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hey everyone welcome to yoga with

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Adriene I'm Adriene and today on the

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foundations of the Fit loga we're

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learning half moon or ardha chandrasana

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this is an awesome and challenging pose

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that's full body strengthener this is

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such a great thing to do in the

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foundations because we can really break

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it down and build from the ground up

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from our foundation I love this series

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it's like yoga school you get to go in

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and experiment a little more in the

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poses then maybe you can in a public

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class or if you're just trying to get

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your workout done so take off your shoes

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and let's learn or deepen Halfmoon pose

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all right my friends so to begin today

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we're going to actually come on to all

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fours

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just a quick check-in to assist you when

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we get up on our feet in half moon so

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essentially we're checking in with this

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line from the crown of the head to the

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tip of the tailbone it's a what Shiva

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ray calls the done that which I love

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which in Sanskrit means staff or stick

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which is quite literally right this line

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that carries us that holds us up so you

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can take a moment to just kind of

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visualize that line from the crown of

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the head all the way to the tip of the

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coccyx there as you come to all fours

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and stack yourself in tabletop position

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so we also have a yoga tips for tabletop

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position tabletop position video would

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actually be a really great video to also

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do if you're trying to grow ardha

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chandrasana

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so here we are tabletop position wrists

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underneath the shoulders knees directly

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underneath the hips press to the tops of

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your feet press into all ten

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fingerprints and slowly begin to lift

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your knees let them hover it doesn't

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have to be a big lift here in fact keep

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it quite small

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this isn't about impressing your dog or

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cat with your shape this is about

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checking in with those abdominal muscles

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and checking in with this full-body

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experience a a kind of sense of

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integrity so rather than collapsing here

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we're pressing away from the earth we're

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remembering that the neck isn't a long

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beautiful extension of the spine whoo I

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can tell I'm tired and so are my body's

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like Oh anyway that's good press into

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the tops of the feet one more breath

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here draw your navel up towards your

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spine and on an exhale slowly release

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curl the toes under and then well we can

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rotate the wrists here a couple times if

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we need to and then we'll come up on to

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standing so here we go actually going to

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come into Halfmoon today from triangle

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pose so go ahead and take the feet nice

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and wide there's a foundation with yoga

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for triangle pose too if you want to

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check it out turn the toes and take a

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second to stand up nice and tall and

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then we'll take the right toes out here

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start so we'll inhale send the

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fingertips out lift your heart lengthen

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the tailbone down you can already begin

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to think about head heart and pelvis

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being in one nice line here as we

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lengthen the tailbone down relax the

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shoulders find length in the neck take a

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deep breath in then on an exhale send

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your hips back as you reach forward

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reach reach reach keep a length in both

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side bodies in fact in all four sides of

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the waist here as we come into our

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triangle so we can make a little

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adjustments as needed

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and then whenever you're ready inhale

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open your heart up towards the sky relax

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your shoulders down and away from the

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ears so imagine your two shoulder blades

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coming together and melting down towards

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the base of the spine we take a deep

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breath here

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then exhale send your gaze down begin

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just soften in your right knee so if you

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have a block available you can take your

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block here but if not no worries we're

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going to bring the left hand to the

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waistline and we're going to step the

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back foot up about halfway so from here

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I keep the length that I had in triangle

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and I'm actually going to do without the

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block at first it's in case you don't

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have a black we'll send the fingertips

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in front front knees bent I take a deep

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breath in i soften through the back knee

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and on an exhale press into all four

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corners of that standing leg your right

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foot here so right away I begin to

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brighten through my left foot now I can

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go into this pose superfast but chances

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are if you're watching this you're a

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beginner or you're wanting to deepen

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your practice so we're going to slow or

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down fingertips are about two palms

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length away from your pinky toe here and

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we just begin to lift that leg so we're

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not even coming into the full pose here

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left hands on the waistline right

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fingertips on the earth now what I can

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begin to experiment with here is my head

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and neck even if you're looking at the

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video here is okay in this in this

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posture actually to be looking at the

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video and then coming back down to focus

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or keeping head out is fine if you're

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looking so what i'm doing here is again

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drawing energy up from the center

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channel imagining this line from the

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crown of the head to the tip of the

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tailbone so if the spine is kind of

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wilted here

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see if you can grow a little tall

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through the crown the lengthen your neck

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alright then we might set that back foot

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down and lift up take a little break

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here dance break um that seems like

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something my friend Hilah would you

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dance break okay it's good dance one

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time I try to do that at one time

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recently I try to do that in class to a

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particular song and it took a while but

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never there's a lot of resistance like

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girl we do a lot of your things Adriene

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but we don't feel like dance breaking

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right now in the middle of our vinyasa

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but later on they did some sub dancing

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okay so if you do have a block you can

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bring it now again it's about one blocks

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worth or two palms worth away from that

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pinky toe but we can also begin to grow

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this pose from the ground up without the

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block so so if you have it great we can

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use it if not no worries okay here we go

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coming into our triangle we take a deep

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breath in and exhale

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tilt to remember this length this space

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then soften through that front knee and

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we'll bring that back foot up half way

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kind of like a alright

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okay so fingertips are going to come to

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the earth or palm to the block I bend

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both knees inhale in exhale lift off

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this time as I spiral my heart out to

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the side I'm going to begin to lift that

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back leg so sorry it's a little hard to

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do I'm chatting so again visualize this

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beautiful line from the crown of the

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head to the tip of the tailbone draw

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energy up from the arch of your right

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foot keep a soft bend in this right knee

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as you spread awareness through all four

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corners of that right foot now I'm

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pressing into my left heel I'm really

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engaging through that left foot creating

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a full body experience as I extend from

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the crown of the head to the tip of the

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tailbone and also tailbone sit bone

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really to heel left hand can be on the

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waistline here as we relax the shoulders

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away and remember what you had to do in

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your abdominal wall when you were in

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that hovering cat cow my friends so as

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we grow the practice we can open out

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here also of course we can do this from

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the earth

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and think about just to get gathering

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energy up from the earth

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take your time slowly growing this

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practice taking every muscle fiber along

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for the ride long extension through the

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neck every one charge through your left

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inner thigh so even if we're here we can

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begin to engage that foot draw the navel

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in to meet the spine and start to charge

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that left inner thigh

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so again this might be check out this

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sexy pose this might be your half moon

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today and then here and then here and

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then here and relaxing the shoulders

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down and slowly we grow so play a little

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bit here on the right side take breaks

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if you need to forward fold we'll just

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take a couple more breaths here playing

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with half moon on the right side how can

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I create a full body experience drawing

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the shoulders away from the ears

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soft bend through the right knee so

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don't lock that standing leg press into

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the left heel charge that left inner

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thigh deep breath in extend through the

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crown and wherever you are using exhale

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to slowly unravel it back with control

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with grace cool we will all come into a

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nice forward fold here grab the elbows

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Rock little side to side and then we'll

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tuck the chin into the chest and slowly

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roll it up take your time classy just

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notice a little hole in my pantaloons

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here it's like somebody sent them like

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that it's like distressed jeans now

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we're starting to sell distressed yoga

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pants with holes in them someone's going

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to steal that idea and I'm ok with that

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ok here we go on the other side so let's

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take the feet out wide go ahead and walk

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you through this triangle if you're new

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to triangle check out the foundations of

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triangle

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yummy yummy posture will turn both toes

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in stand up nice and tall find that

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length so the beauty of this series

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foundations of yoga is we just get to

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like slow it down break it

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down and then keep this length as you

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turn your left toes out and we really

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press into the outer edge of that back

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foot for triangle inhale send the

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fingertips out left to right exhale

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moving into triangle sending the hips

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back as we reach reach forward long

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torso and then we check it out here on

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the other side so the reason I like to

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come to triangle first is kind of

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tilting and a Halfmoon from Tadasana for

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a beginner is a little much but is it

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eventually will become fun for you I

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think but also we keep this length and

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we don't forget about the underbody here

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so chances are sometimes triangles kind

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of look like this and so see if you can

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create a lot of space between your left

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earlobe and your left shoulders you draw

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the shoulder blades in together and down

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cool to see where you're at on this side

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notice of course it's different than the

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other and we're going to go right into

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it so we're going to release right hand

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to the waistline soften through this

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knee just see where you're headed here

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in front of that pinky toe then we're

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going to soften through the back knee

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and hike it up halfway

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great fingertips come out off the mat or

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on I'm gonna actually Center myself just

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so my frame looks good and you know as

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you practice with the block you can

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always go different levels yes we know

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and here I go engaging energy drawing

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energy up from the center channel here a

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little mula bandha if you're familiar

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also playing with that navel to spine

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uddiyana bandha so drawing navel into

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the spine and we lift the big toe up

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flex that foot find light so if you're

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kind of here with the neck remember neck

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nice and long as I fall out of it yes so

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here again we can just go to here but

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chances are you're going to be holding

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on for dear life there instead of

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experiencing all this yummy yogic joy so

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take your time just lift one big toe off

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even if you have experience you might

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just take a moment here you might notice

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if you

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crashing down onto that left hand and

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you might get just bring more

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consciousness into the body cool then

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we're going to go right into it from

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here so wherever you are and I'm going

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to take my block away just to show you

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that we don't have that block it's okay

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I'm going to keep a soft bend in this

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left knee and again maybe you just stay

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here my friends playing or maybe begin

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to open up use your breath draw energy

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up from that left foot but keep a soft

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bend in that left knee as you open out

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not everything has to happen at once my

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friends so you can work on charging that

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back leg and then tend to the shoulders

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so slowly going through your checklist

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as you extend to the crown of the head

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charge that right inner thigh and

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eventually we're opening up through the

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rib cage right drawing that left ribcage

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up and under and then I just took my

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gaze up and fell out that's what it's

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all about so there's a little playtime

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for you and me website is definitely

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different than the right for me and

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talking so a couple more breaths here

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keep playing on this side again we're

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anywhere we're here we're here right

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here sometimes it is nice to put

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practices against wall you can press

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that right heel right up against the

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wall

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and wherever you are take one more deep

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breath in smile and exhale with control

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see if you can slowly with control

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unravel back to that forward fold

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awesome everyone hang here bend your

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knees generously take a deep breath in

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through the nose exhale out through the

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mouth and we press into all four corners

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of the feet and once again slowly roll

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it up Mountain Pose Tadasana