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what's up everyone welcome to yoga with

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Adriene I'm Adriene and today we're

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going to learn a safe way to get into

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headstand that's right we have an

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inversion for you today on the

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foundations of yoga there's so many

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benefits to this posture but it can be a

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bit tricky if you don't know the steps

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to get into it safely and with integrity

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so today we're going to learn how to

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send it up with integrity with strength

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and with balance let's hop on the mat

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and learn headstand

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okay so to begin we're going to come on

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to all fours and the reason we're going

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to start here is because again we're

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focusing on the foundations of this pose

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today so I want to take it nice and slow

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don't rush it spread the palms bring

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them right underneath the shoulders so

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the wrists are right underneath the

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shoulders and so we use this as a little

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marker from wherever the palms are

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that's why we're going to drop the

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elbows so the elbows are now stacked

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right underneath the shoulders and

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another great way to check this is you

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can grab the opposite elbow with your

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hands and press away from the earth and

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just check it out from here so this way

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you know if you're too wide if you can't

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grab the elbows this is a nice little

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marker so we just went palms to elbows

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and then we checked our work checked our

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homework by grabbing the elbows with the

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opposite hand okay so take a second here

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to press away from the earth so we're

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already not starting out here if we

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start out here it's much harder to get

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into this place of integrity in the

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shoulder girdle

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so right away I usually invite my

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friends my students and my homies to

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right away start pressing in to the

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elbows and broadening through the upper

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back body okay from here we'll release

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the palms out and right away because of

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how tight the shoulders are and just

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because the shoulders speak to us in

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this posture right away the palm you

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want to come either wider or become

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narrow so pay attention my friends keep

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the wrists in line with the elbow and

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that shoulder stacked over okay so we

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have a nice foundation here as we press

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in all ten knuckles we're going to take

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a breath in as we brought into the upper

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back body press away from the earth so

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you might already start to feel this in

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the arms and in the shoulders the

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muscles that wrap around and that's good

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that means we're building strength so

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often we kind of barrel into this

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posture without kind of building

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the strength that we need in the arms

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and around the shoulder girl so take

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your time foundations of yoga so you

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might just say here is what I'm trying

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to say you can bring the gaze straight

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down just below the thumbs and work here

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on the muscles when you get tired you

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can curl the toes under and then send it

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back resting the forehead on the earth

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and letting the elbows go wide so just

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kind of softening and again we're

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starting with the very basic here but

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never underestimate the power of

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learning the foundation right building

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the pose beautifully from the ground up

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so then we'll hug the elbows in again

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make sure they're stacked underneath the

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shoulders coming to the tops of the feet

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and you might again just press up here

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this time maybe drawing your navel

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towards your spine really integrating

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from the crown of the head to the tip of

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the tailbone so this option one we're

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building strength here and then we're

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rocking it wrong and then we're building

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strength here and then we're rocking it

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back okay to take it to the next step so

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just progressing here we'll keep the

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elbows where they are my friends and

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interlace the fingertips open the palms

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here so we're just kind of creating a

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little pocket here eventually a little

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pillow for the head and again I press

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away from the earth here and I create a

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little triangle so I'm pressing into the

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forearms pressing into elbows this is

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the opposite of that kind of soaking

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into the shoulders I press away you're

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drawing the shoulders away from the ears

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broaden through the upper back body

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great we might just stay here you might

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begin to work on these muscles and then

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take a rest and then come back and work

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on the muscles and that might be your

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back and forth foundational flow today

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all right so to take a step further I'm

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going to curl the toes under I'm going

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to bring the top of my head to so this

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is the flat part of the head my friends

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right to the earth and pocket the back

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of my head with my hands here so it's

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kind of like a little yarmulke or little

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sweet little cap on the back

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the head great shoulders don't want to

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collapse you're going to keep the

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integrity in the shoulders here walk the

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knees in just slightly so from here I'm

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really not putting any weight into my

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head

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in fact my head is hovering as a right

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now but then I can release my head back

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to the earth and just play with this

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foundation of the triangle of the arms

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and the crown of the head and the

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shoulders drawing away from the ears

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so don't mean to sound like a broken

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record here but it's so important to

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build the strength in the upper body in

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the arms and in the shoulder girdle

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before we begin to lift the sit bones up

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ok so again this might be our flow today

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chillin here and something it back now

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progressing even further so we always

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have options here and we're taking it

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super slow and being super mindful

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progressing we'll press away from the

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earth and thumbs are extended here and

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slowly begin to lift the sit bones up

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keep the knees slightly bent here then

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press away from the earth draw the

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shoulders away from your ears slight

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bend in the knees inhale in exhale

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straighten the legs drop your heels down

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towards the mat inhale bend your knees

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and exhale straighten legs draw the

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heels back so we're building strength in

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the arms here building integrity

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strength support stability is really the

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word I'm looking for in the shoulder

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girdle one more time bend the knees

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generously and exhale heels down legs

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straight great you might stay here you

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might lower the knees for a rest

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particularly if you're brand new to

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headstand take a rest okay

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always take a rest come back with a

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little freshness we'll meet back up here

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great this time we'll walk the toes

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together together and begin to bring our

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awareness now to the navel draw your

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navel lower belly in and again shoulders

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draw away from the ears as we broaden

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the shoulder blades and again navel to

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spine

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now again I'm on the flat part of my

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head here

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pressing into my elbows I'm pressing

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most my way into my forearms here not

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into the head then I might just stay

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here or I might continuing to progress I

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might walk my toes all the way up begin

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to soften through the knees get lower

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belly draws in and then first things

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first I'm just going to have one knee

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doesn't matter which one in towards the

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chest drawing the toes up towards the

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sky squeeze lower belly in keep pressing

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into the elbows and you might come on to

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that big toe of the opposite foot here

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breathe breathe breathe then we release

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and check it out on the other side

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squeezing checking in with the abdominal

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wall finding stability as we press into

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the elbows draw the shoulders away from

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the ears inhale in and exhale we release

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slowly lower the knees down come onto

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the tops of the feet release the arms

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and roll it up great loop the shoulders

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here inhale carve a line with your nose

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forward up and back so we're not

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crunching in the back of the neck by any

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means but we're extending through the

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crown and now you can interlace the

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fingertips bring them behind the head

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lower than we were before so kind of

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where we do what I call Barton Springs

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Pose so to the Atlas base of the the

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neck and not the neck the head here

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sorry I'm all I'm all then dead after my

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headstand and I'm going to press the

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back of the head into the palms press

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the palms from the back of neck as you

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do that broaden through the elbows we

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just have a little moment of reset here

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you might rock a little side to side can

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close your eyes breathe and then release

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it back to Center cool if you're done

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for the day take a child's pose and

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that's your practice if you'd like to

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progress a step further then we're going

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to dive back in so going through our

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steps all fours dropping to the elbows

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take a second to check your homework

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great then we'll interlace open the

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palms thumbs are going to extend here

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great walk the knees in slightly draw

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the lower belly and as you release the

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head to the earth great get situated

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here find your foundation then we'll

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take a deep deep deep breath in and on

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an exhale curl the toes under straighten

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the legs lift lips up great again I'm

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not crashing weight into the crown of my

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head but using strong arms strong

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foundation and the forearms here to find

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balance great so now I might squeeze one

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leg in and then switch and then switch

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and then maybe if I'm ready I'll slowly

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begin to lift both knees in towards the

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chest

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now again pressing into the elbows

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drawing the shoulders away from the ears

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beautiful then we'll slowly lower one

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two back down and then the other and

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release

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great unravel so slowly we'll trace our

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steps as we roll it back up and same

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thing as before

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all right send it into Child's Pose

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or we'll take it all the way up if

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you're ready to send the feet up towards

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the sky now the thing about this is if

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you're a beginner even if you're not a

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beginner you just want to work on

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strength and alignment it might be good

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to go to a wall here in fact if you're a

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beginner I suggest you go to a wall here

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I have a buddy behind you often by

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rushing this we can create a ton of

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unnecessary soreness strain I hate even

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saying it's like that in the neck maybe

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even possible injuries and you know I

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don't play like that

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so don't risk it let's find a wall at

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this moment or if you have a friend

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there to help you that's a good idea too

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okay so here we go going through our

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steps taking our time really building it

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from the ground up for me setting up

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poses like this is also just I know this

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sounds kind of cheesy about like an act

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of self-love like you really if you care

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about yourself you care about your neck

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you care about your practice the quality

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of it then you take your time going into

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things build let it unfold

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all right when you have your foundation

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set up follow your breath inhale in and

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exhale lift the hips up walk the toes in

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and remember you might just stay here

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today to take it a step further we'll

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squeeze one knee in navel draws and

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press near Foundation and we lift off

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squeezing both knees in now to

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straighten the legs up I'm going to

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consider my pelvis here so you can kind

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of see my tailbone pelvis going out

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towards the front edge of my mat right

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here and this is a great place to just

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be to build strength practicing pressing

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in the foundation connecting the breath

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but to progress to take it a step

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further I'm going to press up through

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the ball drawn in my big toe you can go

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straighten the legs and really lengthen

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my tailbone up towards the sky as I draw

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my navel in squeeze the inner thighs

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together press away from the earth draw

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the shoulders away from the ears and

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Mary a little bit of length with the

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strength so I'm not clenching my

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buttocks here but I am engaged pressing

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up through the ball joint of those big

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toes you might find some yogi toes here

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how do we breathe breathe keep soft in

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the skin of the face keep pressing into

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your foundation shoulders drawing up and

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away from the ears and there's no

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tension or pressure in my neck here in

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fact there's hardly any weight in on my

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head maybe about 20% mostly it's in my

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forearms breathing really energetically

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drawing all the way up up up through the

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arches of the feet so you might only

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take a breath or two here in the

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beginning of your practice even if

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you're against the wall be mindful of

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how long you're upside down at first

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listen to your body take your time now

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with practice we'll

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to be here for quite a few breaths

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really experiencing the benefits of this

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posture and to come out of the posture

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will bend one knee in towards the center

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draw the navel towards your spine

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followed by the opposite knee in towards

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Center

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pressing the arm strong core and then

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slowly one leg at a time

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toes release down and take a deep breath

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in walk the toes out and on an exhale

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release the knees to the earth I'm not

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collapsing the shoulders yet keep

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drawing the shoulders away from the ears

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as I release onto the tops of the feet

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and slowly unravel tuck your chin into

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your chest roll it up and again we have

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the option of coming to little Barton

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Springs pulls here or sometimes I like

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to release fingertips to the mat

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fingertips pointing for forward and just

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take a second here don't drop the head

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back here draw the shoulder blades

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together

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open up it's kind of resetting here

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creating space and then we can release

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back to Center and take and take it into

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child's pose so I think it's important

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to let the blood flow in the opposite

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direction again before we return to

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Child's Pose

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and from here you can relax

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maybe massage your third eye a little

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bit here if you begin to feel pressure

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in the neck here then that to me says

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you need to spend a little more time

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here just kind of resetting pressing the

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atlas the back of the neck into the

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hands we're here

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find your bliss enjoy your practice

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alright my friends so awesome work that

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was headstand an inversion practice for

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you this is the foundations of yoga so

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again if you're new to the practice

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remember nice and slow return to this

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video again and again and see how the

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practice unfolds even if you're you've

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been doing headstand for a while it's

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never too late to kind of slow it down

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and make sure that you're treating the

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body with a hundred and ten percent

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loving-kindness alright because that's

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what our Yoga is all about right finding

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what feels good

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practicing self-love and building

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strength in the body I do guarantee you

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if you practice headstand with this prep

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you're going to build these babies up

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like miner so huge sad just getting

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canceled clear positive thoughts no

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toxic thoughts but you will build arm

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strength and you will you will not

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experience any pain or fussiness in the

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neck this pose should bring you vitality

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it's you know a sense of excitement

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confidence joy not pain or fear or any

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fussiness after practice so check it out

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keep exploring it leave questions

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comments always below we will do another

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version of headstand maybe a little more

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intermediate version of this pose on

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another day but for now take it nice and

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slow and enjoy how the pose unfolds I

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love you guys take it easy

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namaste