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- Hey guys. 
Welcome to Yoga With Adriene.

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I am Adriene, and today on the
Foundations of Yoga series,

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we're gonna learn one
of my favorite postures.

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It's a wide-legged Forward Fold,

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standing wide-legged 
Forward Fold today, or Prasa...

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(laughs)

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Prasarita Padottanansana.

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I'm human, guys.

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It's Sanskrit. 
Say that five times fast.

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It's one of my favorite poses.

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It's great for the whole body.

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It's great for the legs,
it's great for the back,

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it's a really great pose
that I often recommend

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for students who have anxiety.

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If you're anxious, 
or if you're feeling

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particularly anxious 
about something,

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this is a great pose 
to kind of tackle

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and experience to quell that.

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So, sounds pretty good to me.
I don't know what you think.

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Let's hop on the mat and learn

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standing wide-legged 
Forward Fold.

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(upbeat music)

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Okay, so from 
your Mountain Pose,

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we're gonna step 
the feet nice and wide.

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We're gonna send the
fingertips left to right.

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Brighten the fingertips,
spread your fingertips,

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and just like we 
learned in Triangle Pose,

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Foundations of Yoga 
Triangle Pose,

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this is kind of a good guide,
to just go ankle to wrist,

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rather than saying 
three to four feet.

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Everyone's different, 
right, you know?

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One of my best friends is
seven feet tall, so it's like,

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you have to take in your
body to account, okay?

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And especially when we're
focusing on foundations,

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it's like, it's a good 
time to slow down

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and be like, "Oh, but for
my body it's different.

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"For Adriene's body it's this."

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But as a general mark, we can
go ankle to wrist connection

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for these kind of standing
wide-legged things.

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Take a second to 
pull the pinkies back,

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just to find that lift
in the heart, why not,

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lengthen the tailbone down.

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And then whatever this means
to you, close your eyes

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and think about the 
sit bone to heel connection.

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Cue Kermit the Frog, go.

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What I mean is, see a line

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from your sit bones 
to your heels.

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So you might have noticed
you were collapsing

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into the inner 
arches of the feet.

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For this wide-angle pose,

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I really wanna 
press into my heels.

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And again, 
whatever it means to you,

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consider this sit bone 
to heel connection.

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I think you'll notice 
that you kind of

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sit back onto 
your heels a little bit

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when you think about that line.

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Maybe you actually feel
the muscles, the connection

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from the sitting bones all
the way down towards the feet.

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And maybe you notice how,

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everyone go ahead and
bring your hands to your

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waistline here while I
talk about this foundation.

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'Cause you're like, "My arms!"

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Hands to the waistline
here, hands to the hips,

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whatever feels good.

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You notice that 
your weight goes from

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the inner arches, perhaps,
to the outer arches.

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And then see if you can
keep a little integrity

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in that big toe mound.

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So it might seem like

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I'm talking a lot 
about the feet here,

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but this is Foundations of Yoga,

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so really taking a second
to build from the ground up.

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This is gonna help us once we
go down into the Forward Fold.

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And this is why 
we have this series.

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It's like, when we're
in fast-paced classes,

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we kind of don't have the time.

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It's ironic that we're in yoga
and we don't have the time

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to kind of build 
a good foundation.

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So taking the time now.

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Lift your toes to just
kind of really marry

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that sole of the foot
connection down to the earth.

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And then experiment with turning

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your two big toes in slightly.

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So perhaps you've 
already done that.

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But maybe you haven't, maybe
you're naturally turning out.

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See if you can turn 
your toes in slightly

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to really feel that connection
to the outer edges of the feet.

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Your feet might 
even start to feel

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like they're doing 
a lot of work here,

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and that's good, that's okay.

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Press into the heels,
lengthen the tailbone down,

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take a deep breath in.

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I'm gonna reach my
fingertips behind my ears

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and reach up just once to
kind of lengthen the side body

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in case it's the only
thing you're doing today.

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Engage the tops of the thighs.

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Engage the knees here by lifting
the kneecaps just slightly.

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Pull the thumbs back, 
remember this space.

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Keep it lifted, 
heart lifted as we

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bring the hands 
back down here,

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fingertips left to right.

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Take a deep breath in.

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Keep the armpit 
chest lifted here,

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so this part of 
the body lifting,

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naturally we're here, right?

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So lift, lift it up.

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In fact, 
everyone open your palms.

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This is that Titanic
thing I keep referring to,

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that ha-la-lu Kate Winslet moment.

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Confidence.

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And then keep this lift, 
this confidence,

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and bring your 
hands to your hips.

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Now, notice I said hips this
time, rather than waist.

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Bring your hands 
to your hips, baby.

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And bring your fingertips
to your hip creases.

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Inhale in, lift your chin
slightly, press in your heels.

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Exhale, draw your navel, 
hug your navel

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in towards your 
spine just slightly,

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so full body experience 
here, my friends.

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Knit the ribcage together, so
draw the ribcage in together.

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So I'm engaging 
my center, basically,

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is what's happening here.

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And with my fingertips 
on my hip crease,

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I'm gonna keep center engaged,
pressing into the heels,

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got this beautiful 
Pata Bandha foot power,

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we'll talk about 
that on another day.

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Shoulders are drawing 
away from the ears,

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shoulder blades 
are plugged in together,

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as I send it forward.

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Nice flat back.

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So I might wanna 
start collapsing here,

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'cause I'm like, "Uh!"

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But instead I'm gonna hold
onto this, that we just built,

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right, everything is building
on top of each other here

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in the foundations, and I can
take my gaze straight down,

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maybe eyes are 
looking slightly ahead,

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just to kind of give myself
a little bit of length.

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Tops of the thighs 
are drawing up.

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And I'm just gonna 
go halfway here,

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breathing into my back.

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Sit bones, sitting bones
are gonna shine behind me.

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I'm kind of using my
fingertips here to feel

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this deep crease in the
hips and tops of the thighs.

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And then I'm gonna use
the power of my legs,

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the outer edges of the feet,
to come all the way back up.

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Whoo!

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Shake it out.

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Move your torso.

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I'm embarrassing myself.

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Inhale, lift your heart,
loop the shoulders.

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Now we're gonna go all
the way down this time,

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and I'm gonna give you
plenty of modifications.

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So I know the legs 
are working hard here.

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If they don't feel like
they're working hard,

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then take a look, take a
gander, down at your feet.

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Engage.

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Again, sit bone 
to heel connection.

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Hip to heel connection.

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And when you're ready, 
find that lift, send it forward.

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Now we're gonna 
go through the stages

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that we just went through.

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So I'm kind of using 
my fingertips here

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to remember to 
just crease at the hip,

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not at the waist, 
keep a nice long spine.

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I'm gonna go through that
flat back position here,

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lots of space between
the ears and shoulders,

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and then I'll continue down.

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Now, maybe don't go this far.

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Maybe we're here and we're like,

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"Oh, need to put hands down."

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So put hands down.

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Palms are gonna 
come to the earth.

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And I'm gonna keep 
my palms directly

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under my shoulders here for now.

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Soften in the knees, 
everyone, here,

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'cause we don't want the
legs to be locked, per se.

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So soften the knees,

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you can even sway 
a little side to side.

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And we'll straighten 
the legs but still

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keep a little micro-bend.

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Now, notice I'm not collapsing

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into my shoulders here either.

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I'm full of integrity as I
press up and out of the palms.

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Kind of, you know, 
keep an awareness

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of the back of the head 
and the neck here.

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So, not crunching, 
not completely collapsing.

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But the gaze is 
straight down for now.

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Take a deep breath in,
press into the heels,

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sit bone to heel connection,
whatever that means to you.

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And then we 
might just stay here.

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Chilling, breathing.

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Strong legs.

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I love this posture, 
there's a beautiful dichotomy,

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especially eventually, once
we get the hands walking back,

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of, kind of yin and yang, 
if you will.

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The masculine, the feminine,
the sun and the moon, whatever.

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You know, strength
building in the lower body,

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but as we slowly begin to
soften in the upper body,

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we find that balance,
those two opposing forces.

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And we see how they kind of need

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each other to work together.

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Now, again, I said we can
stay here, no problemo.

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But maybe I might 
start to soften

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in the elbows and 
walk my hands back.

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Maybe there.

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Maybe I walk them 
all the way in line

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with the arches of the
feet, which is eventually

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where I'm heading 
in the final posture.

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Now, you might find 
here that you

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want to adjust your stance,

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and you can always 
do that mindfully.

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Maybe I find that the crown of
the head comes to the earth.

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Now, the elbows 
and hands are gonna

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wanna come out, my friends.

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As I shine my 
sit bones behind me,

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I'm gonna keep my elbows
at a nice right angle,

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in line with my shoulders still.

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So I keep them on the same track

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as I pull them back in.

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Now, the crown of 
the head eventually,

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you're like, "Yeah right,"

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but might come to the earth.

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In the meantime, 
I'm going to work

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at any stage that feels
appropriate for me.

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I might even, come
here, little blue block,

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I might even have a
block or something here

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to rest the crown of my head on

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as I build towards 
the full posture.

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But guys, everyone, keep
those elbows hugging in,

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in line, nice beautiful
alignment here, nice right angle.

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I've never lost connection with
my feet, my legs are strong.

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And here I begin to
soften in the upper body,

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as I maintain this strength,
this strong foundation

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in the lower body.

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Maybe you mix and 
match your variations.

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Maybe you even 
straighten the arms out

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for a breath, melt the heart.

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You know me, break the rules.

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Crown of the head, 
if it is on the ground.

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Make sure that we're drawing
the navel in towards the spine

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and really breathing into
the neck, nice long neck.

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So we're not collapsing
here, but we're breathing

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into the back of the
neck, we're brightening.

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There's a bug.

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My hands are 
staying connected, strong,

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Hasta Bandha, we'll talk
about that another day too.

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And then eventually, 
guys, we're gonna get

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to where we lift the
heels, we lift the toes

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and come up to our heads, crazy!

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But now we breathe 
into our booties.

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We breathe into our hips. 
We breathe into the upper back.

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I maintain this 
connection with my center.

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And to come out of the pose, 
I'm gonna move

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just in the same steps, opposite
direction, mindful, mindful.

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Soft micro-bend in the knees
here, so I'm not locking out,

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soft micro-bend.

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I lift from my heart if I'm on

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the crown of my 
head or the block.

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I walk the palms back in line.

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We pick up with our friends
that are here, hello.

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We come to tent the palms first,

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kind of connecting 
to the center.

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So I'm not hoisting 
my body around,

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but I'm really connecting 
to my core here.

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And then I lift my hands
back to the hip creases,

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back to the hips, loop the shoulders,

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draw the shoulder blades
in, together, and down

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as the heart rises, and with
strong legs we lift back up.

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Inhale, send the 
fingertips left to right.

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Exhale, palms together at the heart.

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And then bend the knees
and hop the feet together.

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Or step the feet together.

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Go ahead and hop the feet
together, let's be adventurous,

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let's be wild and crazy today.

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Ready and hop.

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(exaggerated groan of exertion)

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(laughter)
(relaxed sigh)

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We have landed in Tadasana.

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We take a deep breath.

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And before you stop this video,

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and before we say Namaste,
notice how you feel.

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Notice how your legs feel.

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Do you feel a little bit taller?

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How do you feel?

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Okey-doke, so that was our
wide-angle Forward Fold.

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Again, this is a great
posture if you're feeling...

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(stressed hum)

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like that, 
if you're feeling anxious,

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this is a great posture for you.

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It's talked about 
in the yoga world

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as a cure pose for that, 
so, you know,

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take with you what 
you will, but it is

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really great for 
the nervous system.

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It's strengthening as well,

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as we talked about, it's good

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for balancing 
those opposing energies.

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The Foundations of Yoga
series continues on and on,

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so make sure you hop along.

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00:12:00,257 --> 00:12:02,429
Subscribe to the channel
if you haven't already.

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00:12:02,429 --> 00:12:04,170
Favorite the ones that
you wanna come back to,

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00:12:04,170 --> 00:12:07,068
to maybe continue to
work on, whether you're

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a beginner or you're just
wanting to deepen your practice.

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I feel like if you 
favorite the video,

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00:12:10,236 --> 00:12:13,068
then you'll be able to
return to it more easily,

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00:12:13,068 --> 00:12:14,777
with more ease.

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And grow your poses.

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Hopefully this is helping
you out in public classes,

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or if you haven't been
to public class yet,

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maybe this is slowly helping
you gain the confidence

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to roll out the mat in
front of a bunch of people

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and practice yoga.

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I got your back, leave
comments, questions below.

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Send in your requests, and
we'll see you next time.

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Namaste.

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(upbeat music)