1 00:00:00,030 --> 00:00:01,530 hey everyone welcome to yoga with 2 00:00:01,530 --> 00:00:04,290 Adriene I am Adriene and today on the 3 00:00:04,290 --> 00:00:06,089 foundations of yoga we are learning 4 00:00:06,089 --> 00:00:10,710 veerbhadra sauna 3 or warrior 3 this is 5 00:00:10,710 --> 00:00:13,889 a balancing posture it is a full body 6 00:00:13,889 --> 00:00:15,839 strengthener nose ton of benefits but 7 00:00:15,839 --> 00:00:17,730 really I love this posture because it's 8 00:00:17,730 --> 00:00:20,970 about being fierce while also being good 9 00:00:20,970 --> 00:00:24,840 race 'fl gracefully and grandly oh my 10 00:00:24,840 --> 00:00:26,010 god if you know what maybe that's from 11 00:00:26,010 --> 00:00:27,689 leave it in the comment box below and I 12 00:00:27,689 --> 00:00:29,640 will love you forever let's learn 13 00:00:29,640 --> 00:00:32,509 warrior 3 14 00:00:41,719 --> 00:00:43,620 all right so we're going to learn this 15 00:00:43,620 --> 00:00:46,140 in three parts today we're going to come 16 00:00:46,140 --> 00:00:49,230 to a runners lunge to begin so no fancy 17 00:00:49,230 --> 00:00:50,550 swan dive or anything again we're just 18 00:00:50,550 --> 00:00:52,350 kind of breaking down the basics to 19 00:00:52,350 --> 00:00:53,550 learn the foundations of this posture 20 00:00:53,550 --> 00:00:56,010 and I like getting into it from the from 21 00:00:56,010 --> 00:00:57,960 kind of the earth up from the ground up 22 00:00:57,960 --> 00:00:59,640 gives us a chance to really connect to 23 00:00:59,640 --> 00:01:02,070 our Center and of course build a strong 24 00:01:02,070 --> 00:01:03,839 foundation so let's take the right leg 25 00:01:03,839 --> 00:01:05,729 forward left leg back lift that back 26 00:01:05,729 --> 00:01:09,299 knee up and just stretch it out take a 27 00:01:09,299 --> 00:01:12,090 deep breath in here we do have a 28 00:01:12,090 --> 00:01:15,119 runner's lunge foundations video I think 29 00:01:15,119 --> 00:01:16,250 you should check it out 30 00:01:16,250 --> 00:01:18,929 obviously but I'm partial know and then 31 00:01:18,929 --> 00:01:20,009 we're going to plant that back foot 32 00:01:20,009 --> 00:01:22,350 whenever you're ready keep a deep bend 33 00:01:22,350 --> 00:01:24,270 in the front knees so nice stacking of 34 00:01:24,270 --> 00:01:27,659 ankle and knee and then we'll slowly 35 00:01:27,659 --> 00:01:29,580 roll it up so I wanted us to roll it up 36 00:01:29,580 --> 00:01:31,380 today to feel this connection to Center 37 00:01:31,380 --> 00:01:33,869 so tailbone lengthens down navel draws 38 00:01:33,869 --> 00:01:36,270 in and we roll it up back leg is nice 39 00:01:36,270 --> 00:01:37,229 and strong 40 00:01:37,229 --> 00:01:39,330 alright so I'm engaging from the ground 41 00:01:39,330 --> 00:01:41,310 up now bring your awareness to that 42 00:01:41,310 --> 00:01:43,860 front foot here strong back leg still 43 00:01:43,860 --> 00:01:45,390 but bring your awareness to the front 44 00:01:45,390 --> 00:01:47,160 foot we're going to really press into 45 00:01:47,160 --> 00:01:48,810 all four corners of the feet so the back 46 00:01:48,810 --> 00:01:50,759 two corners of the heels and then the 47 00:01:50,759 --> 00:01:52,110 ball joint of the big toe and the ball 48 00:01:52,110 --> 00:01:54,569 joint of the pinky toe so we kind of 49 00:01:54,569 --> 00:01:58,379 come to these yogi toes ease here for 50 00:01:58,379 --> 00:01:59,849 part equals standing we have a video for 51 00:01:59,849 --> 00:02:01,080 that too which i think is really helpful 52 00:02:01,080 --> 00:02:03,509 for standing postures so check that out 53 00:02:03,509 --> 00:02:05,729 okay now I can reach my hands up and 54 00:02:05,729 --> 00:02:07,170 warrior if I want to just kind of shine 55 00:02:07,170 --> 00:02:09,030 and feel good or I can keep my hands on 56 00:02:09,030 --> 00:02:11,450 the waistline take a deep breath in here 57 00:02:11,450 --> 00:02:14,730 spread awareness press into that front 58 00:02:14,730 --> 00:02:18,000 foot strong navel draws in slightly we 59 00:02:18,000 --> 00:02:20,940 inhale think up with the crown of the 60 00:02:20,940 --> 00:02:23,430 head up with the heart keep this upward 61 00:02:23,430 --> 00:02:25,290 movement and this is kind of energetic 62 00:02:25,290 --> 00:02:28,709 lift as you peel the back heel up and 63 00:02:28,709 --> 00:02:32,250 step halfway in oh so I'm finding that 64 00:02:32,250 --> 00:02:34,110 opposition which is truly what my health 65 00:02:34,110 --> 00:02:35,310 a Yoga is all about right 66 00:02:35,310 --> 00:02:37,650 finding places to ground as I find 67 00:02:37,650 --> 00:02:41,069 places to lift so pressing into that 68 00:02:41,069 --> 00:02:42,989 front foot now and have a soft bend in 69 00:02:42,989 --> 00:02:44,640 this front knee and I'm just going to 70 00:02:44,640 --> 00:02:45,989 play with a little buoyancy so this 71 00:02:45,989 --> 00:02:47,310 might seem weird at first especially if 72 00:02:47,310 --> 00:02:48,330 you're new to the practice you're like 73 00:02:48,330 --> 00:02:51,870 what are we doing Adriene freak and 74 00:02:51,870 --> 00:02:53,060 that's okay you can 75 00:02:53,060 --> 00:02:54,920 that but I highly recommend you find 76 00:02:54,920 --> 00:02:57,650 this is kind of buoyancy feel strong 77 00:02:57,650 --> 00:03:00,770 front foot as we kind of find this lift 78 00:03:00,770 --> 00:03:02,330 and lengthen up through the front body 79 00:03:02,330 --> 00:03:05,959 now inhale in and on a swift exhale bend 80 00:03:05,959 --> 00:03:09,709 both knees lift that back leg we're not 81 00:03:09,709 --> 00:03:11,750 here yet okay guys chill chill I'm 82 00:03:11,750 --> 00:03:12,920 factoring to step back just a little bit 83 00:03:12,920 --> 00:03:17,750 just to nice focus on the foundation so 84 00:03:17,750 --> 00:03:19,910 soft bend in the front knee and now I'm 85 00:03:19,910 --> 00:03:21,440 just checking in again with that front 86 00:03:21,440 --> 00:03:23,180 foot again so before we even get to here 87 00:03:23,180 --> 00:03:25,430 guys spread awareness through all four 88 00:03:25,430 --> 00:03:28,880 corners of that front foot draw the 89 00:03:28,880 --> 00:03:30,530 navel in towards the spine shoulders 90 00:03:30,530 --> 00:03:32,480 away from the ears find places where you 91 00:03:32,480 --> 00:03:34,010 can lift and lengthen and of course 92 00:03:34,010 --> 00:03:35,900 places where we can ground I'm not 93 00:03:35,900 --> 00:03:37,700 locking that standing leg here but 94 00:03:37,700 --> 00:03:39,580 rather keeping a soft bend in the knee 95 00:03:39,580 --> 00:03:42,530 so soft awareness as my muscles wrap 96 00:03:42,530 --> 00:03:44,209 around to support okay 97 00:03:44,209 --> 00:03:45,739 bellies going to come out here we're 98 00:03:45,739 --> 00:03:47,330 going to start to get crazy draw the 99 00:03:47,330 --> 00:03:50,180 navel in you might even spiral the lower 100 00:03:50,180 --> 00:03:51,950 ribcage draw the lower ribcage in just 101 00:03:51,950 --> 00:03:55,430 to support with your Center hands come 102 00:03:55,430 --> 00:03:57,440 to the waistline here and now we bring 103 00:03:57,440 --> 00:04:00,440 our awareness to this back thigh we 104 00:04:00,440 --> 00:04:02,780 might just lift the toes up here for now 105 00:04:02,780 --> 00:04:06,829 and slowly begin to work from here to 106 00:04:06,829 --> 00:04:11,720 here okay so you might just be here you 107 00:04:11,720 --> 00:04:14,030 might be at a wall rather than coming 108 00:04:14,030 --> 00:04:16,329 into the full posture right away work on 109 00:04:16,329 --> 00:04:18,709 creating a full-body experience I could 110 00:04:18,709 --> 00:04:19,940 just can't say that enough like it's so 111 00:04:19,940 --> 00:04:22,310 important and then one day you'll be so 112 00:04:22,310 --> 00:04:24,470 in that full-body experience that you'll 113 00:04:24,470 --> 00:04:27,500 soar this insane warrior 3 gonna be like 114 00:04:27,500 --> 00:04:30,610 ah working from the inside out right on 115 00:04:30,610 --> 00:04:33,320 we used to play bring your awareness to 116 00:04:33,320 --> 00:04:35,900 this back thigh rather than imagine 117 00:04:35,900 --> 00:04:39,080 hosting your foot up keep the hips level 118 00:04:39,080 --> 00:04:42,830 and see if you can kind of bring 119 00:04:42,830 --> 00:04:44,270 awareness to this back thigh lifting 120 00:04:44,270 --> 00:04:46,430 from the back thigh so we hoist our body 121 00:04:46,430 --> 00:04:48,350 up we throw our body around all day long 122 00:04:48,350 --> 00:04:50,060 and yoga we get a chance to really work 123 00:04:50,060 --> 00:04:53,060 with integrity so consider that here in 124 00:04:53,060 --> 00:04:55,479 this balancing posture so don't rush it 125 00:04:55,479 --> 00:04:57,470 charging that back thigh or bringing 126 00:04:57,470 --> 00:04:58,639 awareness there so we're not just 127 00:04:58,639 --> 00:05:00,889 lifting from the foot but we're keeping 128 00:05:00,889 --> 00:05:02,570 the hips level so maybe dropping that 129 00:05:02,570 --> 00:05:06,740 left hip here chest is open 130 00:05:06,740 --> 00:05:08,630 supportive in the center we can stay 131 00:05:08,630 --> 00:05:12,080 here gays is strong or we can reach the 132 00:05:12,080 --> 00:05:14,930 fingertips forward take a deep breath in 133 00:05:14,930 --> 00:05:18,590 feel it out then slowly we'll bring the 134 00:05:18,590 --> 00:05:20,330 back foot down come back to warrior one 135 00:05:20,330 --> 00:05:24,259 and release the arms rock on okay we're 136 00:05:24,259 --> 00:05:25,610 and try one more time this time with the 137 00:05:25,610 --> 00:05:27,620 little variation and this is my favorite 138 00:05:27,620 --> 00:05:28,849 way to teach warrior three I just think 139 00:05:28,849 --> 00:05:31,009 it's really great in terms of finding 140 00:05:31,009 --> 00:05:32,930 that opposition that is eventually going 141 00:05:32,930 --> 00:05:35,810 to support so here we go again hands 142 00:05:35,810 --> 00:05:37,789 come to the waistline soft bend in the 143 00:05:37,789 --> 00:05:40,220 knee awareness in that front foot step 144 00:05:40,220 --> 00:05:42,020 the foot in if you haven't already find 145 00:05:42,020 --> 00:05:45,860 a nice little bounce here it's like 146 00:05:45,860 --> 00:05:49,729 what's that bounce Lord we can't 147 00:05:49,729 --> 00:05:51,699 have that on the show not today anyway 148 00:05:51,699 --> 00:05:54,259 but I'm a fan I wish I could move like 149 00:05:54,259 --> 00:05:56,030 those bouncers man 150 00:05:56,030 --> 00:05:59,680 maybe someday okay where are your three 151 00:05:59,680 --> 00:06:02,960 soften and knee inhale in a swift exhale 152 00:06:02,960 --> 00:06:05,030 take that buoyant energy that boink 153 00:06:05,030 --> 00:06:08,180 quality and press away now press is 154 00:06:08,180 --> 00:06:09,650 actually the perfect word for this next 155 00:06:09,650 --> 00:06:11,300 variation I'm going to level the hips 156 00:06:11,300 --> 00:06:12,889 draw my navel in keep that extension 157 00:06:12,889 --> 00:06:14,690 through the crown again don't worry 158 00:06:14,690 --> 00:06:16,580 about being in the perfect shape for now 159 00:06:16,580 --> 00:06:19,639 just worry in fact I can't impress you 160 00:06:19,639 --> 00:06:20,990 with my warrior three but I don't want 161 00:06:20,990 --> 00:06:23,300 to I want us to kind of find that 162 00:06:23,300 --> 00:06:26,509 integrity as we slowly build up to a 163 00:06:26,509 --> 00:06:29,659 nice strong and supportive herbage asana 164 00:06:29,659 --> 00:06:31,159 three so this time I'm going to send my 165 00:06:31,159 --> 00:06:34,880 fingertips back it's funny I want a 166 00:06:34,880 --> 00:06:38,389 creaky wood now creaky plank soft bend 167 00:06:38,389 --> 00:06:40,069 in the knee now think about that back 168 00:06:40,069 --> 00:06:44,509 inner thigh alright now this time 169 00:06:44,509 --> 00:06:47,569 imagine you're pressing the palms into 170 00:06:47,569 --> 00:06:49,969 the earth so in fact imagine that the 171 00:06:49,969 --> 00:06:51,770 earth came up to here in class I would 172 00:06:51,770 --> 00:06:52,880 come and maybe give you a little 173 00:06:52,880 --> 00:06:54,560 resistance so imagine that you're 174 00:06:54,560 --> 00:06:56,780 pressing away so just like we do in our 175 00:06:56,780 --> 00:06:58,190 twist when we find kind of little 176 00:06:58,190 --> 00:07:00,740 resistance there see if you can find a 177 00:07:00,740 --> 00:07:02,090 little resistance here and again you can 178 00:07:02,090 --> 00:07:03,740 do this without even lifting that back 179 00:07:03,740 --> 00:07:05,930 toe so if you're super beginner and you 180 00:07:05,930 --> 00:07:07,969 want to you know give it a try anyway so 181 00:07:07,969 --> 00:07:12,110 I go from here to pressing away really 182 00:07:12,110 --> 00:07:15,620 finding that lift and lengthen that 183 00:07:15,620 --> 00:07:19,699 marriage of strength but also length and 184 00:07:19,699 --> 00:07:20,749 grace 185 00:07:20,749 --> 00:07:23,419 might be here might be here again I'm 186 00:07:23,419 --> 00:07:26,929 pressing into imaginary floor here kind 187 00:07:26,929 --> 00:07:29,509 of like Superman once you have your 188 00:07:29,509 --> 00:07:30,829 resistance here you might begin to 189 00:07:30,829 --> 00:07:35,889 slowly come to here and we breathe 190 00:07:36,009 --> 00:07:37,909 breathe can't believe I'm on this 191 00:07:37,909 --> 00:07:40,159 rickety piece of wood perfect one more 192 00:07:40,159 --> 00:07:45,319 breath and then we softly Bend that 193 00:07:45,319 --> 00:07:47,509 front knee step it back to warrior one 194 00:07:47,509 --> 00:07:51,549 take a deep breath in and exhale 195 00:07:51,549 --> 00:07:55,579 Tadasana all right let's try the other 196 00:07:55,579 --> 00:07:56,019 side 197 00:07:56,019 --> 00:07:58,429 same thing we're gonna break it on down 198 00:07:58,429 --> 00:08:01,489 starting with our runners lunge this 199 00:08:01,489 --> 00:08:02,629 time the left foots forward of course 200 00:08:02,629 --> 00:08:05,599 right foot back take a second to just 201 00:08:05,599 --> 00:08:06,699 get into it 202 00:08:06,699 --> 00:08:13,069 breathe breathe with me now okay plant 203 00:08:13,069 --> 00:08:15,259 the back foot again for today rather 204 00:08:15,259 --> 00:08:18,709 than well for today I encourage you I 205 00:08:18,709 --> 00:08:20,929 invite you to tuck the tailbone and roll 206 00:08:20,929 --> 00:08:22,879 it up this just reminds me that I'm kind 207 00:08:22,879 --> 00:08:24,829 of anchoring through the feet drawing 208 00:08:24,829 --> 00:08:26,329 energy up through the arches and 209 00:08:26,329 --> 00:08:28,639 connecting to my center of gravity which 210 00:08:28,639 --> 00:08:30,800 is like obviously so necessary for this 211 00:08:30,800 --> 00:08:33,769 warrior three and just so good for the 212 00:08:33,769 --> 00:08:37,219 back and the whole body so take a second 213 00:08:37,219 --> 00:08:41,629 here to just check in again if you want 214 00:08:41,629 --> 00:08:42,740 to reach the fingertips up to your 215 00:08:42,740 --> 00:08:49,160 warrior one shine on babes shine on and 216 00:08:49,160 --> 00:08:50,269 then we'll bring the fingertips to the 217 00:08:50,269 --> 00:08:53,120 waistline soft bend in the knees here I 218 00:08:53,120 --> 00:08:55,399 lift the back heel up and step it in 219 00:08:55,399 --> 00:08:57,110 halfway I'm going to come to the center 220 00:08:57,110 --> 00:09:00,439 of my mat again soft bend here bring 221 00:09:00,439 --> 00:09:02,000 your awareness to that front foot just 222 00:09:02,000 --> 00:09:02,779 like we did before 223 00:09:02,779 --> 00:09:05,120 so we're going to have this woo thing 224 00:09:05,120 --> 00:09:06,980 see if you can spread awareness through 225 00:09:06,980 --> 00:09:09,529 all four corners of the feet press down 226 00:09:09,529 --> 00:09:12,980 and then find places to lift up now here 227 00:09:12,980 --> 00:09:13,490 we go again 228 00:09:13,490 --> 00:09:15,100 sissie balance just kidding not that 229 00:09:15,100 --> 00:09:17,300 everyone's gonna be googling Danza 230 00:09:17,300 --> 00:09:18,259 they don't know already and they'll be 231 00:09:18,259 --> 00:09:22,339 like oh my god it's pretty cool okay 232 00:09:22,339 --> 00:09:24,800 soft Finn we find a buoyancy let's grab 233 00:09:24,800 --> 00:09:26,420 a drift you little focus something to 234 00:09:26,420 --> 00:09:28,939 set our gaze on in front and then we 235 00:09:28,939 --> 00:09:31,639 might lift that back leg up notice I'm 236 00:09:31,639 --> 00:09:33,000 not locking this front 237 00:09:33,000 --> 00:09:35,709 might be like big Tony on the ground you 238 00:09:35,709 --> 00:09:38,050 guys there's no right or wrong let's 239 00:09:38,050 --> 00:09:39,760 really do this it's like I have 240 00:09:39,760 --> 00:09:42,640 integrity and B in our bodies that's 241 00:09:42,640 --> 00:09:45,450 called self-love - it's a great practice 242 00:09:45,450 --> 00:09:50,019 so navel draws in we'll take it nice and 243 00:09:50,019 --> 00:09:51,459 slow - all the shoulders away from the 244 00:09:51,459 --> 00:09:53,709 ears now we might begin to lift the back 245 00:09:53,709 --> 00:09:55,630 leg and again I encourage you rather 246 00:09:55,630 --> 00:09:57,190 than just considering lifting this back 247 00:09:57,190 --> 00:09:59,860 foot consider everything from your 248 00:09:59,860 --> 00:10:02,380 Center from your foundation so I'm 249 00:10:02,380 --> 00:10:04,600 leveling that right hip I'm bringing my 250 00:10:04,600 --> 00:10:06,730 awareness to that right inner thigh as I 251 00:10:06,730 --> 00:10:08,500 drop the hips spiral it up towards the 252 00:10:08,500 --> 00:10:11,709 sky now hands can stay on the waistline 253 00:10:11,709 --> 00:10:14,290 here maybe you can take this variation 254 00:10:14,290 --> 00:10:17,380 of sternum to thumbs which is nice neck 255 00:10:17,380 --> 00:10:22,990 is nice and long not crunching and then 256 00:10:22,990 --> 00:10:24,730 maybe we just experiment with reaching 257 00:10:24,730 --> 00:10:26,560 the fingertips out if you we're at the 258 00:10:26,560 --> 00:10:29,980 wall here to check in with the shoulders 259 00:10:29,980 --> 00:10:34,990 the hips breathe breathe breathe and 260 00:10:34,990 --> 00:10:37,750 softly bending back to warrior one we go 261 00:10:37,750 --> 00:10:41,170 take a deep breath in and exhale load it 262 00:10:41,170 --> 00:10:43,240 down okay let's try the second variation 263 00:10:43,240 --> 00:10:45,070 with the palms pressing away from the 264 00:10:45,070 --> 00:10:47,399 earth ready take a deep breath in exhale 265 00:10:47,399 --> 00:10:53,920 let it go let's give it a try so again 266 00:10:53,920 --> 00:10:55,750 we can be on that big toe we could just 267 00:10:55,750 --> 00:10:58,660 practice balance here baby steps I mean 268 00:10:58,660 --> 00:11:02,050 this is about practice right my 269 00:11:02,050 --> 00:11:05,470 favourite Pattabhi Jois quo practice and 270 00:11:05,470 --> 00:11:07,720 all is coming it's just so simple so 271 00:11:07,720 --> 00:11:10,870 true and really beautiful a good 272 00:11:10,870 --> 00:11:13,209 reminder okay we'll send the fingertips 273 00:11:13,209 --> 00:11:15,459 back again find that imaginary peace 274 00:11:15,459 --> 00:11:17,199 let's imagine like a piece of Plexiglas 275 00:11:17,199 --> 00:11:19,120 or something here pressing up so you're 276 00:11:19,120 --> 00:11:20,709 literally pressing into that imaginary 277 00:11:20,709 --> 00:11:23,050 piece of glass or imagine my poem coming 278 00:11:23,050 --> 00:11:27,599 in sneaking in there to press against 279 00:11:28,079 --> 00:11:30,490 creating full-body experience 280 00:11:30,490 --> 00:11:32,649 nice strong awareness from the crown of 281 00:11:32,649 --> 00:11:34,540 the head to the tip of the table in time 282 00:11:34,540 --> 00:11:36,670 it's hard to do this in tuk sorry in 283 00:11:36,670 --> 00:11:38,350 time we can get to where you know we 284 00:11:38,350 --> 00:11:40,269 start to level things out and really 285 00:11:40,269 --> 00:11:42,910 play and even twist but just just honor 286 00:11:42,910 --> 00:11:44,350 where you're at today that's what the 287 00:11:44,350 --> 00:11:45,670 foundations of you are all about - 288 00:11:45,670 --> 00:11:46,660 getting 289 00:11:46,660 --> 00:11:50,410 we're by honoring where you're at now we 290 00:11:50,410 --> 00:11:52,569 might drop the hips again pressing 291 00:11:52,569 --> 00:11:58,269 finding that resistance and then we 292 00:11:58,269 --> 00:12:01,199 might just check it out 293 00:12:01,709 --> 00:12:06,029 I'd even interlace the fingertips here 294 00:12:06,029 --> 00:12:09,029 we breathe we breathe we breathe 295 00:12:09,029 --> 00:12:13,300 wherever we're at we breathe and then we 296 00:12:13,300 --> 00:12:15,730 release reaching the fingertips up take 297 00:12:15,730 --> 00:12:16,620 a deep breath in 298 00:12:16,620 --> 00:12:19,449 when exhale float the fingertips and 299 00:12:19,449 --> 00:12:21,610 what's down and let's slide that back 300 00:12:21,610 --> 00:12:24,600 foot up we did it 301 00:12:24,600 --> 00:12:27,189 all righty so that was warrior three 302 00:12:27,189 --> 00:12:28,389 awesome job everyone 303 00:12:28,389 --> 00:12:29,500 so if you're feeling a little 304 00:12:29,500 --> 00:12:30,939 discouraged after that or maybe you're 305 00:12:30,939 --> 00:12:32,019 feeling awesome and that's great but if 306 00:12:32,019 --> 00:12:34,509 you're feeling a little like I just want 307 00:12:34,509 --> 00:12:36,160 to remind you that it's all about the 308 00:12:36,160 --> 00:12:37,449 practice maybe that's why we're doing 309 00:12:37,449 --> 00:12:39,550 this this is a fierce pose if you're 310 00:12:39,550 --> 00:12:40,750 wanting to take your practice to the 311 00:12:40,750 --> 00:12:42,129 next level this will be a great thing to 312 00:12:42,129 --> 00:12:44,259 tackle like try to do it once everyday 313 00:12:44,259 --> 00:12:46,899 just give this video a go or maybe three 314 00:12:46,899 --> 00:12:48,850 or four times a week in fact you can add 315 00:12:48,850 --> 00:12:50,560 click the Add to tab below favorite the 316 00:12:50,560 --> 00:12:52,839 video so it's easier to find make sure 317 00:12:52,839 --> 00:12:55,990 you like it and and then return to it so 318 00:12:55,990 --> 00:12:59,050 it's about the return on home and I 319 00:12:59,050 --> 00:13:01,899 really think that if you you know 320 00:13:01,899 --> 00:13:03,459 experiment with that practice with that 321 00:13:03,459 --> 00:13:05,589 you will be surprised how fast the body 322 00:13:05,589 --> 00:13:08,259 changes and how you will fly like a 323 00:13:08,259 --> 00:13:11,949 fierce warrior in no time sorry my arms 324 00:13:11,949 --> 00:13:13,480 probably went out of frame they're bad 325 00:13:13,480 --> 00:13:16,259 actor not that I'm acting here but okay 326 00:13:16,259 --> 00:13:18,399 TM I love you guys leave questions 327 00:13:18,399 --> 00:13:21,699 comments below please appreciate all 328 00:13:21,699 --> 00:13:23,860 your feedback thus far and if you have 329 00:13:23,860 --> 00:13:26,199 any requests send them in we'll see you 330 00:13:26,199 --> 00:13:28,529 next time