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what's up everyone welcome to yoga with

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Adriene I'm Adriene and today we have

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yoga tips these are tips to help you

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grow your practice so we're going to

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integrate some thoughts today on the

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spine really considering this line from

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the crown of the head to the tip of the

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tailbone something that we refer to in

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some of our foundations of yoga as the

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Dunda the word done does Sanskrit for

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rod or staff or stick which is why we

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perhaps call you know the stick pose Don

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does not which we're actually going to

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do today so teaser so to begin we're

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just kind of jump jump right in today

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and just kind of like workshop this

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together a little bit via the internet I

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love this why I love these yoga tip

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videos okay so find a comfortable seat

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if you can come to your knees then give

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that a try if not cross-legged or maybe

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even this part in a chair and just take

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a deep breath in and close your eyes and

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just visualize your spine your Dunda if

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you will and you can like go as far as

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you can or want with me on this you can

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just kind of like enjoy your breath but

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maybe you might also like take this

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moment to just give a little thanks and

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a little energy towards this part of the

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body that's so incredible and holds you

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up literally right

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and if you have monkey mind right now

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again tap into your breath and you might

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just start give yourself concrete you

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know like start at the base of the spine

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and then travel up travel up just seeing

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it if you're into anatomy you might just

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kind of visualize it all the way up to

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the crown of the head and if you're like

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whoa Adrienne's starting to get weird on

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me just breathe and sit up nice and tall

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and ignore

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edge the spine and you can take a couple

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seconds here to just kind of work out

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any kinks in the neck might as well

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especially we're talking about this

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Donda - maybe drill circles with the

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nose one way and then the other loop the

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shoulders if that feels good and while

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you're doing now I'll just talk a little

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bit about this line from the crown of

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the head to the tip of the tailbone so

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important that we acknowledge that the

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neck is an extension of the spine and

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for beginners this can be kind of a haha

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moment it seems so obvious but then you

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get into crazy poses and not only do we

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forget about the neck now but we forget

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about how important the energetic body

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is and especially imposes like Halfmoon

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or triangle which we're going to also

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play with today's a couple moments more

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of working out any kinks and then bring

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your head back to Center and draw your

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palms together at your heart and then

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really really like over exaggerated lift

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your sternum to your thumbs here so

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we're kind of finding this big lift in

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the upper body the shoulders relaxed

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down and then slide your fingertips to

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your lower ribs and everyone scoop your

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tailbone down towards the color of the

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earth and just hug your lower ribs in

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just a hair and then tuck your chin to

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your chest just slightly and lengthen

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through the crown of the head if you

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started on your knees and you're like

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girl is hurting me then come to

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cross-legged always adjust when you're

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feeling like the body's trying to tell

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you something

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so again we'll just talk through that

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again we're coming from this kind of

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lifted heart this like exalted shape in

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the spine this crown of the head is kind

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of going back throat chakras open

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lifting lifting lifting should've worn

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tighter sure press hey-oh that's this is

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my first halo in this space hilarious

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okay and then let's try again tucking

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the pelvis tailbone grows heavy

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fingertips kind of come to the lower

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ribcage I find out how

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so we just draw them in and tuck the

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chin slightly okay and I should say to

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depending on what level of you know yoga

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you're a hate that level where you're at

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and your journey you know on the mat if

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you're not feeling these things just

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kind of like stick with it anyway see

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what happens and chances are I'm sure

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you'll get something out of IDEO that

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maybe I didn't even know you would so on

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to the next so if you didn't connect to

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anything there that's okay but we're

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just kind of spreading awareness through

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this

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dum de this staff or the stick this line

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of the body that literally holds us up

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come to all fours now if you need a

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second to kind of roll the wrists or

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stretch the legs please do you know you

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know my mantra and then we'll come to a

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tabletop position

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now this man this is like gold seems so

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simple but it's it's it's so important a

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lot of times and you're gonna have to

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look at the video for this this is what

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happens when we come to tabletop is it

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position the navel drops down the

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tailbone scoops up and people are ready

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to go in a cat cow and we come to

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tabletop position and we're either here

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or here

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this is collapse my energetic body this

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is usually where we're at kind of

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exaggerating but not really body's kind

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of holding on or hugging into kind of

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old habits and so we're here to kind of

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play with that so I'm going to spread

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the palms super wide for starters then

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I'm going to square knees ankles and

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toes off knees underneath the hip points

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wrists underneath the shoulders

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then this hurts this is like a lot of

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weight here and my spine is just kind of

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like hovering in the awkwardness so I'm

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going to draw my navel up to the spine

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finding length of my lower back then I'm

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going to press away from your my yoga

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mat and broaden through the upper back

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body then a lot of you have heard me say

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this before but imagine placing a little

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beverage of your choice I'll say on the

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back of the neck

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so that we're remembering OOP sorry

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those allowed in my mic to find

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extension here take a couple breaths and

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play with this see if you can create a

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nice long line from the crown of the

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head

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to the tip of the tailbone all one-piece

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a couple of action points that really

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helped me really drawing the shoulders

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away from the ears this is great just

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kind of stabilizing strengthening for

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the shoulders and just kind of getting

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ready for downward dog and growing that

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practice into eventually a comfy juicy

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pose hugging the lower ribs in just like

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we did with our fingertips on the ribs

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really pressing into my foundation so

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engage in the tops of the feet without

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necessarily like creating tension or you

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know like a squeezing in the bum but

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just an engaging quality and then take a

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break with a little cat-cow kind of

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lifting the tailbone opening the heart

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forward and exhale rounding the spine

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just countering this a little bit and

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then inhale and exhale and then on your

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next inhale back to tabletop position

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cool if you're really strengthening in

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the wrists really I'd like you for you

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to kind of go this comic twofer one here

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but really go ahead and press into your

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knuckles so you're not kind of crashing

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into the base of the wrist here but

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clawing through the finger tips in

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pressing in all ten knuckles strong then

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we can play with that and test our Dunda

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or there's line from the crown of the

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head to the tip of the tailbone by

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lifting the knees now this is seems like

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a straight

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strengthening thing and it is but we're

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really trying to kind of test things out

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here making sure the neck is integrated

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I'm drawing my navel up lengthening

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through the lower back body lifting up

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through the heart one more breath here

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we're shaking we're hot and then we

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release awesome

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go ahead and take a break and roll the

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wrists so this is an awesome practice

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and just awareness to integrate into

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your life if you want to improve your

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posture you know people would say yoga

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improves your posture and then people

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always get into yoga and they're like

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it's so true and it's not that the

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practicing of the poses is correcting

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your posture magically in one instant

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but it's that overall continual practice

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and awareness that of course bleeds you

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know off the mat and into there

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and boom all of a sudden you're sitting

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pretty so let's practice now this idea

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of kind of maintaining energy from the

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crown of the head to the tip of the

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tailbone in a pose like triangle I think

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it's a great pose to practice on it so

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we're going to come to a nice low lunge

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take your time getting there with the

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right foot forward and a left foot back

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so there's never any need to rush

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especially when you're just kind of

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working on your practice trying to

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deepen it at home so you might as well

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use this opportunity to stretch one way

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and then stretch the other and then

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plant the feet mindfully you stack your

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front knee over front ankle and then

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whenever you're ready no rush move it on

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the back foot and then we'll keep that

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front knee stacked over the front ankle

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draw the right elbow to the top of the

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right thigh and we begin to press into

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the outer edge of the left flip so

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extended side angle drawing energy up

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through the arch really charging through

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the left leg and then notice how just

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naturally like I'm kind of going into a

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Quasimodo shape here totally normal and

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then we get so tight because when our

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phones and computers then then we try to

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come into this pose and it looks like

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this so the power of the Dunda tailbone

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lengthens towards the left heel i

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energetically draw energy up through my

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spine as we've done it and then

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awareness through the crown of the head

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it is a hard work

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remember the fingertips on the lower

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ribs as you hug the lower ribs in engage

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the abdominal wall now we're talking

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beautiful connectivity great it is hard

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work breathe breathe breathe you can

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keep the left hand on the waistline here

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as you practice notice if the right ears

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coming down don't get lazy let's slowly

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begin to build this this strength is

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energy up through the crown of the head

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and then you'll be able to kind of come

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here with more ease with practice take a

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variation here if you like breathe deep

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and just see if you can find any quit

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distance between the earlobes so again

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this tends to happen a lot here find

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space draw the shoulder blades together

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lean back into it and then if you're

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feeling adventurous straighten that

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front

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and try a triangle out here who resist

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the urge to crash into your ankle or

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even grip to the floor see if you can

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take a second to hold here drawing your

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right shoulder underneath and just

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testing out the power of that line crown

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of the head to the tip of the tailbone

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awesome inhale in exhale bend your right

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knee release we're just going to come

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all the way through Center and then take

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it to the other side so drop your right

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knee come into a low lunge stretch it

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out here first take a couple of nice

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deep breaths and then when you're ready

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pivot on the back foot strong foundation

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in every posture so take it take your

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time then we'll bring the top excuse me

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the left elbow to the top of the left

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thigh and there's a tendency already to

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kind of crash down into it so begin to

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grow integrity tailbone reaches towards

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the back heel might have a big ribcage

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she wants a jut out like yeah yoga which

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is good sometimes but we're really

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working on the Dunda today so fingertips

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going to kind of draw the lower ribs and

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I'm going to remember when I was

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hovering in that tabletop position

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kind of the work and the effort it took

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to and integrate everything really

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drawing a navel in towards the spine

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crawling the shoulders down away from

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the ears

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take a variation here challenging

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yourself to maintain this beautiful

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energy from the crown of the head to the

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tip of the tailbone extended side angle

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and then maybe you might play with

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triangle pose everyone draw your left

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shoulder under extend through the crown

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of the head lengthen through the back of

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the neck one more breath here you got it

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and then exhale bend the left knee come

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back to your lunge and take a child's

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pose on all fours and turn back around

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this way a couple of breaths here to

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just restore

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stay here I'm just going to mention to

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you that a couple days ago somebody

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wrote something really beautiful in our

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find what feels good cool about how oh I

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did a video that once used to be really

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hard for me and even though I've been

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working really hard and practicing yoga

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Adriene for a while it it was still it

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was actually harder and I think it's

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because I know so much more about my

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body or I was working so hard I know how

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to like integrate so even things like

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warrior one that I used to like blast

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through now I like really relishing and

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you know every muscle comes along for

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the ride and so I think this sort of

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thing might be kind of advanced for some

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people the dunh dunh kind of but really

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it's not it's it's this kind of

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intrinsic thing that we need to

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disconnect to so that we can stand up

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tall and sit up taller you can go on and

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sit up tall speaking of that just come

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to a nice comfortable seat so that we

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can sit up tall and stand up taller with

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more ease with more connectivity and

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ultimately so that we can be more open

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right lots of this going on me too

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so hopefully this yoga tip video will

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help you kind of open your heart and

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just tap into more yoga off your mat

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have an awesome day everyone leave

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questions comments below it's super

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important I love a conversation and I'm

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super glad to have it with you super

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grateful to have it with you so that

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we're not just you know doing the yoga

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robot thing but we're actually talking

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and investigating and staying curious

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about our minds bodies and hearts from

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my heart to yours take good care

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namaste

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you