1 00:00:11,059 --> 00:00:13,349 what's up everyone welcome to yoga with 2 00:00:13,349 --> 00:00:15,750 Adriene I'm Adriene and today we have 3 00:00:15,750 --> 00:00:19,250 yoga tips these are tips to help you 4 00:00:19,250 --> 00:00:21,779 grow your practice so we're going to 5 00:00:21,779 --> 00:00:23,609 integrate some thoughts today on the 6 00:00:23,609 --> 00:00:26,760 spine really considering this line from 7 00:00:26,760 --> 00:00:28,019 the crown of the head to the tip of the 8 00:00:28,019 --> 00:00:30,480 tailbone something that we refer to in 9 00:00:30,480 --> 00:00:33,239 some of our foundations of yoga as the 10 00:00:33,239 --> 00:00:38,300 Dunda the word done does Sanskrit for 11 00:00:38,300 --> 00:00:45,030 rod or staff or stick which is why we 12 00:00:45,030 --> 00:00:48,780 perhaps call you know the stick pose Don 13 00:00:48,780 --> 00:00:50,010 does not which we're actually going to 14 00:00:50,010 --> 00:00:53,610 do today so teaser so to begin we're 15 00:00:53,610 --> 00:00:54,780 just kind of jump jump right in today 16 00:00:54,780 --> 00:00:56,160 and just kind of like workshop this 17 00:00:56,160 --> 00:00:58,280 together a little bit via the internet I 18 00:00:58,280 --> 00:01:00,480 love this why I love these yoga tip 19 00:01:00,480 --> 00:01:03,149 videos okay so find a comfortable seat 20 00:01:03,149 --> 00:01:06,030 if you can come to your knees then give 21 00:01:06,030 --> 00:01:08,280 that a try if not cross-legged or maybe 22 00:01:08,280 --> 00:01:11,400 even this part in a chair and just take 23 00:01:11,400 --> 00:01:14,700 a deep breath in and close your eyes and 24 00:01:14,700 --> 00:01:18,600 just visualize your spine your Dunda if 25 00:01:18,600 --> 00:01:25,159 you will and you can like go as far as 26 00:01:25,159 --> 00:01:28,049 you can or want with me on this you can 27 00:01:28,049 --> 00:01:30,150 just kind of like enjoy your breath but 28 00:01:30,150 --> 00:01:32,610 maybe you might also like take this 29 00:01:32,610 --> 00:01:35,520 moment to just give a little thanks and 30 00:01:35,520 --> 00:01:40,350 a little energy towards this part of the 31 00:01:40,350 --> 00:01:45,780 body that's so incredible and holds you 32 00:01:45,780 --> 00:01:48,770 up literally right 33 00:01:48,770 --> 00:01:50,729 and if you have monkey mind right now 34 00:01:50,729 --> 00:01:52,500 again tap into your breath and you might 35 00:01:52,500 --> 00:01:54,479 just start give yourself concrete you 36 00:01:54,479 --> 00:01:56,369 know like start at the base of the spine 37 00:01:56,369 --> 00:01:58,710 and then travel up travel up just seeing 38 00:01:58,710 --> 00:02:00,509 it if you're into anatomy you might just 39 00:02:00,509 --> 00:02:02,909 kind of visualize it all the way up to 40 00:02:02,909 --> 00:02:04,829 the crown of the head and if you're like 41 00:02:04,829 --> 00:02:06,600 whoa Adrienne's starting to get weird on 42 00:02:06,600 --> 00:02:10,139 me just breathe and sit up nice and tall 43 00:02:10,139 --> 00:02:10,750 and ignore 44 00:02:10,750 --> 00:02:22,960 edge the spine and you can take a couple 45 00:02:22,960 --> 00:02:24,700 seconds here to just kind of work out 46 00:02:24,700 --> 00:02:26,050 any kinks in the neck might as well 47 00:02:26,050 --> 00:02:27,280 especially we're talking about this 48 00:02:27,280 --> 00:02:29,890 Donda - maybe drill circles with the 49 00:02:29,890 --> 00:02:32,950 nose one way and then the other loop the 50 00:02:32,950 --> 00:02:36,790 shoulders if that feels good and while 51 00:02:36,790 --> 00:02:38,080 you're doing now I'll just talk a little 52 00:02:38,080 --> 00:02:39,550 bit about this line from the crown of 53 00:02:39,550 --> 00:02:41,320 the head to the tip of the tailbone so 54 00:02:41,320 --> 00:02:43,450 important that we acknowledge that the 55 00:02:43,450 --> 00:02:45,790 neck is an extension of the spine and 56 00:02:45,790 --> 00:02:48,100 for beginners this can be kind of a haha 57 00:02:48,100 --> 00:02:50,410 moment it seems so obvious but then you 58 00:02:50,410 --> 00:02:53,080 get into crazy poses and not only do we 59 00:02:53,080 --> 00:02:55,090 forget about the neck now but we forget 60 00:02:55,090 --> 00:02:56,530 about how important the energetic body 61 00:02:56,530 --> 00:02:58,900 is and especially imposes like Halfmoon 62 00:02:58,900 --> 00:03:00,880 or triangle which we're going to also 63 00:03:00,880 --> 00:03:03,670 play with today's a couple moments more 64 00:03:03,670 --> 00:03:08,709 of working out any kinks and then bring 65 00:03:08,709 --> 00:03:12,730 your head back to Center and draw your 66 00:03:12,730 --> 00:03:14,200 palms together at your heart and then 67 00:03:14,200 --> 00:03:16,690 really really like over exaggerated lift 68 00:03:16,690 --> 00:03:19,090 your sternum to your thumbs here so 69 00:03:19,090 --> 00:03:20,769 we're kind of finding this big lift in 70 00:03:20,769 --> 00:03:24,100 the upper body the shoulders relaxed 71 00:03:24,100 --> 00:03:29,110 down and then slide your fingertips to 72 00:03:29,110 --> 00:03:31,420 your lower ribs and everyone scoop your 73 00:03:31,420 --> 00:03:34,060 tailbone down towards the color of the 74 00:03:34,060 --> 00:03:35,920 earth and just hug your lower ribs in 75 00:03:35,920 --> 00:03:39,640 just a hair and then tuck your chin to 76 00:03:39,640 --> 00:03:43,239 your chest just slightly and lengthen 77 00:03:43,239 --> 00:03:46,209 through the crown of the head if you 78 00:03:46,209 --> 00:03:47,410 started on your knees and you're like 79 00:03:47,410 --> 00:03:48,700 girl is hurting me then come to 80 00:03:48,700 --> 00:03:50,290 cross-legged always adjust when you're 81 00:03:50,290 --> 00:03:51,579 feeling like the body's trying to tell 82 00:03:51,579 --> 00:03:52,739 you something 83 00:03:52,739 --> 00:03:55,269 so again we'll just talk through that 84 00:03:55,269 --> 00:03:56,769 again we're coming from this kind of 85 00:03:56,769 --> 00:04:00,310 lifted heart this like exalted shape in 86 00:04:00,310 --> 00:04:01,780 the spine this crown of the head is kind 87 00:04:01,780 --> 00:04:03,280 of going back throat chakras open 88 00:04:03,280 --> 00:04:05,680 lifting lifting lifting should've worn 89 00:04:05,680 --> 00:04:09,790 tighter sure press hey-oh that's this is 90 00:04:09,790 --> 00:04:12,910 my first halo in this space hilarious 91 00:04:12,910 --> 00:04:17,108 okay and then let's try again tucking 92 00:04:17,108 --> 00:04:20,250 the pelvis tailbone grows heavy 93 00:04:20,250 --> 00:04:22,000 fingertips kind of come to the lower 94 00:04:22,000 --> 00:04:22,960 ribcage I find out how 95 00:04:22,960 --> 00:04:26,919 so we just draw them in and tuck the 96 00:04:26,919 --> 00:04:31,630 chin slightly okay and I should say to 97 00:04:31,630 --> 00:04:35,650 depending on what level of you know yoga 98 00:04:35,650 --> 00:04:37,900 you're a hate that level where you're at 99 00:04:37,900 --> 00:04:40,900 and your journey you know on the mat if 100 00:04:40,900 --> 00:04:42,460 you're not feeling these things just 101 00:04:42,460 --> 00:04:43,900 kind of like stick with it anyway see 102 00:04:43,900 --> 00:04:45,639 what happens and chances are I'm sure 103 00:04:45,639 --> 00:04:46,930 you'll get something out of IDEO that 104 00:04:46,930 --> 00:04:49,270 maybe I didn't even know you would so on 105 00:04:49,270 --> 00:04:52,449 to the next so if you didn't connect to 106 00:04:52,449 --> 00:04:54,639 anything there that's okay but we're 107 00:04:54,639 --> 00:04:55,930 just kind of spreading awareness through 108 00:04:55,930 --> 00:04:56,860 this 109 00:04:56,860 --> 00:04:59,860 dum de this staff or the stick this line 110 00:04:59,860 --> 00:05:01,330 of the body that literally holds us up 111 00:05:01,330 --> 00:05:03,430 come to all fours now if you need a 112 00:05:03,430 --> 00:05:05,830 second to kind of roll the wrists or 113 00:05:05,830 --> 00:05:09,130 stretch the legs please do you know you 114 00:05:09,130 --> 00:05:13,240 know my mantra and then we'll come to a 115 00:05:13,240 --> 00:05:14,639 tabletop position 116 00:05:14,639 --> 00:05:18,130 now this man this is like gold seems so 117 00:05:18,130 --> 00:05:21,280 simple but it's it's it's so important a 118 00:05:21,280 --> 00:05:23,229 lot of times and you're gonna have to 119 00:05:23,229 --> 00:05:24,759 look at the video for this this is what 120 00:05:24,759 --> 00:05:26,289 happens when we come to tabletop is it 121 00:05:26,289 --> 00:05:28,539 position the navel drops down the 122 00:05:28,539 --> 00:05:30,430 tailbone scoops up and people are ready 123 00:05:30,430 --> 00:05:31,750 to go in a cat cow and we come to 124 00:05:31,750 --> 00:05:33,159 tabletop position and we're either here 125 00:05:33,159 --> 00:05:34,590 or here 126 00:05:34,590 --> 00:05:37,870 this is collapse my energetic body this 127 00:05:37,870 --> 00:05:39,130 is usually where we're at kind of 128 00:05:39,130 --> 00:05:41,620 exaggerating but not really body's kind 129 00:05:41,620 --> 00:05:45,130 of holding on or hugging into kind of 130 00:05:45,130 --> 00:05:47,169 old habits and so we're here to kind of 131 00:05:47,169 --> 00:05:48,940 play with that so I'm going to spread 132 00:05:48,940 --> 00:05:51,789 the palms super wide for starters then 133 00:05:51,789 --> 00:05:54,820 I'm going to square knees ankles and 134 00:05:54,820 --> 00:05:57,280 toes off knees underneath the hip points 135 00:05:57,280 --> 00:05:59,219 wrists underneath the shoulders 136 00:05:59,219 --> 00:06:02,050 then this hurts this is like a lot of 137 00:06:02,050 --> 00:06:04,000 weight here and my spine is just kind of 138 00:06:04,000 --> 00:06:06,669 like hovering in the awkwardness so I'm 139 00:06:06,669 --> 00:06:08,880 going to draw my navel up to the spine 140 00:06:08,880 --> 00:06:11,530 finding length of my lower back then I'm 141 00:06:11,530 --> 00:06:13,419 going to press away from your my yoga 142 00:06:13,419 --> 00:06:15,009 mat and broaden through the upper back 143 00:06:15,009 --> 00:06:17,919 body then a lot of you have heard me say 144 00:06:17,919 --> 00:06:20,469 this before but imagine placing a little 145 00:06:20,469 --> 00:06:22,509 beverage of your choice I'll say on the 146 00:06:22,509 --> 00:06:23,289 back of the neck 147 00:06:23,289 --> 00:06:25,479 so that we're remembering OOP sorry 148 00:06:25,479 --> 00:06:27,820 those allowed in my mic to find 149 00:06:27,820 --> 00:06:30,610 extension here take a couple breaths and 150 00:06:30,610 --> 00:06:32,289 play with this see if you can create a 151 00:06:32,289 --> 00:06:34,479 nice long line from the crown of the 152 00:06:34,479 --> 00:06:35,230 head 153 00:06:35,230 --> 00:06:37,480 to the tip of the tailbone all one-piece 154 00:06:37,480 --> 00:06:41,230 a couple of action points that really 155 00:06:41,230 --> 00:06:42,940 helped me really drawing the shoulders 156 00:06:42,940 --> 00:06:44,590 away from the ears this is great just 157 00:06:44,590 --> 00:06:46,300 kind of stabilizing strengthening for 158 00:06:46,300 --> 00:06:47,500 the shoulders and just kind of getting 159 00:06:47,500 --> 00:06:49,420 ready for downward dog and growing that 160 00:06:49,420 --> 00:06:52,950 practice into eventually a comfy juicy 161 00:06:52,950 --> 00:06:57,130 pose hugging the lower ribs in just like 162 00:06:57,130 --> 00:06:58,960 we did with our fingertips on the ribs 163 00:06:58,960 --> 00:07:01,600 really pressing into my foundation so 164 00:07:01,600 --> 00:07:03,880 engage in the tops of the feet without 165 00:07:03,880 --> 00:07:06,580 necessarily like creating tension or you 166 00:07:06,580 --> 00:07:07,960 know like a squeezing in the bum but 167 00:07:07,960 --> 00:07:13,150 just an engaging quality and then take a 168 00:07:13,150 --> 00:07:14,920 break with a little cat-cow kind of 169 00:07:14,920 --> 00:07:17,470 lifting the tailbone opening the heart 170 00:07:17,470 --> 00:07:20,500 forward and exhale rounding the spine 171 00:07:20,500 --> 00:07:22,840 just countering this a little bit and 172 00:07:22,840 --> 00:07:29,020 then inhale and exhale and then on your 173 00:07:29,020 --> 00:07:31,740 next inhale back to tabletop position 174 00:07:31,740 --> 00:07:34,000 cool if you're really strengthening in 175 00:07:34,000 --> 00:07:35,440 the wrists really I'd like you for you 176 00:07:35,440 --> 00:07:37,390 to kind of go this comic twofer one here 177 00:07:37,390 --> 00:07:39,070 but really go ahead and press into your 178 00:07:39,070 --> 00:07:40,750 knuckles so you're not kind of crashing 179 00:07:40,750 --> 00:07:42,220 into the base of the wrist here but 180 00:07:42,220 --> 00:07:43,780 clawing through the finger tips in 181 00:07:43,780 --> 00:07:47,080 pressing in all ten knuckles strong then 182 00:07:47,080 --> 00:07:49,870 we can play with that and test our Dunda 183 00:07:49,870 --> 00:07:51,700 or there's line from the crown of the 184 00:07:51,700 --> 00:07:53,260 head to the tip of the tailbone by 185 00:07:53,260 --> 00:07:55,270 lifting the knees now this is seems like 186 00:07:55,270 --> 00:07:55,870 a straight 187 00:07:55,870 --> 00:07:57,430 strengthening thing and it is but we're 188 00:07:57,430 --> 00:07:59,860 really trying to kind of test things out 189 00:07:59,860 --> 00:08:01,780 here making sure the neck is integrated 190 00:08:01,780 --> 00:08:04,630 I'm drawing my navel up lengthening 191 00:08:04,630 --> 00:08:06,070 through the lower back body lifting up 192 00:08:06,070 --> 00:08:07,060 through the heart one more breath here 193 00:08:07,060 --> 00:08:09,610 we're shaking we're hot and then we 194 00:08:09,610 --> 00:08:10,630 release awesome 195 00:08:10,630 --> 00:08:13,150 go ahead and take a break and roll the 196 00:08:13,150 --> 00:08:16,750 wrists so this is an awesome practice 197 00:08:16,750 --> 00:08:18,970 and just awareness to integrate into 198 00:08:18,970 --> 00:08:21,310 your life if you want to improve your 199 00:08:21,310 --> 00:08:22,900 posture you know people would say yoga 200 00:08:22,900 --> 00:08:25,930 improves your posture and then people 201 00:08:25,930 --> 00:08:27,340 always get into yoga and they're like 202 00:08:27,340 --> 00:08:30,100 it's so true and it's not that the 203 00:08:30,100 --> 00:08:32,229 practicing of the poses is correcting 204 00:08:32,229 --> 00:08:34,270 your posture magically in one instant 205 00:08:34,270 --> 00:08:37,059 but it's that overall continual practice 206 00:08:37,059 --> 00:08:39,400 and awareness that of course bleeds you 207 00:08:39,400 --> 00:08:40,850 know off the mat and into there 208 00:08:40,850 --> 00:08:45,410 and boom all of a sudden you're sitting 209 00:08:45,410 --> 00:08:50,210 pretty so let's practice now this idea 210 00:08:50,210 --> 00:08:52,370 of kind of maintaining energy from the 211 00:08:52,370 --> 00:08:53,390 crown of the head to the tip of the 212 00:08:53,390 --> 00:08:55,370 tailbone in a pose like triangle I think 213 00:08:55,370 --> 00:08:57,350 it's a great pose to practice on it so 214 00:08:57,350 --> 00:08:58,520 we're going to come to a nice low lunge 215 00:08:58,520 --> 00:09:00,080 take your time getting there with the 216 00:09:00,080 --> 00:09:03,940 right foot forward and a left foot back 217 00:09:04,690 --> 00:09:07,460 so there's never any need to rush 218 00:09:07,460 --> 00:09:08,720 especially when you're just kind of 219 00:09:08,720 --> 00:09:10,490 working on your practice trying to 220 00:09:10,490 --> 00:09:11,870 deepen it at home so you might as well 221 00:09:11,870 --> 00:09:14,570 use this opportunity to stretch one way 222 00:09:14,570 --> 00:09:18,530 and then stretch the other and then 223 00:09:18,530 --> 00:09:20,000 plant the feet mindfully you stack your 224 00:09:20,000 --> 00:09:21,710 front knee over front ankle and then 225 00:09:21,710 --> 00:09:23,900 whenever you're ready no rush move it on 226 00:09:23,900 --> 00:09:26,900 the back foot and then we'll keep that 227 00:09:26,900 --> 00:09:28,520 front knee stacked over the front ankle 228 00:09:28,520 --> 00:09:30,680 draw the right elbow to the top of the 229 00:09:30,680 --> 00:09:33,080 right thigh and we begin to press into 230 00:09:33,080 --> 00:09:35,900 the outer edge of the left flip so 231 00:09:35,900 --> 00:09:37,850 extended side angle drawing energy up 232 00:09:37,850 --> 00:09:40,280 through the arch really charging through 233 00:09:40,280 --> 00:09:42,260 the left leg and then notice how just 234 00:09:42,260 --> 00:09:44,240 naturally like I'm kind of going into a 235 00:09:44,240 --> 00:09:46,190 Quasimodo shape here totally normal and 236 00:09:46,190 --> 00:09:47,480 then we get so tight because when our 237 00:09:47,480 --> 00:09:49,250 phones and computers then then we try to 238 00:09:49,250 --> 00:09:50,510 come into this pose and it looks like 239 00:09:50,510 --> 00:09:56,960 this so the power of the Dunda tailbone 240 00:09:56,960 --> 00:10:00,100 lengthens towards the left heel i 241 00:10:00,100 --> 00:10:03,920 energetically draw energy up through my 242 00:10:03,920 --> 00:10:06,320 spine as we've done it and then 243 00:10:06,320 --> 00:10:07,640 awareness through the crown of the head 244 00:10:07,640 --> 00:10:09,380 it is a hard work 245 00:10:09,380 --> 00:10:11,090 remember the fingertips on the lower 246 00:10:11,090 --> 00:10:13,220 ribs as you hug the lower ribs in engage 247 00:10:13,220 --> 00:10:15,170 the abdominal wall now we're talking 248 00:10:15,170 --> 00:10:18,230 beautiful connectivity great it is hard 249 00:10:18,230 --> 00:10:19,880 work breathe breathe breathe you can 250 00:10:19,880 --> 00:10:21,590 keep the left hand on the waistline here 251 00:10:21,590 --> 00:10:24,200 as you practice notice if the right ears 252 00:10:24,200 --> 00:10:27,230 coming down don't get lazy let's slowly 253 00:10:27,230 --> 00:10:29,600 begin to build this this strength is 254 00:10:29,600 --> 00:10:31,700 energy up through the crown of the head 255 00:10:31,700 --> 00:10:33,500 and then you'll be able to kind of come 256 00:10:33,500 --> 00:10:36,470 here with more ease with practice take a 257 00:10:36,470 --> 00:10:39,440 variation here if you like breathe deep 258 00:10:39,440 --> 00:10:43,070 and just see if you can find any quit 259 00:10:43,070 --> 00:10:44,690 distance between the earlobes so again 260 00:10:44,690 --> 00:10:46,700 this tends to happen a lot here find 261 00:10:46,700 --> 00:10:49,400 space draw the shoulder blades together 262 00:10:49,400 --> 00:10:51,710 lean back into it and then if you're 263 00:10:51,710 --> 00:10:52,910 feeling adventurous straighten that 264 00:10:52,910 --> 00:10:53,340 front 265 00:10:53,340 --> 00:10:57,690 and try a triangle out here who resist 266 00:10:57,690 --> 00:10:59,370 the urge to crash into your ankle or 267 00:10:59,370 --> 00:11:01,410 even grip to the floor see if you can 268 00:11:01,410 --> 00:11:03,990 take a second to hold here drawing your 269 00:11:03,990 --> 00:11:05,340 right shoulder underneath and just 270 00:11:05,340 --> 00:11:08,670 testing out the power of that line crown 271 00:11:08,670 --> 00:11:10,880 of the head to the tip of the tailbone 272 00:11:10,880 --> 00:11:13,980 awesome inhale in exhale bend your right 273 00:11:13,980 --> 00:11:16,320 knee release we're just going to come 274 00:11:16,320 --> 00:11:17,910 all the way through Center and then take 275 00:11:17,910 --> 00:11:20,400 it to the other side so drop your right 276 00:11:20,400 --> 00:11:22,260 knee come into a low lunge stretch it 277 00:11:22,260 --> 00:11:27,390 out here first take a couple of nice 278 00:11:27,390 --> 00:11:32,430 deep breaths and then when you're ready 279 00:11:32,430 --> 00:11:35,520 pivot on the back foot strong foundation 280 00:11:35,520 --> 00:11:38,550 in every posture so take it take your 281 00:11:38,550 --> 00:11:41,850 time then we'll bring the top excuse me 282 00:11:41,850 --> 00:11:43,110 the left elbow to the top of the left 283 00:11:43,110 --> 00:11:45,270 thigh and there's a tendency already to 284 00:11:45,270 --> 00:11:47,040 kind of crash down into it so begin to 285 00:11:47,040 --> 00:11:49,830 grow integrity tailbone reaches towards 286 00:11:49,830 --> 00:11:54,060 the back heel might have a big ribcage 287 00:11:54,060 --> 00:11:56,520 she wants a jut out like yeah yoga which 288 00:11:56,520 --> 00:11:57,600 is good sometimes but we're really 289 00:11:57,600 --> 00:12:00,300 working on the Dunda today so fingertips 290 00:12:00,300 --> 00:12:04,380 going to kind of draw the lower ribs and 291 00:12:04,380 --> 00:12:05,430 I'm going to remember when I was 292 00:12:05,430 --> 00:12:07,260 hovering in that tabletop position 293 00:12:07,260 --> 00:12:09,660 kind of the work and the effort it took 294 00:12:09,660 --> 00:12:13,140 to and integrate everything really 295 00:12:13,140 --> 00:12:14,960 drawing a navel in towards the spine 296 00:12:14,960 --> 00:12:16,920 crawling the shoulders down away from 297 00:12:16,920 --> 00:12:19,280 the ears 298 00:12:19,280 --> 00:12:21,870 take a variation here challenging 299 00:12:21,870 --> 00:12:24,330 yourself to maintain this beautiful 300 00:12:24,330 --> 00:12:25,710 energy from the crown of the head to the 301 00:12:25,710 --> 00:12:27,780 tip of the tailbone extended side angle 302 00:12:27,780 --> 00:12:29,940 and then maybe you might play with 303 00:12:29,940 --> 00:12:38,040 triangle pose everyone draw your left 304 00:12:38,040 --> 00:12:39,300 shoulder under extend through the crown 305 00:12:39,300 --> 00:12:41,040 of the head lengthen through the back of 306 00:12:41,040 --> 00:12:42,690 the neck one more breath here you got it 307 00:12:42,690 --> 00:12:46,500 and then exhale bend the left knee come 308 00:12:46,500 --> 00:12:49,200 back to your lunge and take a child's 309 00:12:49,200 --> 00:12:51,870 pose on all fours and turn back around 310 00:12:51,870 --> 00:12:55,950 this way a couple of breaths here to 311 00:12:55,950 --> 00:12:59,180 just restore 312 00:13:02,750 --> 00:13:05,190 stay here I'm just going to mention to 313 00:13:05,190 --> 00:13:07,080 you that a couple days ago somebody 314 00:13:07,080 --> 00:13:08,640 wrote something really beautiful in our 315 00:13:08,640 --> 00:13:11,610 find what feels good cool about how oh I 316 00:13:11,610 --> 00:13:14,040 did a video that once used to be really 317 00:13:14,040 --> 00:13:15,480 hard for me and even though I've been 318 00:13:15,480 --> 00:13:20,280 working really hard and practicing yoga 319 00:13:20,280 --> 00:13:22,740 Adriene for a while it it was still it 320 00:13:22,740 --> 00:13:24,270 was actually harder and I think it's 321 00:13:24,270 --> 00:13:25,770 because I know so much more about my 322 00:13:25,770 --> 00:13:28,980 body or I was working so hard I know how 323 00:13:28,980 --> 00:13:31,620 to like integrate so even things like 324 00:13:31,620 --> 00:13:33,510 warrior one that I used to like blast 325 00:13:33,510 --> 00:13:36,480 through now I like really relishing and 326 00:13:36,480 --> 00:13:39,630 you know every muscle comes along for 327 00:13:39,630 --> 00:13:41,640 the ride and so I think this sort of 328 00:13:41,640 --> 00:13:44,160 thing might be kind of advanced for some 329 00:13:44,160 --> 00:13:46,560 people the dunh dunh kind of but really 330 00:13:46,560 --> 00:13:48,570 it's not it's it's this kind of 331 00:13:48,570 --> 00:13:50,250 intrinsic thing that we need to 332 00:13:50,250 --> 00:13:52,800 disconnect to so that we can stand up 333 00:13:52,800 --> 00:13:56,190 tall and sit up taller you can go on and 334 00:13:56,190 --> 00:13:59,220 sit up tall speaking of that just come 335 00:13:59,220 --> 00:14:01,440 to a nice comfortable seat so that we 336 00:14:01,440 --> 00:14:03,690 can sit up tall and stand up taller with 337 00:14:03,690 --> 00:14:06,950 more ease with more connectivity and 338 00:14:06,950 --> 00:14:09,530 ultimately so that we can be more open 339 00:14:09,530 --> 00:14:13,290 right lots of this going on me too 340 00:14:13,290 --> 00:14:17,250 so hopefully this yoga tip video will 341 00:14:17,250 --> 00:14:19,190 help you kind of open your heart and 342 00:14:19,190 --> 00:14:22,580 just tap into more yoga off your mat 343 00:14:22,580 --> 00:14:24,630 have an awesome day everyone leave 344 00:14:24,630 --> 00:14:26,070 questions comments below it's super 345 00:14:26,070 --> 00:14:28,200 important I love a conversation and I'm 346 00:14:28,200 --> 00:14:30,600 super glad to have it with you super 347 00:14:30,600 --> 00:14:32,070 grateful to have it with you so that 348 00:14:32,070 --> 00:14:33,930 we're not just you know doing the yoga 349 00:14:33,930 --> 00:14:35,670 robot thing but we're actually talking 350 00:14:35,670 --> 00:14:37,890 and investigating and staying curious 351 00:14:37,890 --> 00:14:40,950 about our minds bodies and hearts from 352 00:14:40,950 --> 00:14:43,220 my heart to yours take good care 353 00:14:43,220 --> 00:14:46,220 namaste 354 00:14:55,970 --> 00:14:58,029 you