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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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some yoga tips so this is a question

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that comes up a lot I wanted to tackle

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it today and we're going to get started

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right away so transitioning from

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downward dog to lunge lunge to downward

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dog

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how ever can we do it especially quickly

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in a flow class or vinyasa in a way that

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doesn't hurt our wrists and shoulders

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let's play so the real answer to this

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question is that it just takes time

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right integrating the body but we kind

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of have to know the cues and the things

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to pay attention to in order to grow our

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practice in a way in which we can do

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that so what that means is we have to

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create a full body experience so we

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can't just go straight to the downward

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dog here in my opinion we need to start

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with a little cat-cow to open up through

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the front body to open up through the

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back body to begin this conversation

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with the hands which is super important

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for this conversation for this question

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and also with the feet take one more

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with your breath inhaling as you drop

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the belly to your mat exhaling as you

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draw the navel to the spine tucking the

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tail awesome then curl your toes under

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and send it up and back to downward

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facing dog

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same thing pedal it out here and

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consider the space that you're creating

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in the side body so you might shift the

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hips a little left to right then send

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your awareness to your hands notice if

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your hands are starting to come up here

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if you can press into all 10 knuckles

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firmly in particular the space between

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your index finger and thumb draw the

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shoulder blades in and together down the

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back body create space between the ears

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and shoulders these are all super

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important things as we work on getting

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that leg up and into our lunge

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gracefully and swiftly in time

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great then take one more deep breath in

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here this time bend your knees take a

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big inhale in and then exhale lower back

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to all fours awesome if

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need to take a quick rest off the wrist

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please do and then we're going to come

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to all fours once again so tapping into

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the core is kind of the biggest thing

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when taking our leg all the way up into

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the earth excuse me all the way up to

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the sky and then all the way up and

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through to the earth we have to activate

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the core it's not just about swinging

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that leg up in it that's why you know we

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end up kind of coming short and why we

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end up having to use our hand which is

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totally fine which sometimes we do for

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our whole life our whole practice but

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what we want to do is engage the core as

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much as possible so to play with that

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and again know no judgment every body is

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different so your solution to this

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problem or the answer to this question

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is going to be a little different for

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everyone but let's just play have some

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fun that's the beauty of the home

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practice is like we get the time and the

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opportunity to do this together so we're

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going to play with that by lighting that

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fire in your belly

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lighting kind of sparking that match in

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the center ok and we're going to let

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this radiate and heat up a little bit so

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don't give up stick with it stick with

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me we're going to come to all fours

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wrists underneath the shoulders knees

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directly underneath the hips

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first things first press away from your

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yoga mat in downward dog there's a

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tendency to crash into the front body so

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we're going to practice here already

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pressing away from the earth finding

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this yielding sensation and then drawing

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the shoulders away from the ears so if

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you're collapsed here here's an example

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of the negatory see if you can press

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away create space neck nice and long

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then stack knees directly underneath the

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hip points press into the tops of the

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feet inhale in exhale lift the knees let

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them hover inhale lower exhale lift the

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knees let them hover see if you can

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maintain the space in the shoulder so if

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you're here you're trying to lift

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I have no power there it sucks so bad

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maintain the space you created here and

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lift the knees breathing out lower as

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you breathe in let's do two more exhale

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lift

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doesn't have to be a big lift here you

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go just nice and low inhale at the

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bottom exhale draw the navel up lift the

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knees this time stay here notice that

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shake that heat that prana that starts

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to flow and we feel like okay from the

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crown of the head to the tip of the

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tailbone I'm alive and awake and I'm

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pressing up and out of my foundation

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cultivating all this energy in my Center

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gathering it up in my core to create a

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full body experience great slowly

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release curl the toes under take a seat

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back and rest whoo shake it off

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maybe massage the wrist rotate one way

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in the knee other and then we'll return

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to all fours so that same integration of

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the center of the core energy is now

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what we're going to bring our awareness

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to in downward facing dog so we'll come

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back to all fours when you're ready send

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the hips up high nice and long in the

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side body now same thing that you did on

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all fours press away from your yoga mat

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so you can bend the knees and literally

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look forward press away bend the knees

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as generously as you need to here and

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then engage the belly draw the navel up

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towards the spine

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great from here we'll lift the right leg

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up high

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see if you can notice your lower belly

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kind of growing soft here and see if you

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can hug the lower ribs in engage the

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belly just like you did in hovering

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table great from here bend the right

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knee squeeze it in we're back to that

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hovering table here as you hover

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cultivate all this energy in the core

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from here send it back three-legged dog

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now rather than thinking about stepping

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your right foot up and into your lunge

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think about moving your center of

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gravity up towards the front edge of

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your mat draw a big line all the way up

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and over with your Center so my Center

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is moving in my leg is just following

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following following and then I'll step

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it up in it I'm on the ball of my back

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foot I this is as far as I ate Rhian

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made it maybe you made it this far maybe

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you made it this far just notice how far

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you made it

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and the lower the back knee and come up

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off the wrist for a second so you might

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seem you might be like well I already

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knew that connect my Center but it's

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that practice it's like slowing it down

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and actually thinking about what's

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moving here am I trying to just

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taskmaster bring my right foot up or can

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I lead with my Center I guess what I'm

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trying to say can i cultivate this

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energy in the belly so that I'm actually

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taking my center forward and the leg

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just comes to follow let's try on the

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other side Platt home step the right

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toes back lift the hips downward-facing

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dog go through your checklist foundation

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that action of drawing the shoulders

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away from the ears pressing away from

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the earth and when you're ready lift the

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leg up high bring your awareness

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cultivate energy to your Center this

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radiating ball of light right here

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enable to spine or maybe by the solar

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plexus just above then squeeze the left

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knee up and in hover here remember that

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hovering cat cat whoo-hoo

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awakening full body then take it all the

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way back up

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then here we go we're going to imagine

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taking our center of gravity all the way

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forward think up and over Center is

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moving forward Center first leg just

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comes to follow and then I'll step it up

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great just notice where you made it

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today

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smile lower the back knee come off the

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wrist so really paying attention to the

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alignment kind of that action in

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alignment marriage so that you're

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creating a full body experience so that

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you're not just trying to sling one body

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part up to the front of your mat for the

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lunge but rather moving as one connected

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part right so rather than all these

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parts one moving part okay well plant

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the palms curl the toes under send it

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back one more time downward facing dog

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one thing that I helps I think really

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helps with this transition for me and

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this just overall integration of core to

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my limbs and moving is one moving

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breathing part is these downward dog to

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plank hurdles now these can be too

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right for a second these can be kind of

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tough if you're new to the practice

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because they're very strengthening they

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do rely on upper body bodybuilding but I

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love them because for that very same

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reason they're not just about building

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strengthening the arms there it's really

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about cultivating strength from the

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soles of your feet all the way through

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the awareness of the crown so this is

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how it goes

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we'll just do a couple and then you can

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practice on your own we'll come to

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downward facing dog

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go through your checklist find your

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breath press away from your yoga mat

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careful not to lock the elbows a little

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soft buoyancy here is helpful and soften

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in the knees speaking of buoyancy find a

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little bounce here come on to the toes

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and lift the hips up hot draw a line

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with your Center all the way up and over

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as if it were climbing or jumping over a

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hurdle soaring over a hurdle then you

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might have to widen your alignment here

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so you come to a nice plank breathe in

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then same thing draw a line with your

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Center so imagine if I had a big

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flashlight hanging from my navel here a

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little bell you would see it travel up

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and over don't worry about getting the

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heels down here worry about am i moving

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from my Center up and over great full

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body strengthener to plank then up and

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over back downward-facing dog

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engage navel to spine and back holy

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schmoly let's do one more navel draws in

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and up it's a plank and in an up draw

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line back up and over the hurdle

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downward facing dog

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great take a deep breath in deep breath

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out as you lower the knees and shake it

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off so that attention to detail on the

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action alignment that creating space in

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the downward-facing dog literally in the

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side body in the shoulders finding that

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inner spiral the thighs you can go check

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out the foundations of downward facing

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dog to go a little more in-depth there

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and then again just thinking about if

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you can move from your Center

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moving from your Center so the center's

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moving actually first and then the leg

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comes to follow your leg might not get

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all the way up when you're moving from

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your Center so you need to be where your

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body is at today you need to be with

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your body and be on your own team and if

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that's the case and it only comes to

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here and you're moving with your Center

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take your hand

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gracefully step the foot up yeah cool so

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together we're working on transitions

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we'll do more yoga tips more transitions

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as the weeks grow long free vidi yoga

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videos every Wednesday I love it when

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people ask questions I love that we're

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having a conversation you know I always

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say that you know this channel is what

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it is because of the conversation that

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we're having makes it special makes it

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different and it really inspires me and

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hopefully inspires you to actually keep

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returning to your mat to have an actual

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experience and instead of this whole you

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know walk so awesome work everyone

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thanks for the questions thanks for the

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conversation I'll see you next week

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take good care namaste