1
00:00:00,290 --> 00:00:04,250
(upbeat music)

2
00:00:11,860 --> 00:00:13,830
- What's up everyone?
Welcome to Yoga With Adriene.

3
00:00:13,830 --> 00:00:17,371
I'm Adriene and
today we have yoga tips.

4
00:00:17,371 --> 00:00:21,160
These are tips to help
you grow your practice.

5
00:00:21,160 --> 00:00:24,720
So we're gonna integrate some
thoughts today on the spine,

6
00:00:24,720 --> 00:00:26,550
really considering this line

7
00:00:26,550 --> 00:00:29,180
from the crown of the head
to the tip of the tailbone.

8
00:00:29,180 --> 00:00:30,860
Something that we 
refer to in some of our

9
00:00:30,860 --> 00:00:35,020
Foundations of Yoga 
as the Dunda.

10
00:00:35,020 --> 00:00:37,905
The word Dunda is Sanskrit for

11
00:00:39,015 --> 00:00:41,270
rod (clicks tongue)
(chuckles)

12
00:00:41,270 --> 00:00:44,180
or staff or stick,

13
00:00:44,180 --> 00:00:49,350
which is why we perhaps
call the Stick Pose Dundasana,

14
00:00:49,350 --> 00:00:52,570
which we're actually
gonna do today. So teaser.

15
00:00:52,570 --> 00:00:53,280
So to begin,

16
00:00:53,280 --> 00:00:55,620
we're just gonna jump right
in today and just kind of like

17
00:00:55,620 --> 00:00:58,872
workshop this together a
little bit via the internet.

18
00:00:58,872 --> 00:01:00,840
I love this, this why
I love these yoga tip videos.

19
00:01:00,840 --> 00:01:03,150
Okay, so find
a comfortable seat.

20
00:01:03,150 --> 00:01:06,420
If you can come to your
knees, then give that a try.

21
00:01:06,420 --> 00:01:10,960
If not, cross-legged or
maybe even this part in a chair.

22
00:01:10,960 --> 00:01:13,545
And just take a deep breath in.

23
00:01:13,545 --> 00:01:17,250
And close your eyes and
just visualize your spine,

24
00:01:17,250 --> 00:01:19,850
your Dunda, if you will.

25
00:01:22,146 --> 00:01:27,620
And you can like go as far as
you can or want with me on this.

26
00:01:27,620 --> 00:01:29,940
You can just kind of
like enjoy your breath.

27
00:01:29,940 --> 00:01:34,260
But maybe you might also 
take this moment to just

28
00:01:34,260 --> 00:01:38,246
give a little thanks and 
a little energy towards this

29
00:01:39,847 --> 00:01:43,710
part of the body 
that's so incredible

30
00:01:44,830 --> 00:01:47,070
and holds you
up literally, right?

31
00:01:49,432 --> 00:01:51,120
And if you have
monkey mind right now, again,

32
00:01:51,120 --> 00:01:52,980
tap into your breath
and you might just start,

33
00:01:52,980 --> 00:01:54,750
give yourself concrete,
you know,

34
00:01:54,750 --> 00:01:57,540
like start at the base of
the spine and then travel up,

35
00:01:57,540 --> 00:01:59,010
travel up, just seeing it.

36
00:01:59,010 --> 00:02:02,100
If you're into anatomy, you
might just kind of visualize

37
00:02:02,100 --> 00:02:04,830
it all the way up to the crown
of the head and if you're like,

38
00:02:04,830 --> 00:02:06,780
"Whoa, Adriene's starting
to get weird on me,"

39
00:02:06,780 --> 00:02:10,140
just breathe and
sit up nice and tall

40
00:02:10,140 --> 00:02:14,430
and acknowledge the spine.

41
00:02:21,909 --> 00:02:23,410
Then you can take
a couple seconds here

42
00:02:23,410 --> 00:02:25,540
to just kind of work out
any kinks in the neck.

43
00:02:25,540 --> 00:02:26,880
Might as well,
especially when we're talking

44
00:02:26,880 --> 00:02:28,600
about this Dunda too.

45
00:02:28,600 --> 00:02:32,350
Maybe draw circles with the
nose one way and then the other.

46
00:02:32,350 --> 00:02:34,926
Loop the shoulders
if that feels good.

47
00:02:36,182 --> 00:02:37,510
And while you're doing now,

48
00:02:37,510 --> 00:02:39,550
just talk a little bit about
this line from the crown of

49
00:02:39,550 --> 00:02:40,960
the head to the
tip of the tailbone.

50
00:02:40,960 --> 00:02:42,590
It's so important that we

51
00:02:42,590 --> 00:02:45,670
acknowledge that the neck is
an extension of the spine and

52
00:02:45,670 --> 00:02:48,640
for beginners this can
be kind of a "aha" moment.

53
00:02:48,640 --> 00:02:50,320
It seems so obvious but then

54
00:02:50,320 --> 00:02:53,470
you get into crazy poses
and not only do we forget about

55
00:02:53,470 --> 00:02:56,200
the neck but we forget about
how important the energetic

56
00:02:56,200 --> 00:02:59,230
body is and especially
in poses like Half Moon or

57
00:02:59,230 --> 00:03:02,300
Triangle which we're
going to also play with today.

58
00:03:02,300 --> 00:03:05,230
A couple moments more
of working out any kinks.

59
00:03:08,168 --> 00:03:10,090
And then bring your
head back to center.

60
00:03:12,157 --> 00:03:13,800
And draw your palms
together at your heart.

61
00:03:13,800 --> 00:03:16,300
And then really,
really like over exaggerate,

62
00:03:16,300 --> 00:03:18,966
lift your sternum
to your thumbs here.

63
00:03:18,966 --> 00:03:23,080
So we're kind of finding
this big lift in the upper body,

64
00:03:23,080 --> 00:03:24,870
the shoulders relax down.

65
00:03:26,749 --> 00:03:30,250
And then slide your fingertips
to your lower ribs and

66
00:03:30,250 --> 00:03:34,060
everyone scoop your tailbone
down towards the core of the

67
00:03:34,060 --> 00:03:37,090
earth and just hug your
lower ribs in just a hair.

68
00:03:38,756 --> 00:03:41,470
And then tuck your chin 
into your chest just slightly

69
00:03:42,544 --> 00:03:44,737
and lengthen through
the crown of the head.

70
00:03:45,797 --> 00:03:47,410
If you started on
your knees and you're like,

71
00:03:47,410 --> 00:03:49,290
"Girl, this is hurting me,"
then come to cross-legged.

72
00:03:49,290 --> 00:03:50,890
Always adjust
when you're feeling like

73
00:03:50,890 --> 00:03:53,529
the body's trying
to tell you something.

74
00:03:53,529 --> 00:03:55,510
So again, we'll just
talk through that again.

75
00:03:55,510 --> 00:03:58,090
We're coming from
this kind of lifted heart,

76
00:03:58,090 --> 00:04:00,670
this like exalted
shape in this spine,

77
00:04:00,670 --> 00:04:02,350
this crown of the
head's kind of going back,

78
00:04:02,350 --> 00:04:05,080
throat chakra's open,
lifting, lifting, lifting.

79
00:04:05,080 --> 00:04:07,300
Should have worn
tighter shirt for this.

80
00:04:07,300 --> 00:04:09,430
Hey-o!

81
00:04:09,430 --> 00:04:12,469
This is my first
hey-o in this space.

82
00:04:12,469 --> 00:04:16,830
Hilarious. Okay.
And then, let's try again.

83
00:04:16,830 --> 00:04:19,630
Tucking the pelvis.
Tailbone grows heavy.

84
00:04:20,686 --> 00:04:22,210
Fingertips kind of
come to the lower rib cage.

85
00:04:22,210 --> 00:04:22,840
I find that helps.

86
00:04:22,840 --> 00:04:26,640
And we just draw them in and

87
00:04:26,640 --> 00:04:28,860
tuck the chin slightly.

88
00:04:30,370 --> 00:04:31,990
Okay, and I should say too,

89
00:04:31,990 --> 00:04:35,950
depending on what
level of yoga you're at,

90
00:04:35,950 --> 00:04:37,150
I hate that, "level,"

91
00:04:37,150 --> 00:04:40,740
where you're at on
your journey on the mat.

92
00:04:40,740 --> 00:04:41,920
If you're not
feeling these things,

93
00:04:41,920 --> 00:04:44,380
just kind of stick with it
anyway and see what happens

94
00:04:44,380 --> 00:04:46,540
and chances are I'm sure
you'll get something out of

95
00:04:46,540 --> 00:04:48,160
the video that maybe I
didn't even know you would.

96
00:04:48,160 --> 00:04:50,568
So, on to the next.

97
00:04:50,568 --> 00:04:54,220
So if you didn't connect
to anything there, that's okay.

98
00:04:54,220 --> 00:04:57,810
But we're just kind of spreading
awareness through this Dunda,

99
00:04:57,810 --> 00:04:59,410
this staff or this stick,

100
00:04:59,410 --> 00:05:01,330
this line of the body
that literally holds us up.

101
00:05:01,330 --> 00:05:02,940
Come to all fours now.

102
00:05:02,940 --> 00:05:04,700
If you need a second to kind of

103
00:05:04,700 --> 00:05:07,570
roll the wrists or
stretch the legs, please do.

104
00:05:07,570 --> 00:05:09,880
You know, you know my mantra.

105
00:05:12,451 --> 00:05:15,450
And then we'll come
to a Tabletop Position.

106
00:05:15,450 --> 00:05:17,320
Now this, man,
this is like gold.

107
00:05:17,320 --> 00:05:21,900
Seems so simple,
but it's so important.

108
00:05:21,900 --> 00:05:22,600
A lot of times,

109
00:05:22,600 --> 00:05:24,100
and you're gonna have to
look at the video for this,

110
00:05:24,100 --> 00:05:27,330
this is what happens when
we come to Tabletop Position.

111
00:05:27,330 --> 00:05:28,540
The navel drops down,

112
00:05:28,540 --> 00:05:31,450
tailbone scoops up and people
are ready to go into Cat-Cow.

113
00:05:31,450 --> 00:05:34,418
We come to Tabletop Position
and we're either here or here.

114
00:05:35,366 --> 00:05:36,160
This is collapsed.

115
00:05:36,160 --> 00:05:38,770
My energetic body,
this is usually where we're at.

116
00:05:38,770 --> 00:05:40,920
I'm kind of
exaggerating but not really.

117
00:05:40,920 --> 00:05:45,310
The body is kind of holding
on or hugging into kind of old

118
00:05:45,310 --> 00:05:47,800
habits and so we're here
to kind of play with that.

119
00:05:47,800 --> 00:05:51,693
So I'm gonna spread the
palms super wide for starters.

120
00:05:51,693 --> 00:05:56,372
Then I'm gonna square knees,
ankles and toes off.

121
00:05:56,372 --> 00:05:57,490
Knees underneath
the hip points,

122
00:05:57,490 --> 00:05:59,770
wrists underneath
the shoulders.

123
00:05:59,770 --> 00:06:01,030
Then this hurts,

124
00:06:01,030 --> 00:06:03,800
this is like a lot of weight
here and my spine is just

125
00:06:03,800 --> 00:06:06,380
kind of like hovering
in an awkwardness.

126
00:06:06,380 --> 00:06:09,470
So I'm gonna draw my
navel up to the spine,

127
00:06:09,470 --> 00:06:11,110
finding length
in my lower back,

128
00:06:11,110 --> 00:06:13,450
then I'm gonna press
away from my yoga mat

129
00:06:13,450 --> 00:06:16,727
and broaden through
the upper back body.

130
00:06:16,727 --> 00:06:18,480
Then a lot of you have
heard me say this before,

131
00:06:18,480 --> 00:06:21,730
but imagine placing a
little beverage of your choice,

132
00:06:21,730 --> 00:06:23,290
I'll say,
on the back of the neck,

133
00:06:23,290 --> 00:06:24,880
so that we're remembering,

134
00:06:24,880 --> 00:06:27,470
oops, sorry,
if that was loud in my mic,

135
00:06:27,470 --> 00:06:29,737
to find extension here.

136
00:06:29,737 --> 00:06:31,090
Take a couple
breaths and play with this.

137
00:06:31,090 --> 00:06:33,850
See if you can create
a nice long line from

138
00:06:33,850 --> 00:06:36,280
the crown of the head
to the tip of the tailbone.

139
00:06:36,280 --> 00:06:38,080
All one piece.

140
00:06:39,519 --> 00:06:41,750
A couple of action points
that really helped me

141
00:06:41,750 --> 00:06:43,510
really drawing the 
shoulders away from the ears.

142
00:06:43,510 --> 00:06:45,460
This is great,
just kind of stabilizing,

143
00:06:45,460 --> 00:06:47,260
strengthening for the
shoulders and just kind of

144
00:06:47,260 --> 00:06:49,760
getting ready for
Downward Dog and growing that,

145
00:06:49,760 --> 00:06:54,653
practice into eventually
a comfy, juicy pose.

146
00:06:55,531 --> 00:06:57,040
Hugging the low ribs in just

147
00:06:57,040 --> 00:06:59,700
like we did with our
fingertips on the ribs.

148
00:06:59,700 --> 00:07:01,420
Really pressing
into my foundation.

149
00:07:01,420 --> 00:07:03,750
So engage in the
tops of the feet

150
00:07:03,750 --> 00:07:06,670
without necessarily like
creating tension or, you know,

151
00:07:06,670 --> 00:07:09,693
like a squeezing in the bum,
but just an engaging quality.

152
00:07:12,511 --> 00:07:14,370
And then take a break
with a little Cat-Cow,

153
00:07:14,370 --> 00:07:16,510
kind of lifting the tailbone,

154
00:07:16,510 --> 00:07:19,060
opening the heart forward.

155
00:07:19,060 --> 00:07:20,710
And exhale, rounding the spine,

156
00:07:20,710 --> 00:07:22,600
Just countering
this a little bit.

157
00:07:22,600 --> 00:07:24,100
And then inhale.

158
00:07:26,974 --> 00:07:28,030
And exhale.

159
00:07:28,030 --> 00:07:32,468
And then on your next inhale,
back to Tabletop Position.

160
00:07:32,468 --> 00:07:34,300
Cool, if you're really
strengthening in the wrist,

161
00:07:34,300 --> 00:07:36,010
really I'd like
for you to kind of go,

162
00:07:36,010 --> 00:07:37,390
this is kinda
like two for one here,

163
00:07:37,390 --> 00:07:39,550
but really go ahead and
press into your knuckles.

164
00:07:39,550 --> 00:07:42,010
So you're not kind of crashing
into the base of the wrist here,

165
00:07:42,010 --> 00:07:44,390
but clawing 
through the fingertips and

166
00:07:44,390 --> 00:07:46,890
pressing into all 
10 knuckles strong.

167
00:07:46,890 --> 00:07:50,230
Then we can play with
that and test our Dunda,

168
00:07:50,230 --> 00:07:51,550
or the line from the crown of

169
00:07:51,550 --> 00:07:54,450
the head to the tip of the
tailbone by lifting the knees.

170
00:07:54,450 --> 00:07:56,980
Now this seems like a
strengthening thing and it is,

171
00:07:56,980 --> 00:08:00,100
but we're really trying to
kind of test things out here,

172
00:08:00,100 --> 00:08:01,780
making sure the
neck is integrated.

173
00:08:01,780 --> 00:08:04,020
I'm drawing my navel up,

174
00:08:04,020 --> 00:08:05,410
lengthening through
the lower back body,

175
00:08:05,410 --> 00:08:06,430
lifting up through the heart.

176
00:08:06,430 --> 00:08:09,020
One more breath here,
we're shaking, we're hot.

177
00:08:09,020 --> 00:08:11,050
And then we release. 
Awesome.

178
00:08:11,050 --> 00:08:13,510
Go ahead and take a
break and roll the wrists.

179
00:08:15,038 --> 00:08:16,750
So this is an awesome practice

180
00:08:16,750 --> 00:08:19,930
and just awareness to
integrate into your life.

181
00:08:19,930 --> 00:08:21,550
If you want to
improve your posture,

182
00:08:21,550 --> 00:08:24,590
you know, people always say
yoga improves your posture.

183
00:08:24,590 --> 00:08:27,340
And then people always get
into yoga and they're like,

184
00:08:27,340 --> 00:08:28,240
"It's so true."

185
00:08:28,240 --> 00:08:31,600
And it's not that the
practicing of the poses is

186
00:08:31,600 --> 00:08:34,270
correcting your posture
magically in one instant,

187
00:08:34,270 --> 00:08:36,980
but it's that 
overall continual practice

188
00:08:36,980 --> 00:08:39,520
and awareness that 
of course bleeds, you know,

189
00:08:39,520 --> 00:08:43,310
off the mat and into
the everyday and boom,

190
00:08:43,310 --> 00:08:46,290
all of a sudden
you're sitting pretty.

191
00:08:46,290 --> 00:08:50,210
So let's practice now this idea

192
00:08:50,210 --> 00:08:53,030
of kind of maintaining energy
from the crown of the head to

193
00:08:53,030 --> 00:08:55,280
the tip of the tailbone
in a pose like Triangle.

194
00:08:55,280 --> 00:08:57,120
I think it's a great
pose to practice on it.

195
00:08:57,120 --> 00:08:58,520
So we're gonna
come to a nice low lunge.

196
00:08:58,520 --> 00:08:59,690
Take your time getting there

197
00:08:59,690 --> 00:09:02,450
with the right foot
forward and the left foot back.

198
00:09:05,404 --> 00:09:07,460
So there's never
any need to rush,

199
00:09:07,460 --> 00:09:09,830
especially when you're
just kind of working on your

200
00:09:09,830 --> 00:09:11,210
practice trying
to deepen it at home.

201
00:09:11,210 --> 00:09:12,290
So you might as well use this

202
00:09:12,290 --> 00:09:15,507
opportunity to 
stretch one way

203
00:09:15,507 --> 00:09:18,440
and then stretch the other.

204
00:09:18,440 --> 00:09:20,720
Then plant the feet mindfully,
stack your front knee over

205
00:09:20,720 --> 00:09:22,430
front ankle and then
whenever you're ready,

206
00:09:22,430 --> 00:09:24,770
no rush,
pivot on the back foot.

207
00:09:26,076 --> 00:09:27,800
And then we'll keep
that front knee stacked

208
00:09:27,800 --> 00:09:28,520
over the front ankle.

209
00:09:28,520 --> 00:09:31,520
Draw the right elbow to the
top of the right thigh and

210
00:09:31,520 --> 00:09:35,537
we begin to press into the
outer edge of the left foot.

211
00:09:35,537 --> 00:09:36,770
So Extended Side Angle,

212
00:09:36,770 --> 00:09:39,060
drawing energy up
through the arch.

213
00:09:39,060 --> 00:09:41,405
Really charging
through the left leg here.

214
00:09:41,405 --> 00:09:43,360
And then notice how
just naturally like,

215
00:09:43,360 --> 00:09:45,260
I'm kind of going in
a Quasimodo shape here,

216
00:09:45,260 --> 00:09:46,520
totally normal and then we get

217
00:09:46,520 --> 00:09:48,530
so tight because we're on
our phones and computers

218
00:09:48,530 --> 00:09:50,042
that then we try 
to come into this pose

219
00:09:50,042 --> 00:09:51,628
and it looks like this.

220
00:09:53,239 --> 00:09:56,460
So, the power of the Dunda,

221
00:09:56,460 --> 00:10:00,142
tailbone lengthens
towards the left heel.

222
00:10:00,142 --> 00:10:04,190
I energetically draw
energy up through my spine,

223
00:10:04,190 --> 00:10:05,980
that was redundant,

224
00:10:05,980 --> 00:10:08,300
and then awareness
through the crown of the head.

225
00:10:08,300 --> 00:10:10,940
It is hard work.
Remember the fingertips on the

226
00:10:10,940 --> 00:10:12,740
lower ribs as you
hug the low ribs in,

227
00:10:12,740 --> 00:10:14,120
engage the abdominal wall.

228
00:10:14,120 --> 00:10:16,340
Now we're talking.
Beautiful connectivity.

229
00:10:17,346 --> 00:10:19,580
Great, it is hard work.
Breathe, breathe, breathe.

230
00:10:19,580 --> 00:10:20,810
You can keep the left hand on

231
00:10:20,810 --> 00:10:22,040
the waistline
here as you practice.

232
00:10:22,040 --> 00:10:25,880
Notice if the
right ear's coming down.

233
00:10:25,880 --> 00:10:27,760
Don't get lazy.
Let's slowly begin to

234
00:10:27,760 --> 00:10:29,990
build this strength, this energy,

235
00:10:29,990 --> 00:10:31,700
up through the
crown of the head,

236
00:10:31,700 --> 00:10:33,150
and then you'll 
be able to kind of

237
00:10:33,150 --> 00:10:35,350
come here with
more ease with practice.

238
00:10:36,301 --> 00:10:38,480
Take a variation
here if you like.

239
00:10:38,480 --> 00:10:39,780
Breathe deep.

240
00:10:41,405 --> 00:10:42,560
And just see if you can

241
00:10:42,560 --> 00:10:44,180
find the equidistance
between the earlobes.

242
00:10:44,180 --> 00:10:46,420
So again, this tends
to happen a lot here.

243
00:10:46,420 --> 00:10:48,244
Find space.

244
00:10:48,244 --> 00:10:49,650
Draw the
shoulder blades together,

245
00:10:49,650 --> 00:10:51,110
lean back into it,

246
00:10:51,110 --> 00:10:52,420
and then if you're
feeling adventurous,

247
00:10:52,420 --> 00:10:54,980
straighten that front leg
and try a Triangle out here.

248
00:10:54,980 --> 00:10:56,330
Ooh.

249
00:10:57,376 --> 00:10:59,490
Resist the urge to
crash into your ankle,

250
00:10:59,490 --> 00:11:00,810
or even grip to the floor.

251
00:11:00,810 --> 00:11:03,460
See if you can take
a second to hold here,

252
00:11:03,460 --> 00:11:05,010
drawing your 
right shoulder underneath

253
00:11:05,010 --> 00:11:08,430
and just testing
out the power of that line.

254
00:11:08,430 --> 00:11:10,250
Crown of the head to
the tip of the tailbone.

255
00:11:11,320 --> 00:11:15,587
Awesome. Inhale in. Exhale,
bend your right knee, release.

256
00:11:15,587 --> 00:11:16,650
We're just gonna come all the

257
00:11:16,650 --> 00:11:19,770
way through center and
then take it to the other side.

258
00:11:19,770 --> 00:11:21,710
So drop your right knee,
come into a low lunge,

259
00:11:21,710 --> 00:11:23,820
stretch it out here first.

260
00:11:26,407 --> 00:11:28,590
Take a couple of
nice deep breaths.

261
00:11:31,793 --> 00:11:34,530
And then when you're ready,
pivot on the back foot.

262
00:11:34,530 --> 00:11:37,290
Strong foundation
in every posture,

263
00:11:37,290 --> 00:11:39,550
so take your time.

264
00:11:39,550 --> 00:11:41,850
Then we'll bring the top,
excuse me,

265
00:11:41,850 --> 00:11:43,940
the left elbow to the
top of the left thigh.

266
00:11:43,940 --> 00:11:46,320
And there's a tendency already
to kind of crash down into it.

267
00:11:46,320 --> 00:11:48,700
So begin to grow integrity.

268
00:11:48,700 --> 00:11:51,030
Tailbone reaches
towards the back heel.

269
00:11:52,916 --> 00:11:55,407
My, I have a big rib cage too,
wants a jut out like

270
00:11:55,407 --> 00:11:57,030
yeah, yoga,
which is good sometimes,

271
00:11:57,030 --> 00:12:00,550
but we're really working on
the Dunda today so fingertips

272
00:12:00,550 --> 00:12:04,265
gonna kind of
draw the low ribs in.

273
00:12:04,265 --> 00:12:06,000
And I'm gonna remember
when I was hovering in

274
00:12:06,000 --> 00:12:07,700
that Tabletop Position,

275
00:12:07,700 --> 00:12:12,900
kind of the work and the effort
it took to integrate everything.

276
00:12:12,900 --> 00:12:15,670
Really drawing the
navel in towards the spine.

277
00:12:15,670 --> 00:12:18,592
Crawling the shoulders
down away from the ears.

278
00:12:20,049 --> 00:12:21,240
Take a variation here,

279
00:12:21,240 --> 00:12:24,660
challenging yourself to
maintain this beautiful energy

280
00:12:24,660 --> 00:12:26,883
from the crown of the head
to the tip of the tailbone.

281
00:12:26,883 --> 00:12:27,780
Extended Side Angle,

282
00:12:27,780 --> 00:12:31,724
and then maybe you
might play with Triangle Pose.

283
00:12:37,043 --> 00:12:38,610
Everyone draw your
left shoulder under.

284
00:12:38,610 --> 00:12:39,720
Extend through
the crown of the head,

285
00:12:39,720 --> 00:12:41,280
lengthen through
the back of the neck.

286
00:12:41,280 --> 00:12:43,668
One more breath here.
You got it.

287
00:12:43,668 --> 00:12:46,160
And then exhale,
bend the left knee.

288
00:12:46,160 --> 00:12:48,530
Come back to your lunge.

289
00:12:48,530 --> 00:12:51,090
And take a
Child's Pose on all fours.

290
00:12:51,090 --> 00:12:53,064
Let me turn
back around this way.

291
00:12:54,698 --> 00:12:58,410
Couple of breaths
here to just restore.

292
00:13:03,599 --> 00:13:05,280
Stay here, I'm just
gonna mention to you

293
00:13:05,280 --> 00:13:07,950
that a couple of days ago,
somebody wrote something really

294
00:13:07,950 --> 00:13:11,480
beautiful in our Find What 
Feels Good Kula about how,

295
00:13:11,480 --> 00:13:13,590
oh, I did a video that once used

296
00:13:13,590 --> 00:13:16,110
to be really hard for me and
even though I've been working

297
00:13:16,110 --> 00:13:19,198
really hard and

298
00:13:19,198 --> 00:13:21,300
practicing
Yoga With Adriene for awhile,

299
00:13:21,300 --> 00:13:23,610
it was still,
it was actually harder

300
00:13:23,610 --> 00:13:24,720
and I think it's
because I know

301
00:13:24,720 --> 00:13:28,304
so much more about my body
or I was working so hard.

302
00:13:28,304 --> 00:13:29,850
I know how to like integrate.

303
00:13:29,850 --> 00:13:32,310
So even things like Warrior I

304
00:13:32,310 --> 00:13:34,290
that I used to
like blast through,

305
00:13:34,290 --> 00:13:37,500
now I really relish in 
and, you know,

306
00:13:37,500 --> 00:13:40,610
every muscle comes
along for the ride.

307
00:13:40,610 --> 00:13:41,990
So I think this sort of thing

308
00:13:41,990 --> 00:13:44,460
might be kind of
advanced for some people,

309
00:13:44,460 --> 00:13:47,400
the Dunda,
but really it's not.

310
00:13:47,400 --> 00:13:50,355
It's this kind of intrinsic
thing that we need to just

311
00:13:50,355 --> 00:13:55,350
connect to so that we can
stand up tall and sit up taller.

312
00:13:55,350 --> 00:13:57,308
You can go ahead
and sit up tall.

313
00:13:57,308 --> 00:14:01,097
Speaking of that, just come
to a nice comfortable seat.

314
00:14:01,097 --> 00:14:04,940
So that we can sit up tall and
stand up taller with more ease,

315
00:14:04,940 --> 00:14:07,034
with more connectivity,

316
00:14:07,034 --> 00:14:11,220
and ultimately so that
we can be more open, right?

317
00:14:11,220 --> 00:14:13,290
Lots of this going on. 
Me too.

318
00:14:13,290 --> 00:14:17,790
So, hopefully this yoga tip
video will help you kind of

319
00:14:17,790 --> 00:14:23,294
open your heart and just
tap into more yoga off your mat.

320
00:14:23,294 --> 00:14:25,470
Have an awesome day everyone,
leave questions, comments below.

321
00:14:25,470 --> 00:14:26,710
It's super important.

322
00:14:26,710 --> 00:14:30,150
I love the conversation and I'm
super glad to have it with you,

323
00:14:30,150 --> 00:14:32,580
I'm super grateful to have it
with you so that we're not just,

324
00:14:32,580 --> 00:14:34,770
you know,
doing the yoga robot thing,

325
00:14:34,770 --> 00:14:36,210
but we're actually talking and

326
00:14:36,210 --> 00:14:38,070
investigating and
staying curious about

327
00:14:38,070 --> 00:14:40,710
our minds, bodies, and hearts.

328
00:14:40,710 --> 00:14:43,671
For my heart to yours,
take good care.

329
00:14:43,671 --> 00:14:45,909
Namaste.

330
00:14:45,909 --> 00:14:50,274
(upbeat music)