WEBVTT

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Hello everyone, and 
welcome to Yoga With Adriene.

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I am Adriene, and 
today we are going to learn

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Baddha Konasana, 
it's a seated posture,

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or the Bound Angle 
Pose as they call it.

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Seated posture, that increases

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flexibility in the hips,
also in the groin.

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And then we're also 
going to take it down

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onto our backs and 
learn Supta Baddha Konasana,

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which is a reclined version,
which is super yummy.

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So, let's get started.

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(gentle acoustic music)

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Okay so, Baddha Konasana,

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if you ever took 
ballet when you were little

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then you're probably 
familiar with this pose.

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Okay, so we're gonna start

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by drawing the right heel in
followed by the left heel in,

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and just bring the 
soles of the feet together.

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And then same thing, 
if we wanna lift the hips

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we can on a blanket, 
or a block, or a bolster,

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or a pillow, or a book,
or a newspaper roll.

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Probably not very good.

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Bringing the soles 
of the feet together,

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I'm gonna take my 
thumbs to the arches of my feet

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and just give 
myself a little massage.

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Why not, we don't 
touch ourselves enough.

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In yoga.

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Okay, so just giving myself

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a little bit of 
stimulation in the feet,

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on the arches of the feet,

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opening my feet 
maybe like a book here.

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Coming into the breath,
of course.

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And then I'm gonna 
take my fingertips behind me

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and just lift my tail,
or lift my sit bones

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and bring my pelvis as 
close to my heels as I can.

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And then just making sure
that I feel comfortable here,

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if you feel any pain whatsoever,

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then maybe 
inching your toes forward,

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and we'll get closer to 
the heels on another day.

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So, just checking in with that.

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Softening the groin here, I'm
gonna interlace my fingertips,

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bring them around my toesies.

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And then same thing 
as we do in Sukhasana,

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just coming into the pose 
by rounding, chin to chest,

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breathing into the back,

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feeling the skin 
of the back stretch.

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Elbows go out 
left to right here.

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And then from here,

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from my foundation, 
that which is touching

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the earth or the floor,
I'll grow tall.

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Coming into 
this Bound Angle Pose

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or the butterfly, 
Butterfly Posture.

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Okay, but rather 
than thinking about

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pressing the knees down,

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think about drawing the 
tops of thighs out and down.

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So external rotation,
tops of the thighs

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instead of pressing 
the knees down.

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So, there's this sweet 
waterfall from the quads

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melting down, down, down.

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So, opening up your 
little lamb chops here.

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Okay, if I want a 
deeper stretch in the groin,

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I can take my middle finger
and index finger and thumb

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and I can interlace 
them around my big toe, okay?

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Then I'll bring my 
elbows left to right

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and find that nice, long line

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from the crown of the head
to the tip of the tailbone.

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I may even wanna draw my 
navel in towards my spine.

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Tops of the thighs 
actively drawing down,

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opening my feet 
up like a book here.

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I'll take a nice,
sweet inhale in,

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and then bend the elbows 
left to right, coming forward.

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But rather than allowing 
the spine to round now,

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I'm going to set my intentions
to keep a nice, flat back.

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Tops of thighs 
actively drawing down,

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inhale in, exhale, come forward.

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You may only come a little bit,
and we'll just breathe here.

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Again, softening the groin,
keeping the sit bones rooted.

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Okay, we can begin to pulse,
maybe, here,

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and then in time we'll be able

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to bring the belly 
closer to the heels.

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But I think it's 
important to stay connected

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to that Dunda or that staff,

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this nice long line 
from the crown of the head

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to the tip of the tailbone

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rather than forcing 
ourself into the pose.

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In general, if we ever feel

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like we're compromising
anything, the breath especially,

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it's always a good 
idea to ease, ease up.

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Okay, so here we are

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in Butterfly Posture,
or Bound Angle Pose.

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Five to 10 breaths, 
pulling the elbows left to right

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and coming forward 
if that feels yummy.

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We can keep the chin 
drawing into the chest

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to keep this nice line between

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the crown of the head 
and the tip of the tailbone.

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Okay, after about 
five to ten breaths here,

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then, ah, fly, you can release

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and go ahead and 
allow the spine to round.

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Tops of the 
thighs are still active

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as I draw my chin to my chest
and my nose towards my toes.

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Breathing.

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Drawing the navel in.

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Then when I feel satisfied here,

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I'll come back to 
that flat back position,

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extending through 
the crown of the head,

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drawing the shoulders 
away from the ears,

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and then tops of 
thighs draw out and down

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as I come back up to seated.

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Okay, I wanna do the 
same pose six months from now

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and see if my hips 
have opened up any more,

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'cause I'm gonna be 
practicing more regularly.

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So, you should do it too.

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Okay, now I wanna 
take it to the back.

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Okay, same pose,
Baddha Konasana,

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but we're gonna recline it,
Supta Baddha Konasana.

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So, we'll grab two blocks and
come to lie flat on our back.

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Or if you don't have blocks,

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just come to lie 
flat on your back, okay.

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Okie-doke, so 
Supta Baddha Konasana,

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we're gonna take it to a nice,
yummy variation

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or modification by 
coming flat onto our backs.

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And then why don't we go ahead

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and hug the knees into the chest

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just for a second here, wrapping
the arms around the shins,

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around the legs, 
curling the shoulders down.

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Just rock a little,
side to side.

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Give yourself a little massage

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on the lower 
back and the kidneys.

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You can even take 
the knees in a circle

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if that feels good, okay?

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And then we'll relax the 
shoulders and elbows down,

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and then I'll bring the 
soles of my feet to the earth,

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then I'll take my palms 
to the tops of the thighs

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and open the book,

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drawing the soles of 
the feet together, okay?

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So same thing, opening 
my little butterfly wings,

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bringing the soles 
of the feet together.

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(Adriene breathes 
deeply) Take a deep breath in.

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As you exhale, 
release the weight of the body

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completely and 
fully into the mat.

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So Supta Baddha Konasana,
reclined Baddha Konasana,

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is a restorative posture.

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So, we definitely wanna 
take the time to exhale.

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I just thought of 
"Waiting to Exhale."

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I have never made that joke
in yoga before, and I will.

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But not today.

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So, I'm going 
relax with the exhale,

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then see if I can 
maybe crawl my heels

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up towards my root 
maybe just a little bit more.

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Outer edges of the 
feet connected to the earth.

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Same thing, tops of the thighs

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are rotating out and 
melting down towards the mat,

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but this time I have 
gravity help me do the work.

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So, I can even take my palms,
bring them to the inner thighs

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and just rotating 
them out a little bit.

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Okay, now we can 
interlace the fingertips,

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bring them to rest on 
the belly, which is great,

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because then we can 
breathe into our hands here.

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(Adriene breathes deeply)

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Letting the belly 
rise on the inhale,

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look at that, and then exhale,
fall.

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I love bringing my 
palms to my belly sometimes

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when I wanna tap into my breath,

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because I can 
actually use it as a guideline,

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or a visual image of inhaling,

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allowing my belly 
to let my hands rise,

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and then on the exhale, 
(Adriene exhales sharply)

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allowing my belly 
to let the hands fall.

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Okay, couple other 
yummy variations here,

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I can interlace the fingertips,
bring them behind the head,

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extending the thumbs 
here to massage the neck.

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I like to call this 
Barton Springs posture here,

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letting the arms and 
the legs mirror each other,

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and really getting a nice,
little sweet backbend here.

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So, there's space 
between my lower back on the
mat.

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Opening the chest, opening
the hips, opening the groin.

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Another 
variation is cactus arms,

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or football goal post arms.

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I'm in Austin, Texas,
so anything,

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any time I can bring 
football into anything,

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people dig, okay?

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This isn't burnt orange,
but it's close enough.

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So, football 
goal post arms here.

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So, bending the elbows 
at kind of a right angle,

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and this is also great

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if you spend a lot 
of time at the computer.

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Opening the shoulders,
opening the chest.

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And then again, 
letting that exhale,

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(Adriene exhales sharply)

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really take all 
the tension away.

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Filling the belly 
with air on the inhale,

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and then on the exhale
releasing the weight of the body

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completely and 
fully into the mat.

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Feels super yummy.

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If, if by chance 
you happen to have

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two of these little blockies,

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there are a million variations

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for all of these Asanas, 
and especially for this one,

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but here's just 
one little suggestion

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is to take the one 
block lengthwise to the spine

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and put it underneath 
the shoulder blades here,

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and then this one,
the second block

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we can bring as a 
pillow for the head,

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just supporting 
the weight of the head.

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And then same thing you guys,

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drawing the soles 
of the feet together,

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opening the arches of the feet,

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tops of the thighs,
rotating out.

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So, rather than thinking
about pressing the knees down,

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I'm just letting 
my thighs open up,

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and then ahh, 
opening up the shoulders.

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You can go cactus arms.

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Ooh, Hallelujah!

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You can just go open palms,

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interlacing the fingertips,
whatever feels good for you.

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Then close the 
eyes and relax here.

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(Adriene breathes deeply)

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Supta Baddha Konasana,
super yummy.

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Okay, so that was 
another basic posture,

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Baddha Konasana, 
or Bound Angle Pose,

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and then we also 
took it on our backs,

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Supta Baddha Konasana, or 
Reclined Bound Angle Pose.

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And you can enjoy 
that while you watch TV.

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Get off the sofa, 
improve that posture,

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open your hips, your groin,

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and do some butterfly 
while you watch television.

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I'm not judging you 
for watching television.

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I'm just saying 
you could do this pose

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while you watch 
it if you wanted to.

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Okay, thanks guys.

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If you have any 
questions or comments,

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or you wanna talk 
about how judgmental I am

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to people who watch TV,
I watch TV too,

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then please leave 
it in the comment box,

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and if you haven't already 
subscribed to the channel,

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please do, and visit Yoga
With Adriene for a lot more.

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Thanks you guys, namaste.

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(gentle acoustic music)