WEBVTT

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hello everyone and welcome to yoga with

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Adriene I am Adriene and it's Halloween

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y'all happy Halloween today we're going

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to learn bakasana which is the first arm

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balance that we've ever done in our

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foundations of yoga series so we're

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going to learn CRO together it's you

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know it's great for the arms but really

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it is a core strengthener and I think

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it's just a great opportunity to throw

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yourself off balance and have a little

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fun so hop on the mat and let's learn

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bakasana

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okay so to prepare for our crow pose

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today we're actually gonna start flat on

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our back so slowly take a second listen

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up the solo I take a second

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that's a Tommy Boy reference will you

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Tommy Boy fans okay hug your knees into

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your chest

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feel the lower back become flush with

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the mat can even take this opportunity

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to massage back a little bit crawl the

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shoulder blades in together and down I'm

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going to bring the two arches of the

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feet together and widen the knees great

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so I'm going to imagine myself we kind

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of know what the pose is supposed to

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look like so I'm going to flip it here

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and use the support of the earth so I'm

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going to lift my tailbone up towards the

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sky and as I do that my navel my lower

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belly becomes instantly engaged so for

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lack of better words my core my Center

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is engaging so scoop the tailbone draw

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the navel navel down aha find that

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sensation or begin to find that

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sensation know that you know this is

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this is a practice this is a journey so

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we can kind of approach it with that

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State of Mind that frame of mine and it

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kind of takes the edge off like the

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pressure

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okay so navels drawing down tailbone

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scooping up knees are wide I'm going to

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press my palms towards the ceiling as if

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I were pressing into the earth I'm going

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to keep space rather maintain space

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between my ears and shoulders and then

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I'm going to draw it in and all together

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and what I mean by that is I'm going to

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draw my knees up closer towards my

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elbows and the base of my hands closer

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towards my toes now wherever they meet

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which will be different for everyone

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here I'm going to squeeze so wherever

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they meet whether it's all the way up

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here or right at the elbows I'm just

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going to practice a little give-and-take

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between the arms and the legs hard work

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here so I'm squeezing the legs in

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towards the arms and I'm pressing the

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arms out towards the legs let's have a

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little bit of friction here my core is

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engaged tailbone scooping up

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last part here I'm going to point the

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toes breathe

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neck is nice and long and then I'll

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gently release rotate the wrist one way

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then the other and then cross the ankles

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grab the outer edges of the feet can do

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a little full-body smile here rock a

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little side to side and then we're going

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to rock it up flip our burgers and

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practice crow okay so if you have a yoga

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block grab it now and if you don't have

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a yoga block you might consider using a

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book which we say all the time and so

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I'm actually going to use the book today

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to prove to you that it is just as great

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so this is a nice little way to get into

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the posture but it's not necessary if

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you don't have a book or a block then we

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can still build the pose right now I'm

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going to use it as a little bit of a

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perch here so I'm going to bring my toes

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onto the block or the book and I'm using

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my fingertips to stabilize here then I'm

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going to recreate the shape I did on my

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back bring the inner arches of the feet

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together widen the knees breathe and

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then I'm going to plant my palms really

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spreading the fingertips finding that

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integrity here is I draw the shoulders

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away from the ears and draw the navel up

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towards the spine

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okay so there's going to be a couple

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different stages to this posture and

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we're going to approach them all with

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just a fun-loving attitude and no toxic

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thoughts okay again remember we don't

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come to the mat to do yoga but to

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practice to have an experience so I'm

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going to draw my navel up towards my

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spine and I'm going to walk a little bit

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pour it on my perch and then keeping the

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neck nice and long I'm just going to see

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where the knees meet okay so I'm not

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lifting the toes up or anything I'm just

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seeing where they meet I'm finding

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integrity here soft bend in the elbows

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most important thing is I'm going to

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keep this extension in the neck and send

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my gaze forward take a deep breath in

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here and then exhale come back onto your

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perch relax you can tent the palms here

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come on to the fingertips take a deep

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breath in and then exhale here we go

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again planting the palms

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so shoulder-width apart here lots of

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space between each finger the integrity

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here and the palms is so important

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because I'm not collapsing into my bones

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but like we've been doing in a lot of

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the foundations of yoga that are on on

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the ground anyway we're finding that

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upward current of energy that that hasta

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bandha as we call it here yoga and

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drawing the navel up towards the spine

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keeping the neck nice and long this time

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maybe I find that my knees can come a

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little bit higher up on the arms maybe

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up towards the armpit chest area the

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neck is nice and long guys I can't

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stress how important it is to keep your

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gaze forward because otherwise you might

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do a little somersault forward and if

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that happens no worries shake it off now

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this time we breathe and we might lift

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one toe up and then exhale release and

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then the other toe just experiment and

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then exhale release take your s even

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check in with the wrists the opposite

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direction if you need to if you're still

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building strength and that upward

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current and let's try again breathing

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finding that integrity as we draw the

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navel up walking we're crawling the

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knees up towards the armpit chest

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keeping that nice hollow upper back

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navel draws up as I look forward and

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this time maybe we lift both toza

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breathe and then exhale release maybe

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you got up maybe you didn't let's see if

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we can remove the perch and just

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experiment without it or if you don't

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have the perch and then we'll join you

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it is kind of nice because it gives you

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that little extra space let's just see

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okay coming into our squat knees nice

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and wide spreading the palms and just

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play here we go finding what feels good

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okay so don't hold your breath like me

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make sure that when you're kind of

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playing with that suspension there that

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you're not suspending your breath okay

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we want to keep the breath flowing we're

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going to take a quick break here by

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coming to downward facing dog

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and then just practicing a couple

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hurdles in between drawing the navel up

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towards the spine I like to do this as a

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crow prep because it keeps this

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integrity in my Center in my core while

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I also spread the shoulder blades left

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to right so I send it back and forward

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drawing a navel up

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I'm never sinking into my bones here but

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always keeping that pressing up and out

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of the palms activity going one more

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time

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we'll come back to the knees take a

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second if you're new to the practice or

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your wrists are screaming at you right

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now that's okay in time we'll build

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strength or maybe you've overworked your

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wrists in another workout already this

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week so make sure anytime you need to do

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a couple circles or just check in with

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the wrists that you do okay and let's

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give it one more time together and then

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again remember it's a practice it's fun

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to check in with it each day and I think

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you'll be really surprised how fast it

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evolves and changes and grows and

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informs you so here we go either on your

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perch or starting in a squat spread the

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palms wide press up and out first

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remember that sensation we just had in

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our hurdles so I'm drawing the navel up

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and from there I'll head on in

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okay so that was bakasana our first arm

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balance in the foundation series full

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body strengthener I feel like even more

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than just spouting off kind of the

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anatomical and physical benefits of this

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posture I want to say that it's an

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opportunity to again throw yourself off

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balance and have a little fun it is nice

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to you know know where to put our bones

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but just trust yourself have a little

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fun work with integrity don't forget

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about your Center and this line from the

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crown of the head to the tip of the

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tailbone but maybe on this Halloween we

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can all approach something that's a

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little scary

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with a little light heartedness and a

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little fun lovin attitude wrong so

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that's all I got to say about that have

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a happy and safe Halloween my friends

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and I'll see you next time leave

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questions or comments below make sure

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you subscribe to the channel if you

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haven't already join us on Facebook and

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on Twitter and I will see you next time

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you

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you