WEBVTT

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- What's up, everyone?

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Welcome to Yoga With Adriene,
I'm Adriene and today on the

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Foundations of Yoga Series

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we have Camel Pose 
or Ustrasana.

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This is an amazing back
bend, I love this pose

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but I think it's really
important to know

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the foundations of it so you
feel awesome and supported

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going in and out of it,

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and so you can grow your
back bending practice.

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So, hop into something
comfy, grab a blanket

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or a towel if you have one.
If you have two blocks great

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but you don't need them,
you don't need anything,

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just our bodies and an open mind

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and a strong breath, alright?

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Let's get started.

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(light upbeat guitar music)

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Alright my friends,
let's begin on all fours.

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We're gonna start 
with a little Cat-Cow

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because I would be 
a shitty yoga teacher

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if I just took you 
right into Camel

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Because Camel is a back bend

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and we need to make sure
that we're prepared for that

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in our body before we work
the foundations of Ustrasana.

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So, come on all fours.

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Take the wrists 
underneath the shoulders

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and the knees 
underneath the hips,

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and when you're ready,
start to come into your body

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moving with the breath.
Inhale as you drop the belly.

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Open the chest forward, 
maybe look up,

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and then exhale. 
Really press into your feet,

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press into your palms,
'round through the spine,

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chin to chest.

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Inhale, drop the belly.

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Open the chest, look up,

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and exhale, rounding 
through the spine,

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navel draws up, 
tailbone lengthens down,

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press into all ten toes,
or all of your toes.

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Couple more times, inhale.

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(inhales)

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And exhale.

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(exhales)

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One more time.

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(inhales)

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Warming up through the spine.

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(exhales)

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Awesome. Heart to Earth pose.

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Take the elbows down 
where the hands are

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and, actually I'm gonna 
walk my elbows out

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but you can walk your knees out.

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I just want to stay on my mat.

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And, we're gonna 
come to basically

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a half Downward Dog here,

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a little puppy posture
here to open up the chest,

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open up the shoulders.

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Find length in 
the lower back, so...

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allow your pelvis to rock
towards the sky.

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Pressing at the 
tops of the feet, inhale.

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(Inhales)

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Sweet, then draw the navel in.

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This is a great thing to
practice too, for Camel.

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Connect to your core, draw
the navel in from you center.

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Engage the low belly 
and slowly slide

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all the way through 
onto the belly.

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(exhales)

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Great. Sphinx Pose.

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So, press into the 
tops of your toes.

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Elbows are right 
underneath the shoulders.

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Press into your palm through
down through your index finger

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and inhale. Open the chest.

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Inhale in again.

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Find a broadness through
the upper back body.

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So, engage the muscles there,

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find a little broadness 
of the back body

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and then exhale. Open the heart.

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(exhales)

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Great. Now practice engaging
the belly here in Sphinx.

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So, even if it's 
just an exploration,

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you don't have to do
anything one way or the other

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but, just draw the 
navel in a little bit

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Maybe lift the lower belly
in and up, Uddiyana Bandha.

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(exhales)

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Awesome, and then release.

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Forehead comes to the mat.

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(inhales)

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We're gonna interlace the
fingertips behind the tail.

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You can keep the 
heels hip-width apart

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and when you're ready, press
into your pubic bone firmly.

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Press into the tops of the feet.

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Try to root down 
through your pinky toe.

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Pull the knuckles away

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towards your heels 
and when you're ready

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press into your foundation
to slowly lift the heart up.

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Now, press into the pubic bone,

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press into the tops of the feet

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but resist this clenching 
of the buttocks.

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try to keep the buttocks soft
here, Also great for Camel.

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Big breathes. Keep the chin
tucking into the chest here.

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(inhales)

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So, chin tucking in.
Big, big big breathes.

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(inhales)

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Shalabhasana variation. Locust.

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Open the chest, 
one more breathe.

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(inhales)

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And then exhale, 
release everything.

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Press into the palms.

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Come back to all fours.

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Awesome. Knees are 
gonna come together

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arch to arch in the feet.
We send the heels back.

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We roll up through the spine.

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(inhales)

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And head over heart, 
heart over pelvis.

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Hero Pose, Virasana. 
Sit up nice and tall,

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inhale in. Open the chest.

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(inhales)

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And exhale, dropping 
the shoulders down

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away from the ears. 
Lots of space.

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(exhales)

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Awesome.

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Okay, so Camel Pose.

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A back bend. One of those
really wonderful back bends

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that, if you take your time
with, it can be the most

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amazing thing in the world.

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And, I find that if you rush it,

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It can be something that can be

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can be quite painful 
and also perhaps

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be, you know, prone to
injury, so this is a good one

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to have a foundations for.

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So, if you have a blanket
you can grab it now,

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if not, you don't need it.

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It just adds a little 
bit of extra cushion

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...for the pushin'.

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Just kidding, 
there's no pushing here,

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for the knees and the legs.

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So, we'll come up onto 
the blanket if you have it,

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just to kind of alleviate
some of that pressure.

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And if you have it, just
go ahead and let the ankles

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stay on the blanket
and the toes spill off.

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And, whether you 
have a blanket or not,

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Everyone come to all fours

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and we're gonna bring the knees

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right underneath the hip points

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and then just imagine 
kind of squeezing

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the inner thighs together.

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In fact, if you have 
a block handy

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you can bring that block
to the inner thighs

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and just kind of feel
what it would be like

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to squeeze the 
inner thighs together

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which creates this 
kind of scissor effect,

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this lift up through 
the pelvic floor.

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Alright.

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Alright, alright, alright.

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Okay, here we go.

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So, I'm already working
with my energetic body

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I'm pressing into my toes

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and lifting up 
from the pelvic floor.

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I'm engaging my inner thighs
without tightening my butt.

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(giggles)

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And then, nice and 
slow I'm gonna bring

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the hands to the waistline
and come all the way up.

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And, I'm gonna try 
to find that here.

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Lifting up, up, up.

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Pressing.

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(inhales)

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(exhales)

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And then I'm gonna 
loop the shoulders

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try to visualize what's
happening in the upper back body

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as you loop the shoulders and
allow those shoulder blades

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to really ground 
down the back body.

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Think upward current of
energy through the front body,

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ground into the back body,
particularly the tailbone.

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Lengthening down towards
the core of the earth.

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Okay. So now were
starting to find that, uh

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action of hugging the muscle
to the bone for support.

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I have my bones stacked right.

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And I'm ready, 
so I'm gonna bring my hands

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to the waistline and the thumbs
right to the sacrum here, so

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that boney plate, 
right about here

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there are other variations
which we're gonna explore

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but for starters let's just
bring the thumbs right there

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and I'm gonna 
actually use the thumbs

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to remind myself: 
upward current,

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upward lift through 
the front body

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and then lengthen 
down with the tailbone.

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So I'm not clinching or tucking

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but I'm actually thinking 
about grounding,

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lengthening down 
to the core of the earth

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rather than tucking into itself.

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'Kay, take what works for
you, leave what doesn't.

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Sometimes a certain cue will
really work for someone else

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and then it won't work for
another person but vice versa.

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So, just trying to 
offer as much as I can

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in the Foundations of Yoga

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for as many people 
watching, practicing.

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Kewl. Alright.

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Then we move the mic a little.

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And we play with that lift
from the pelvic floor.

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Begin to open the chest.

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Again, that squeezing is
really important here.

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Often forgotten. So find that
engagement of the inner thighs

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as you draw energy 
up, up, up, up, up

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pressing down 
through the elbows,

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shoulder blades drawing
in together and down

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and then keep the 
neck super long here,

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lots of awareness in the
neck as we open the chest.

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Then press firmly into
the tops of the feet

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and think about 
taking your heart center

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up and over like a big rainbow
rather than straight back.

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So I'm wanting to re--

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I'm wanting to create
and then retain or

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keep the back lengthened.
What's the word I'm looking for?

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Don't know. But, wanting to 
keep this length in the spine,

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I'm not wanting to crunch.

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Especially in the lower
lumbars, so visualize...

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You know me, 
always being creative,

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your heart lifting up and over

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rather than going straight
back in space, okay?

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So here we go. Inhale, 
loop the shoulders,

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pull the elbows back, 
lift your heart.

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Focus on this foundation

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of squeezing the 
inner thighs together

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and lifting up through
that center channel,

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that plumb line, so that
the pelvis is lengthening,

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the tailbone is lengthening down

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and the pelvis is coming 
right underneath

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your core, your center.

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Keep the belly engaged, 
your core engaged

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as you begin to lean back,
hug the elbows together

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and then think about lifting
your chin towards the sky

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and drawing the 
shoulder blades down.

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You might just stay here

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(exhales)

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or you might be able to
continue that up and over effect

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(exhales)

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and reach down to 
grab your heels.

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Just start with the
fingertips on the heels

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and lifting up from 
the armpit chest.

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Inhale, then go up and over.

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Lengthen tailbone 
down towards the earth,

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down towards 
the backs of the knees.

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You want to keep the inner
thighs squeezing together here

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not splaying out and then

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maybe I come a little
further down, maybe not.

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Offering variations 
in a moment. Inhale.

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Carve a line with 
the nose to look up.

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If it feels right we might
release back all the way.

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(exhales)

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Again, lengthening tailbone down

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shifting the hips slightly
forward, lots of length here.

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To come out of the posture,

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bring one hand to 
the back then the other.

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Tucking the chin, 
tucking the chin

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and then slowly coming
back the way we came.

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So, tuck the chin, bring
the hands to the back,

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and roll it up.

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Then we'll take a break.

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Just coming back onto the heels

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and letting the blood restore.

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So come back to 
this upright position

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before you do Child's Pose.

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Deep breath in.

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(inhales)

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Deep breath out.

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(exhales)

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Deep breath in.

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(inhale)

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Baby Child's Pose.

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(relaxed moan)

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Alright, so let's try again.

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So a lot of the common things
is there's too much pressure

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on the knees, so that's
why the blankie's good.

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A lot of times we get a lot
of pain in the lower back

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because the knees are too wide.

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Or, we maybe we 
set ourselves up right

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but then when we start
to go into the posture

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the knees start to splay.

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It happens all the 
time in foundation.

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So that's why it's so
important to find that connect

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and then retain, 
remain connected.

00:10:57.216 --> 00:10:59.726
retain that connect, 
remain connected

00:11:00.627 --> 00:11:02.428
as you grow the posture, right?

00:11:02.428 --> 00:11:04.097
Just like...

00:11:04.097 --> 00:11:05.665
The foundation of a 
house or something.

00:11:05.665 --> 00:11:08.067
You want it to remain intact.

00:11:08.968 --> 00:11:12.038
So that you can be supportive.

00:11:12.038 --> 00:11:14.207
I'm in a weird mood. Okay.

00:11:15.542 --> 00:11:17.443
The other thing is that

00:11:18.745 --> 00:11:20.213
we wanna--

00:11:20.213 --> 00:11:23.550
ooh, very interesting.
Oh that's a roly poly.

00:11:23.550 --> 00:11:25.118
Baby roly poly.

00:11:25.118 --> 00:11:26.452
You're chill.

00:11:26.452 --> 00:11:28.655
Another thing 
is that we really want

00:11:28.655 --> 00:11:30.256
to bring the hands 
to the heels right?

00:11:30.256 --> 00:11:32.191
We wanna come into this awesome
shape that looks so cool

00:11:32.191 --> 00:11:34.827
and feels so awesome, but
maybe it doesn't feel awesome

00:11:34.827 --> 00:11:35.795
and we can't quite get there

00:11:35.795 --> 00:11:37.764
so the blocks 
are really helpful.

00:11:37.764 --> 00:11:39.999
You're gonna bring then to
the outer edges of your heels,

00:11:39.999 --> 00:11:41.834
bring them at the top,

00:11:43.236 --> 00:11:44.070
tip top...

00:11:46.239 --> 00:11:47.073
...level.

00:11:47.073 --> 00:11:48.374
(chuckles)

00:11:48.374 --> 00:11:52.278
And then, here we go. We squeeze
the inner thighs together,

00:11:52.278 --> 00:11:55.014
thumbs to the sacrum. Loop the
shoulders, find that length.

00:11:55.014 --> 00:11:57.116
Go through your checklist,
lengthen tailbone down,

00:11:57.116 --> 00:11:58.918
lift from the armpit chest.

00:11:58.918 --> 00:12:00.720
Inhale in, press into
the tops of the feet,

00:12:00.720 --> 00:12:03.690
lengthen tailbone down, think
up and over with your heart.

00:12:03.690 --> 00:12:06.459
So, up and over rather than
sending it straight back.

00:12:06.459 --> 00:12:08.127
Think up and over.

00:12:08.127 --> 00:12:10.763
And then, maybe instead
of coming to the heels,

00:12:10.763 --> 00:12:15.134
you can come to the block her
which is significantly higher.

00:12:15.134 --> 00:12:18.171
And we open. Stay engaged
through your core,

00:12:18.171 --> 00:12:19.138
breathing deep.

00:12:19.138 --> 00:12:20.373
(exhales)

00:12:20.373 --> 00:12:21.274
(inhales)

00:12:21.274 --> 00:12:22.375
So this is a great variation,

00:12:22.375 --> 00:12:24.143
you can still take the
head back if you like here.

00:12:24.143 --> 00:12:27.146
Breathing deep. Ooh, that's
not good for my shoulders.

00:12:27.146 --> 00:12:29.248
Breathing deep, deep, deep.

00:12:33.486 --> 00:12:34.387
To come out, tuck the chin

00:12:34.387 --> 00:12:37.690
bring the hands to the
waistlines, slowly roll up.

00:12:37.690 --> 00:12:41.327
Sending it back, coming to a
little Virasana variation here,

00:12:41.327 --> 00:12:42.295
breathing deep.

00:12:42.295 --> 00:12:44.564
(exhales)

00:12:44.564 --> 00:12:46.165
If you have a block, 
I didn't really like that

00:12:46.165 --> 00:12:48.267
block variation 
for my shoulders.

00:12:48.267 --> 00:12:49.602
Just, I think, anatomically.

00:12:49.602 --> 00:12:50.670
Another great thing 
for the block

00:12:50.670 --> 00:12:53.539
is to bring it 
between the ankles

00:12:53.539 --> 00:12:55.842
so that you can 
just kind of have

00:12:55.842 --> 00:12:58.011
a nice base for your 
feet to squeeze in.

00:12:58.011 --> 00:13:01.381
Let's do one more 
Ustrasana back bend.

00:13:01.381 --> 00:13:03.016
Pressing into the 
tops of your feet,

00:13:03.016 --> 00:13:04.417
lift your heart, 
head over heart,

00:13:04.417 --> 00:13:06.052
heart over pelvis. 
Take your time,

00:13:06.052 --> 00:13:07.790
especially if you're 
in public class

00:13:07.790 --> 00:13:09.422
don't let anybody rush you.

00:13:09.422 --> 00:13:11.591
It's your body, 
this is your temple,

00:13:11.591 --> 00:13:14.060
your vehicle so 
you gotta be mindful.

00:13:14.060 --> 00:13:17.430
Lengthen tailbone down, 
lift up through the front body.

00:13:17.430 --> 00:13:18.765
This time, another variation,

00:13:18.765 --> 00:13:21.334
I'm gonna take 
the fingertips behind,

00:13:21.334 --> 00:13:24.136
palms on the lower back.

00:13:25.104 --> 00:13:26.572
So, this is another variation.

00:13:26.572 --> 00:13:28.441
Inhale, loop the shoulders,

00:13:28.441 --> 00:13:30.476
pressing down 
through the thumbs,

00:13:30.476 --> 00:13:33.079
lengthen tailbone, engage belly.

00:13:33.079 --> 00:13:34.814
Just like we did in sphinx.

00:13:34.814 --> 00:13:36.182
And then when you're ready,

00:13:36.182 --> 00:13:37.984
think up and 
over with the heart.

00:13:37.984 --> 00:13:39.519
(exhales)

00:13:39.519 --> 00:13:40.353
And play.

00:13:40.353 --> 00:13:41.521
(inhales)

00:13:41.521 --> 00:13:43.389
(exhales)

00:13:43.389 --> 00:13:45.658
Keep the inner thighs engaged,

00:13:45.658 --> 00:13:48.027
if you have that block there
you can squeeze your block.

00:13:48.027 --> 00:13:49.962
Inhale, open the chest.

00:13:50.797 --> 00:13:52.865
And then maybe we reach back

00:13:52.865 --> 00:13:54.333
Grab the heels.

00:13:54.333 --> 00:13:55.168
Maybe not.

00:13:56.269 --> 00:13:59.539
And then we use our 
breath to really evolve here,

00:13:59.539 --> 00:14:03.643
evolve the shape. 
Go on a little journey.

00:14:03.643 --> 00:14:06.479
(exhales)

00:14:06.479 --> 00:14:08.581
(inhales)

00:14:08.581 --> 00:14:09.949
(exhales)

00:14:09.949 --> 00:14:11.384
Let the breathe move you.

00:14:11.384 --> 00:14:12.719
(inhales)

00:14:12.719 --> 00:14:14.954
(exhales)

00:14:14.954 --> 00:14:16.723
And then we slowly tuck
the chin to the chest,

00:14:16.723 --> 00:14:18.624
bring one hand 
then the other back,

00:14:18.624 --> 00:14:21.227
slowly, slowly 
stacking the spine.

00:14:21.227 --> 00:14:23.396
Head over heart, 
heart over pelvis, smile.

00:14:23.396 --> 00:14:24.330
(inhales)

00:14:24.330 --> 00:14:27.433
Big breath in. 
Exhale all the way down.

00:14:27.433 --> 00:14:29.168
Palms come together. 
Awesome work.

00:14:29.168 --> 00:14:30.236
(exhales)

00:14:30.236 --> 00:14:31.237
Just notice.

00:14:32.489 --> 00:14:34.207
Great, then bring 
the knees together,

00:14:34.207 --> 00:14:36.409
take a deep breath in,

00:14:36.409 --> 00:14:39.112
and Child's Pose, yummy.

00:14:39.112 --> 00:14:41.280
(exhales)

00:14:42.749 --> 00:14:46.119
Rounding through the spine here.

00:14:46.119 --> 00:14:48.020
If it fells good to bring
the fingertips forward

00:14:48.020 --> 00:14:49.989
go ahead and do that.

00:14:49.989 --> 00:14:52.492
Find what feels good.
Take a deep breath in.

00:14:52.492 --> 00:14:54.994
(inhales)

00:14:54.994 --> 00:14:55.995
And a long breath out.

00:14:55.995 --> 00:14:58.131
(exhales)

00:14:58.131 --> 00:15:00.733
Tight. Press into 
the tops of the feet.

00:15:00.733 --> 00:15:03.035
Tuck the chin into the
chest, engage the belly

00:15:03.035 --> 00:15:05.271
and slowly roll it back up.

00:15:08.471 --> 00:15:09.572
Awesome work.

00:15:10.309 --> 00:15:12.478
Alright my friends, 
awesome work.

00:15:12.478 --> 00:15:14.980
I bow to you, namaste. 
I commend you for

00:15:14.980 --> 00:15:16.916
combing though the
Foundations of Yoga Series

00:15:16.916 --> 00:15:19.185
and going deeper, 
really taking the time

00:15:19.185 --> 00:15:20.987
to grow your practice. 
It's for free.

00:15:20.987 --> 00:15:22.989
You can do it in the
comfort of your own home.

00:15:22.989 --> 00:15:25.458
So go through that playlist,
check out other poses,

00:15:25.458 --> 00:15:27.260
learn things from the ground up.

00:15:27.260 --> 00:15:30.229
Maybe go back and relearn
things in your body, you know?

00:15:30.229 --> 00:15:32.899
Because we're always
changing, nothing's permanent.

00:15:32.899 --> 00:15:36.269
And be sure to let me know
how it goes down below.

00:15:36.269 --> 00:15:38.571
Your questions and comments
are always welcome.

00:15:38.571 --> 00:15:40.139
Share this video with a friend

00:15:40.139 --> 00:15:41.574
if you think they might enjoy it

00:15:41.574 --> 00:15:44.110
and subscribe to the
channel already, alright?

00:15:44.110 --> 00:15:46.265
Love you, take good care.

00:15:46.265 --> 00:15:47.606
See you next time.

00:15:47.606 --> 00:15:48.314
Namaste.

00:15:48.314 --> 00:15:51.484
(gentle guitar music)