WEBVTT

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what's up everyone welcome to yoga with

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Adriene I'm Adriene and its day today's

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we made a little grounding yoga practice

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for you these are my five favorite poses

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to do when I'm feeling like my

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overactive crazy mind is getting the

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best of me these are my five favorite

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yoga poses to bust out to connect to the

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earth and to ground and stabilize my Chi

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or my energy and of course to find what

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feels good so hop on the mat and let's

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begin

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okay so the first pose that we are going

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to do today is sukhasan on the easy pose

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or the pose of the ease so what we do is

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we sit down on the earth and today would

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be a good day to maybe just sit right on

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the earth if you need to sit up on a

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blanket or a block please do that

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otherwise we'll just kind of plug in

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feel the bony bones of your bum say that

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five times fast connect to the earth and

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just just find what feels good here

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maybe give yourself a little bit of

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space so draw the ankles out of it and

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then we'll just allow the hands to rest

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gently on the tops of the thighs or the

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knees and for today we're going to go

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ahead and go palms face down then take a

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moment here to breathe in deep loop the

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shoulders forward up and back and then

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glide them on your exhale down the back

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body then sit up nice and tall and you

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can take your eyes off the video here

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for a moment closing the eyelids and

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just gently maybe rocking a little front

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to back so depending on how much cushion

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you have down there no toxic thoughts

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just notice the sensations on the sit

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bones there and then eventually see if

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you can come to a place of stillness

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where perhaps we align the head over the

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heart and the heart right over the ball

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of the pelvis now notice what is maybe

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happen to your shoulders as we were

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rocking front to back and if you need to

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repeat that move of lifting the

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shoulders forward up and back as you

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inhale and then using the exhale to

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Clyde them down the back body really

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tagging a little bit of way

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in the elbows now for most of us we're

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already wanting to move on to the next

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thing or stop the video or see how much

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longer we have of the video and I just

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invite you here in our grounding

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practice to close your eyes and let your

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breath move in and out of the body Hale

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inhaling and deeply and then extending

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the exhale just notice what's going on

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in the neck if you need to find a little

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movement here nodding the head yes or no

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or small circles but really feeling this

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heaviness in the lower body grounding

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down today with strong intentions to

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connect to the earth to connect to the

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big picture and allowing all the mind

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chatter and just the kind of busy bee

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energy of everyday life to just kind of

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quiet and slow down just for a couple

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more moments this is a practice and if

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this is difficult for you stick with it

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essentially the ultimate grounding

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practice for me and the ultimate Earth

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Day practice which is today is just

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about finding balance just remembering

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reminding myself that it's all about

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balance baby so just take this moment

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before we get up on our feet to ground

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down to calm down

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notice if you're clenching or tightening

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anywhere in one buttocks or the other

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maybe in the forehead or the jaw just a

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couple more breaths here practicing

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calming down grounding down

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also my friends now take one more deep

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breath in here and then we'll slowly bat

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the eyelashes open bring our focus our

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attention back to the video one more

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time we'll loop the shoulders forward up

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and back and then on an exhale glide the

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shoulder blades down the back body

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awesome alright so now we're going to

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transition into standing for a little

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Mountain Pose and volcano pose little

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combo so come up to standing and we will

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bring the feet together here and we have

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an awesome video on four part equals

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standing it's in the silent yoga series

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if you have extra time today you might

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go check this out because it's super

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yummy

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and kind of talks about a little

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awareness in the feet and building a

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strong base and this is really the base

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for all standing poses which we're going

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to do more of but also really important

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just in terms of connecting to the earth

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grounding down down down again we don't

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normally say calm up to people who need

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grounding right stability we say calm

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down so today is all about grounding

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connecting to the earth so just take a

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second to look down at your feet and you

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might hate your feet you might be want

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to school just like I can't look and

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just look down at your sweet feet and

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give them some love and some good energy

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and then if you can see what happens if

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you lift all ten toes up towards your

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face then root down through the big toes

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these big toe mounds then imagine a

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rubber band stretching over to press

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into the pinky toe mount so this is

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great foot rehab here really yummy for

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the feet and then eventually we'll

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release all the toes down you might slow

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it down and see if you can even put them

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down one at a time well yogi toe action

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and then make sure we're also sending

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awareness and energy to the back to the

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heels notice I'm not locking out my legs

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here already kind of cultivating this

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awareness up through my

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Roots um soft malleable energy through

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the legs so not locked

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then imagine drawing energy up from the

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arches of the feet we're taking it nice

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and slow today so if you're feeling a

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little like remember that this practice

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is all about kind of slowing down and

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grounding down really nice for the

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nervous system we'll repeat this loop of

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the shoulders forward up and back and

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we'll come into Mountain Pose this time

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go ahead and turn the palms toward the

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front and then just notice what's going

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on with the tailbone is it kind of

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dipping out here can we scoop it up and

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in and imagine the hip points may be

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getting a little upward lift and

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everyone lift your heart ground down

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through the feet

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tag a little weight through your

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fingertips and then if you're feeling

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frisky you might close your eyes and

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just notice where your Center is today

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if you're like willow are you grounding

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you're cultivating that energy up

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through the center channel find your

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breath soften in the places that might

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be holding or clenching allow the weight

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of the shoulder blades to glide down

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down down and on your next breath nice

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and slow we're going to spread the

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fingertips wide in celebration of life

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and celebration of the earth the mother

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and we're going to reach all the way up

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towards the sky pinkies stay dialed in

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tail bones stay scooping under and we

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lift the heart here volcano pose no need

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to be all clinched up here give yourself

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some space and then I'm sorry I just

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can't help myself right we have like the

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whole world in our hands here Kairi good

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she's got the whole standing up nice and

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tall press into your heels take a couple

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deep breaths here close your eyes or

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you're feeling adventurous

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big breaths y'all and on your next

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exhale we release back down

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Mountain Pose draw the palms together at

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the heart

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awesome all righty from your Mountain

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Pose my friend we're going to step the

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left foot back and the right foot

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forward

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preparing for warrior two the left toes

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turn in up towards the front left corner

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of your mat right toes go straight

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forward we remember that energy we had

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pressing into the feet lifting up up up

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in Mountain Pose and this time we're

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going to sink deep into that front leg

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coming into a nice warrior two front

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heel dissect the back arch maybe maybe

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you step it a little wider in time we

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work to get the underbelly of this thigh

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the hamstring here parallel to the earth

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but you know what if if we're not there

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yet today don't worry about that it can

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be you know it can be a little bit

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shorter as you prepare to go deeper and

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deeper with practice so the fingertips

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reach out we find this lift in the heart

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we find that scoop in the tailbone we

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charge the left inner thigh and we find

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our breath pressing through all four

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corners of the feet pull your pinkies

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back maybe lean back a little bit into

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it sink a little deeper if you feel

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comfortable and breathe in and out

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through the nose

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if you're feeling adventurous you might

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close your eyes otherwise you can take

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your gaze right out beyond the right

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fingertips spreading energy out through

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the fingertips lifting up through the

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armpit chest warrior two is a great root

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chakra pose so really connected to that

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root chakra and breathing all the way

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down to that root as you inhale in and

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then imagining the breath doing a little

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somersault down there and then coming

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all the way back up and out the nose a

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couple more breaths

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and slowly float the hands to the

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waistline turn the right toes in turn

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the left toes out inhale press into your

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foundation scoop the tailbone under

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stand up nice and tall and then exhale

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find warrior two on the other side take

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one more breath and then we use the

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exhale to float the palms back to the

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waistline turn the left toes in and

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catch our breath here

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so we're to go right into the next pose

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on this one because we're we're ready

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for it so we're gonna turn the right

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toes back out the left toes back in come

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back to your warrior two

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on the right side extended side angle

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also really great for root chakra we

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inhale in lift the heart exhale begin to

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tilt soften through the right elbow

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bring it to the top of the right thigh

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and then we're just going to do a little

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vinyasa with the left arm here so we

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inhale open towards the front of your

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mat open up into extended side angle and

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then exhale around we go inhale press

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into the outer edge of that back foot

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open and one more here we go inhale

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opening the shoulder opening the heart

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and exhale back down we go awesome

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coming back up through Center take it to

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the other side and we repeat use the

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video as a guide but move with your own

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breath your own rhythm here

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strong legs after about three come back

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to Center and again come to the

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superhero pose press into the feet lift

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your heart all right begin to walk the

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feet in now all the way so the arches of

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the feet are together take a deep breath

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in inhale come to that volcano pose

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exhale bend the knees just take a

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forward fold just for the back body here

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nothing fancy

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then roll it up again soft knees and

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this time as you roll up we're going to

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shift our way to the left foot and with

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a strong connection to our Center and

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all this awareness grounding down

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through the left foot I'm going to

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slowly peel the right knee up interlace

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the fingertips catch your right knee

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squeeze it up and in towards your heart

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loop the shoulders again like we've been

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doing on an exhale slide them down the

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back awesome you can rotate this right

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foot here if it feels good point and

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flex the feet notice I'm lifting up

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through the heart plugging down through

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the standing leg now if you're new to

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yoga you might just stay here working on

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balance once in a while maybe releasing

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the fingertips from the squeeze just so

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you can make sure that you're slowly but

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surely cultivating that strength and

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stability from the inside out so this is

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a great place to practice otherwise of

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course we're going to move into our tree

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pose here press into that standing leg

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inhale in hold onto your hats your

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foundation then slide that right hand

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all the way down to the right ankle

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think up and over squeeze hug the left

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inner thigh in and we either come to

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maybe this asana shape here top the

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thigh rolling down as we press left

00:15:38.680 --> 00:15:42.430
thigh into the right foot million-in-one

00:15:42.430 --> 00:15:44.260
other options right how many different

00:15:44.260 --> 00:15:46.449
kinds of trees have you

00:15:46.449 --> 00:15:48.850
in your life so maybe it's here maybe

00:15:48.850 --> 00:15:51.309
it's below the knee maybe it's with the

00:15:51.309 --> 00:15:54.429
big toe on the earth maybe use a wall or

00:15:54.429 --> 00:15:58.779
a chair here to practice tree pose now

00:15:58.779 --> 00:16:00.100
whether you're practicing this on earth

00:16:00.100 --> 00:16:02.559
day or not you know what is likes like

00:16:02.559 --> 00:16:05.619
the Queen and the king of inspiration

00:16:05.619 --> 00:16:09.279
for grounding for stability roots is

00:16:09.279 --> 00:16:12.220
this tree so just enjoy a little tree

00:16:12.220 --> 00:16:14.970
pose today a little playtime in this

00:16:14.970 --> 00:16:18.309
Brooks asana what you do with the hands

00:16:18.309 --> 00:16:21.730
is entirely up to you but I say do it

00:16:21.730 --> 00:16:23.850
with purpose with energy maybe it's here

00:16:23.850 --> 00:16:26.199
it's here maybe it's palms together at

00:16:26.199 --> 00:16:28.290
the heart

00:16:28.290 --> 00:16:30.309
remember that scooping of the tailbone

00:16:30.309 --> 00:16:32.439
in my friends and if you're feeling

00:16:32.439 --> 00:16:33.970
adventurous you might reach the arms up

00:16:33.970 --> 00:16:36.189
and if you're feeling super adventurous

00:16:36.189 --> 00:16:42.609
you might try closing the eyes whoa and

00:16:42.609 --> 00:16:45.160
if you fall no worries we'll catch you

00:16:45.160 --> 00:16:47.999
we come right back in

00:16:52.770 --> 00:16:55.450
now in your playtime remember to connect

00:16:55.450 --> 00:17:10.750
back to that breath and then again if

00:17:10.750 --> 00:17:12.760
you fall don't worry smile be in the

00:17:12.760 --> 00:17:14.589
moment nothing like a balancing pose to

00:17:14.589 --> 00:17:17.349
ground you in the present moment we're

00:17:17.349 --> 00:17:19.390
going to try to come back to this shape

00:17:19.390 --> 00:17:21.000
here of interlacing the fingertips

00:17:21.000 --> 00:17:23.709
squeezing the right knee up press into

00:17:23.709 --> 00:17:25.750
your standing leg lift your heart and

00:17:25.750 --> 00:17:28.270
then on an exhale with control if you

00:17:28.270 --> 00:17:30.490
can with grace we release back to that

00:17:30.490 --> 00:17:34.930
Mountain Pose awesome now I'm going to

00:17:34.930 --> 00:17:36.310
stop talking and we're going to do the

00:17:36.310 --> 00:17:38.020
same thing on the other side so you can

00:17:38.020 --> 00:17:39.970
use the visual to guide otherwise you're

00:17:39.970 --> 00:17:41.170
on your own we're going to do tree pose

00:17:41.170 --> 00:17:44.140
on the left side again use the video as

00:17:44.140 --> 00:17:45.040
a guide if you're new to the practice

00:17:45.040 --> 00:17:47.560
and try not to rush it my friends here

00:17:47.560 --> 00:17:49.770
we go

00:18:26.329 --> 00:18:37.609
deepen your breath connect that focus

00:18:46.459 --> 00:18:49.339
and make your way out of it with control

00:18:49.339 --> 00:18:58.619
with grace do your best and we'll meet

00:18:58.619 --> 00:19:01.849
back in Mountain Pose

00:19:04.969 --> 00:19:08.969
awesome work all right my friends so

00:19:08.969 --> 00:19:11.129
awesome work you can keep these five

00:19:11.129 --> 00:19:14.009
grounding poses in your yoga tool belt

00:19:14.009 --> 00:19:15.479
return to this video whenever you feel

00:19:15.479 --> 00:19:17.070
like you could use just a little

00:19:17.070 --> 00:19:19.979
grounding and a little love you know we

00:19:19.979 --> 00:19:22.289
made this video for Earth Day and one of

00:19:22.289 --> 00:19:25.259
the rules of yoga the principles of yoga

00:19:25.259 --> 00:19:28.769
is this idea of non-harming so we bring

00:19:28.769 --> 00:19:30.479
that principle or that idea to the mat

00:19:30.479 --> 00:19:32.940
of course non-harming of the body as we

00:19:32.940 --> 00:19:35.249
move through the asana non-harming of

00:19:35.249 --> 00:19:37.499
the spiritual self you know with our

00:19:37.499 --> 00:19:39.329
thoughts and the way we think and speak

00:19:39.329 --> 00:19:41.729
and you know it's our day so let's let's

00:19:41.729 --> 00:19:43.379
let's go ahead and take a second today

00:19:43.379 --> 00:19:45.329
to think about you know ways that we can

00:19:45.329 --> 00:19:49.289
either recommit or find a new way to

00:19:49.289 --> 00:19:53.579
practice non-harming to the earth to me

00:19:53.579 --> 00:19:55.559
that also falls under you know this

00:19:55.559 --> 00:19:57.779
whole idea of find what feels good so

00:19:57.779 --> 00:19:59.759
let's all do our part and put our best

00:19:59.759 --> 00:20:02.190
foot forward have an awesome day I'll

00:20:02.190 --> 00:20:04.440
see you next week Ryoga videos every

00:20:04.440 --> 00:20:06.089
Wednesday leave questions comments below

00:20:06.089 --> 00:20:07.709
or maybe some inspiration for Earth Day

00:20:07.709 --> 00:20:10.320
down below for myself and the others and

00:20:10.320 --> 00:20:11.909
I'll see you next time

00:20:11.909 --> 00:20:14.509
take good care