WEBVTT

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what's up everyone welcome to yoga with

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Adriene I am Adriene and today we're

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going to learn an awesome pose called

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knees chest and chin pose this posture

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is an amazing preparatory posture for

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chaturanga or chaturanga practice or if

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you're a beginner this is a wonderful

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pose to just kind of substitute so that

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you can build strength in the transition

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from downward facing dog all the way

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through upward facing dog great for the

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back body great for the core really

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great for the arms and legs too so let's

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hop on the mat and learn knees chest and

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chin are also called Ashtanga namaskara

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let's hop to it

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[Music]

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all righty so to begin we're going to

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come to all fours and I'm just going to

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kind of walk us through a couple

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different stages of this and so for

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starters we'll begin with the knees

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already on the mat I'm going to walk the

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knees in towards the midline and walk my

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wrists underneath my shoulders so I'm

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going to come to kind of a half plank

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here so I'll maybe lift the toes up and

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tuck the pelvis and again just take a

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second to find your alignment wrists

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underneath the shoulders pressing up and

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out of the palms if you feel like your

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shoulders are kind of coming up towards

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the ears here you can I say remind

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yourself to draw them away okay and then

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I'm going to go knees ok knees already

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on the ground then I'm going to think

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chest and chin so the next thing you to

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come down is the chest I'm going to hug

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my elbows into the side body they're

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going to want to splay out like a pushup

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keep them hugging into the side body as

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you lower chest down now as I slowly

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lower chest down I'm going to rock my

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pelvis so that I can keep my hips

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reaching up towards the sky as I lower

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chest to the mat hips stay up just chest

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comes down chest and then shin release

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to the earth great take a deep breath in

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here lower the legs and then inhale baby

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Cobra why not and exhale we release curl

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the toes under come back to all fours

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and let's try that again so again we're

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going knees chest chin SUNY's are going

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to already going to be on the ground to

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start got excited there I'm going to hug

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the elbows into the side body inhale in

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exhale I slowly lower chest down to the

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ground as I do that I let my hips Rock

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up towards the sky knees chest I look

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forward and then slowly release chin now

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this time stay here and rather than just

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collapsing all your weight into the mat

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you'll keep elbows hugging in back buddy

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alive navel drawing in towards the spine

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kind of awkward here in terms of online

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yoga video but still yummy posture

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inhale in and then exhale releasing

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everything belly comes to the mat

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in inhale baby Cobra exhale release

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awesome curl the toes under and we come

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back to all fours

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sweet okay take a second to roll the

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wrist if you need to and then we're

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going to practice this from downward

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facing dog which is typically where

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you'll kind of move into it if you're

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doing a flow class or most hatha yoga

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classes I guess never know okay so

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taking a second to check in with the

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body and downward facing dog

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pedal the feet for a second if that

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feels good then I'll take a nice deep

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breath in on my exhale I come up onto my

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tippy tip toes I shift forward and lower

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the knees now here we pick up with what

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we did before hugging the elbows into

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the side body I slowly lower chest to

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the earth hitpoints rock up towards the

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sky chin releases stop here one breath

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cycle in and out and I slowly press into

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the palms slide the legs out awkward

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sound and my feet on the mat just going

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here and then inhale lift up baby Cobra

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exhale release curl the toes under press

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back up to all fours and let's try that

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again

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sit bones up towards the sky down dog

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alright ready to try it again deep

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breath in inhale exhale we shift forward

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lower the knees first hug the elbows

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into the side body knees chest lowers

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down chin to earth take a deep breath in

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you know on your exhale sliding through

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Cobra gently release curl the toes under

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press it back up to all fours let's try

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one more time hip bones up towards the

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sky knees chest chin moving flowing with

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the breath and again making sure that

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when we release chest to the earth we're

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not dumping our weight just into the

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earth without any integrity but again

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staying alive through the back body and

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really through the whole body full body

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experience here we go inhale

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exhale shifting forward knees lower down

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elbows hug in chest hips up towards the

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sky ball is here knees chest chin on an

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exhale slide it through and exhale

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release great curl the toes under press

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back up to all fours and then we'll walk

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it back maybe taking a second to roll

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out the wrists take a deep breath in and

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then exhale let it go alrighty then so

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that was nice it's still a spin chair

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thing didn't I already then I'm gonna

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roll with it it's not cuz roll with this

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um okay that was knees chest and chin

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pose I think this is a great posture to

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practice even if you're already doing

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chaturanga I think this is a wonderful

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pose oh just having your tool belt so

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that if you're going hard and/or you

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know just to have that tool if you're

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listening to your body and you're tired

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so you're in a faster pace class you can

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sub with this posture or if you're a

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beginner you're new to yoga this is an

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amazing pose to work with integrity to

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give yourself the time and practice you

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need to get to chaturanga practice okay

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I feel like often we rush this process

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and we end up injuring the shoulders and

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just kind of being like sad you know

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like I can't do it I'm not strong enough

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but hopefully with this posture you'll

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realize that it's not just all about

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these guys but um it's about full-body

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experience so leave questions comments

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below let me know how it goes I love

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hearing from you guys and peace be the

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journey Cool Runnings

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[Music]

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[Music]

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you