WEBVTT

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- Hey everyone and 
welcome to Yoga With Adriene.

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I'm Adriene and today 
on the Foundations of Yoga

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we're learning Rabbit Pose or
Bunny Posture or Hare Pose.

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H-A-R-E. (laughs)

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This is a great near inversion.

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I love, love, love this posture

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because it reminds me 
that we need to practice

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and be attentive 
to this idea of calm

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and this practice of breathing

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in tight or 
uncomfortable situations.

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The Foundations of 
Yoga series is really great

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'cause it just 
gives us an opportunity

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to play with the postures, 
to break it down,

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to workshop, to explore and
hopefully have a little fun.

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So hop into something 
comfy and let's get started.

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(upbeat guitar music)

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Alrighty my friends, welcome.

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In the Foundations 
of Yoga series

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we don't just do the pose,

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but we very much 
embrace this idea of process

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and really put that into
play while learning the pose.

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You're rarely going to 
see us just jump right into,

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like today, Rabbit Posture,

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but rather we need 
to warm up the body

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to make sure 
that we're connected.

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Right away, think of 
the body as one moving part,

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rather than a bunch 
of disjointed parts.

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We're gonna maybe 
bring a little blanket

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or towel to pad the knees.

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We're gonna come to all fours

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and just start with some
gentle spinal flexion, Cat-Cow.

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Most everyone is 
familiar with this.

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See if you can slow it down

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and start to sync up 
with your breath right away.

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So as you inhale you 
press into your hands and feet

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and drop the belly, 
open the chest.

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Find length in the front body.

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And then as you exhale start
to round opposite direction,

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chin to chest, heart lifts up
between the shoulder blades.

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You're really pressing

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into the tops of your 
feet and all 10 fingers.

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Then again, inhale, drop 
the belly, open the chest.

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Gentle tug of the shoulders back

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so you create lots 
of length in the neck.

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And then exhale, 
start with the tail,

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rounding through chin to chest.

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Again, especially as we 
prepare for Rabbit Pose,

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press away from your 
yoga mat so you feel this lift

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in the upper back body, this
hollowing up through the chest.

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Alright, one more time, 
inhale to drop the belly.

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And exhale to really round,
draw the navel up this time.

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Press, press, press 
away from your foundation.

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Try to draw your nose 
towards your navel on this one.

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Awesome, then inhale,

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come back to a neutral 
position, neutral spine.

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You're just gonna 
bump the hips to the left

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and then turn and look 
past your right shoulder.

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Take a deep breath 
in and then exhale,

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press away from 
your hands and feet here.

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And then slowly come 
back to the neutral spine.

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Awesome work, and then 
bump the hips to the right.

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Turn and look past 
your left shoulder.

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Inhale in and then exhale
press away from your yoga mat.

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Beautiful, inhale, 
come back to neutral spine.

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Then exhale, you're 
gonna drop the elbows

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right where the hands were.

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I have my blocks 
right here so I'll use them.

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Nice and slow you're 
gonna walk the knees back

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and come into a 
heart-to-earth pose.

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We're really opening up

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through the 
shoulders and chest here.

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You're lifting up 
through the hip creases,

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feeling that stretch all the
way through the back body.

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If you have a block, 
it's nice to keep a block

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between the 
index finger and thumb

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so that your fingers aren't
coming in or splaying out,

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but staying nice and square.

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And then just lift your tail

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and since we're 
focusing on Rabbit Pose today,

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think of a little bunny's tail.

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I know this is silly as heck,

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but just give yourself a visual.

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Right at the coccyx you have
like a little bunny tail.

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Try to lift that part up 
towards the sky even more,

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creating more 
length and more space.

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Then breathe, send 
awareness with each inhale

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all the way to your tail.

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And then back up and out
through the nose or the mouth.

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Again, creating 
spaciousness here.

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Then connect to your core 
to come out of this shape.

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Draw the navel up and 
in, slowly rise back up.

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Walk the hands 
underneath the shoulders.

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Walk the knees 
underneath the hips.

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Cool.

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Now we're gonna take the 
right fingertips forward.

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Feel light in your left wrist,

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so don't crash 
into your left wrist.

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Lift your heart, 
feel a lightness

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as you inhale, reach forward.

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And then exhale, 
thread the needle.

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We're waking up 
the upper back body.

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Right fingertips are 
gonna go underneath the bridge

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of the right arm and 
you're gonna rest your right ear

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on the earth or on a block.

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Lots of loving, 
beautiful, big inhales here

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to really make the most of this.

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Then just notice where you
might be gripping or holding

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and see if you can 
soften there, breathe deep.

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Should feel really good.

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Then again you can imagine
that little pom-pom of a tail

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on your coccyx and just lift
that part up towards the sky,

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creating more 
spaciousness in the pelvis.

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Lifting the hip creases 
up should feel really good.

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Then last but not least, 
you can choose a variation

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with the left hand, either
taking it up towards the sky,

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maybe left hand on 
the small of the back,

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or all the way forward.

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Make a choice and 
then take a deep breath in

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and a long breath out.

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Then slowly we'll make 
our way back up through

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and take it to the other side.

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Again, try to 
find a lightness here

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so you're not just 
diving into the shape,

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but find a little buoyancy.

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Use an inhale to reach 
the left fingertips forward.

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Find expansion, length,

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and then thread the 
needle on the other side.

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Stay present, notice what 
it feels like on this side.

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Breathing deep.

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Give the thinking 
mind a break here.

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Just stay present with 
the sensation of the body

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and the quality of your breath.

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And again, 
lifting the hip creases,

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feeling the sits
bones spread left to right,

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creating an 
awesome spaciousness.

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Breathing, breathing, breathing.

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And when you're ready to,

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find a variation that 
feels good with the top arm,

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make a choice and breathe deep.

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Take one more big inhale here.

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Exhale to unravel and

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bring it back to 
center, awesome.

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Alright, so walk the knees
right underneath the hip points

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if they're aren't already.

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Notice I say hip points

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because the hip 
sometimes is a little bit wider.

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Wanna really bring 
these bones into alignment

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so the top of the 
thigh bone's coming up

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and into the hip crease here.

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Just an image, so 
we're stacking the bones.

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For now we're gonna come 
onto the tops of the feet.

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Right away we're gonna 
start to gather some energy

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up through the lower belly.

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Here it is just kinda blah.

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We're gonna 
draw navel in and up,

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find that Uddiyana 
Bandha, that navel lock.

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Draw the navel in and up.

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Then we're gonna slowly,

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you can of course use a little
blanket to pad the knees.

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If you need to press pause

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and go ahead and 
grab one, you can.

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But for Rabbit Pose 
we're really gonna focus

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on the sensation over the shape.

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I know when I was younger 
I used to just cram myself

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into this posture 
'cause I wanted to make it.

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Now I've backed 
off a lot to just focus

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on the sensation over the shape.

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It's amazing how, if 
you practice this regularly,

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it will evolve, body is amazing.

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Nice and slow we're 
gonna walk the fingertips

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underneath the shoulder blades

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and just narrow 
this Tabletop Position

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so that the spine 
is starting to round.

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The navel's drawing in and up.

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Obviously now 
my upper back bardy,

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let's party, upper back bardy.

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My upper back body 
(chuckles)


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is starting to lift up,

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chest lifting.

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There's like this 
doming effect, right?

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Okay, so I'm cultivating 
the support from within

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with Mula Bandha, 
pelvic floor lift.

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Navel draws in and up, 
I hug the lower ribs in.

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You might just stay 
here working on this.

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So great for the upper back
body, so great for your posture.

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Press into the tops of the feet.

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So great for the nervous system,


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and breathe, to continue.

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I'm gonna slowly maintain
this energy in the front body,

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this gathering up and in.

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Press into the tops of the feet.

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I'm gonna continue to 
walk my hands all the way back

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and as I do that,

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I'm gonna reach the crown of
my head towards the ground.

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In order to do that, I'm gonna
draw my nose towards my navel

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to maybe get the crown 
of the head on the ground.

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If not, I'll just 
work as best I can.

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I can also use a block or 
a little stacking of towels

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to bring the crown of the head

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to the mat there and work here.

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Crown of the head 
comes to the ground,

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chin comes in up 
towards the chest.

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I'm not worrying 
about grabbing my heels yet,

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I'm just working on 
finding this support,

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this gathering of 
energy through the front body

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as I press into 
the tops of the feet.

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You can take breaks at any time.

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We're here to 
workshop this and play.

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See if you can bring your
breath more into the picture

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the longer you're in this shape.

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Let the breath 
support you, guide you.

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And then if you're here, you
might interlace the fingertips

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or grab opposite 
wrists behind the legs.

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We start to find a little


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pressing of the 
tops of the feet,

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a little resistance 
as we lift the hips up

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and then press into the earth,
so a little yielding here.

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Playing with opposition.

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I'm not gripping, 
I'm not holding,

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I'm not clenching in my 
jaw or furrowing my brow.

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I'm breathing nice and easy.

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Cool, press into 
the tops of the feet,

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release the arms, and 
slow and in control roll up.

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Stack head over heart, 
heart over pelvis.

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We'll just be here for one
beat just to give it a break,

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especially if this shape is new,

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and then enjoy that yoga high.

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Feeling good, rabbits.

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Alright, let's go 
for it one more time.

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Make sure the knees are in check

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right underneath the hip points.

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Take a deep breath in, 
long breath out.

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Connect to your feet, don't
forget about your feet here.

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Hands are gonna 
come down to the earth.

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As you're ready, walk 'em back.

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As you start to walk 'em back,

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start to cultivate that energy
up through the front body.

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Maybe you just bring 
them behind the knees

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for this round again, 
grabbing opposite wrists

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or interlacing the fingertips.

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Or maybe this time you 
reach back to grab the heels.

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Now, sometimes you 
can shorten the distance

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by curling the toes under, 
grabbing the heels,

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and then working from here.

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But again, for too 
many years I feel like

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I just wanted to 
come in the shape

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and I bypassed creating 
all this length and space.

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Now lift the hip creases 
up the same way you did

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when we lifted our tails.

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Press into the shins, press
into the tops of the feet.

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I'm not putting a ton of weight

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on the crown of the head, guys.

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I'm not hurting my neck, 
I'm being super mindful.

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I'm keeping my 
shoulders nice and stable.

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Breathing deep here, 
hugging the lower ribs in.

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Creating so much 
spaciousness in the back body.

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There's this gentle compression
on the internal organs

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as I lift up through the 
front body, so great

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for your body, 
oh my gosh, so good.

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Feeling the blood 
flow opposite direction.

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This can be a 
frustrating posture too,

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so just breathe deep, explore.

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Notice I'm not 
collapsing in the shoulders

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but drawing them away.

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One more breath 
here, you got it.

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And then with control, slowly
release hands to support.

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From here, we're gonna 
walk the hands forward

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and we're gonna 
cross the ankles behind us

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and we're going to use 
the fingertips to guide you,

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but we're gonna 
come to Sukhasana.

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You should feel 
all the blood flow

00:13:19.465 --> 00:13:23.436
shifting once again, it 
should feel really good.

00:13:23.436 --> 00:13:26.806
Just see if you can tag a little
weight in your elbows here

00:13:26.806 --> 00:13:29.642
as you lift up 
through your heart.

00:13:31.244 --> 00:13:32.655
Feels good.

00:13:38.251 --> 00:13:42.594
Rabbit Pose can 
bring energy to the body,

00:13:42.594 --> 00:13:46.251
it can bring a focus, a clarity.

00:13:46.251 --> 00:13:49.884
Nice, fresh rinse

00:13:49.884 --> 00:13:51.664
to the energetic channels

00:13:51.664 --> 00:13:55.323
that run up and down the spine.

00:13:55.323 --> 00:13:59.930
Encouraging healthy 
flow of energy,

00:13:59.930 --> 00:14:02.252
healthy blood flow.

00:14:05.211 --> 00:14:10.251
I invite you to practice
Rabbit Pose maybe once a week

00:14:10.251 --> 00:14:13.186
and just see how it goes, 
see how it grows.

00:14:13.186 --> 00:14:14.687
You can also add 
a little Rabbit Pose

00:14:14.687 --> 00:14:15.988
to the end of another practice

00:14:15.988 --> 00:14:18.825
just like you would a 
Crow Pose or a back bend

00:14:18.825 --> 00:14:21.294
and just see how it 
evolves through time.

00:14:21.294 --> 00:14:25.198
We'll draw the hands 
together, Prayer Position.

00:14:26.532 --> 00:14:28.768
And just because, 
let's think of something

00:14:28.768 --> 00:14:31.938
that we're thankful for today

00:14:31.938 --> 00:14:35.575
and place it 
right between the hands.

00:14:35.575 --> 00:14:38.311
Could be someone or something.

00:14:38.311 --> 00:14:40.446
It could be chocolate.

00:14:40.446 --> 00:14:43.883
Whatever came to 
your mind, go with that.

00:14:45.551 --> 00:14:48.054
Something you're grateful for.

00:14:50.123 --> 00:14:51.090
Then take a deep breath

00:14:51.090 --> 00:14:54.160
'cause we have so 
much to be grateful for.

00:14:54.160 --> 00:14:57.897
For me, this yoga 
practice and this community

00:14:57.897 --> 00:14:59.866
is certainly one of them,

00:14:59.866 --> 00:15:02.835
one of the things 
I am most grateful for.

00:15:02.835 --> 00:15:06.172
Inhale, lift your heart, smile.

00:15:06.172 --> 00:15:07.406
Exhale, we bow.

00:15:09.308 --> 00:15:10.576
Namaste.

00:15:10.576 --> 00:15:13.913
(upbeat guitar music)