WEBVTT

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(upbeat music)

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- What's up everyone?
Welcome to Yoga With Adriene.

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I'm Adriene and
today we have yoga tips.

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These are tips to help
you grow your practice.

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So we're gonna integrate some
thoughts today on the spine,

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really considering this line

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from the crown of the head
to the tip of the tailbone.

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Something that we 
refer to in some of our

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Foundations of Yoga 
as the Dunda.

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The word Dunda is Sanskrit for

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rod (clicks tongue)
(chuckles)

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or staff or stick,

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which is why we perhaps
call the Stick Pose Dundasana,

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which we're actually
gonna do today. So teaser.

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So to begin,

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we're just gonna jump right
in today and just kind of like

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workshop this together a
little bit via the internet.

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I love this, this why
I love these yoga tip videos.

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Okay, so find
a comfortable seat.

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If you can come to your
knees, then give that a try.

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If not, cross-legged or
maybe even this part in a chair.

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And just take a deep breath in.

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And close your eyes and
just visualize your spine,

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your Dunda, if you will.

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And you can like go as far as
you can or want with me on this.

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You can just kind of
like enjoy your breath.

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But maybe you might also 
take this moment to just

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give a little thanks and 
a little energy towards this

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part of the body 
that's so incredible

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and holds you
up literally, right?

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And if you have
monkey mind right now, again,

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tap into your breath
and you might just start,

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give yourself concrete,
you know,

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like start at the base of
the spine and then travel up,

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travel up, just seeing it.

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If you're into anatomy, you
might just kind of visualize

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it all the way up to the crown
of the head and if you're like,

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"Whoa, Adriene's starting
to get weird on me,"

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just breathe and
sit up nice and tall

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and acknowledge the spine.

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Then you can take
a couple seconds here

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to just kind of work out
any kinks in the neck.

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Might as well,
especially when we're talking

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about this Dunda too.

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Maybe draw circles with the
nose one way and then the other.

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Loop the shoulders
if that feels good.

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And while you're doing now,

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just talk a little bit about
this line from the crown of

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the head to the
tip of the tailbone.

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It's so important that we

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acknowledge that the neck is
an extension of the spine and

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for beginners this can
be kind of a "aha" moment.

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It seems so obvious but then

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you get into crazy poses
and not only do we forget about

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the neck but we forget about
how important the energetic

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body is and especially
in poses like Half Moon or

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Triangle which we're
going to also play with today.

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A couple moments more
of working out any kinks.

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And then bring your
head back to center.

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And draw your palms
together at your heart.

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And then really,
really like over exaggerate,

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lift your sternum
to your thumbs here.

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So we're kind of finding
this big lift in the upper body,

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the shoulders relax down.

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And then slide your fingertips
to your lower ribs and

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everyone scoop your tailbone
down towards the core of the

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earth and just hug your
lower ribs in just a hair.

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And then tuck your chin 
into your chest just slightly

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and lengthen through
the crown of the head.

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If you started on
your knees and you're like,

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"Girl, this is hurting me,"
then come to cross-legged.

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Always adjust
when you're feeling like

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the body's trying
to tell you something.

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So again, we'll just
talk through that again.

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We're coming from
this kind of lifted heart,

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this like exalted
shape in this spine,

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this crown of the
head's kind of going back,

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throat chakra's open,
lifting, lifting, lifting.

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Should have worn
tighter shirt for this.

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Hey-o!

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This is my first
hey-o in this space.

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Hilarious. Okay.
And then, let's try again.

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Tucking the pelvis.
Tailbone grows heavy.

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Fingertips kind of
come to the lower rib cage.

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I find that helps.

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And we just draw them in and

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tuck the chin slightly.

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Okay, and I should say too,

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depending on what
level of yoga you're at,

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I hate that, "level,"

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where you're at on
your journey on the mat.

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If you're not
feeling these things,

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just kind of stick with it
anyway and see what happens

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and chances are I'm sure
you'll get something out of

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the video that maybe I
didn't even know you would.

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So, on to the next.

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So if you didn't connect
to anything there, that's okay.

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But we're just kind of spreading
awareness through this Dunda,

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this staff or this stick,

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this line of the body
that literally holds us up.

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Come to all fours now.

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If you need a second to kind of

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roll the wrists or
stretch the legs, please do.

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You know, you know my mantra.

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And then we'll come
to a Tabletop Position.

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Now this, man,
this is like gold.

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Seems so simple,
but it's so important.

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A lot of times,

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and you're gonna have to
look at the video for this,

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this is what happens when
we come to Tabletop Position.

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The navel drops down,

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tailbone scoops up and people
are ready to go into Cat-Cow.

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We come to Tabletop Position
and we're either here or here.

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This is collapsed.

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My energetic body,
this is usually where we're at.

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I'm kind of
exaggerating but not really.

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The body is kind of holding
on or hugging into kind of old

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habits and so we're here
to kind of play with that.

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So I'm gonna spread the
palms super wide for starters.

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Then I'm gonna square knees,
ankles and toes off.

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Knees underneath
the hip points,

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wrists underneath
the shoulders.

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Then this hurts,

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this is like a lot of weight
here and my spine is just

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kind of like hovering
in an awkwardness.

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So I'm gonna draw my
navel up to the spine,

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finding length
in my lower back,

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then I'm gonna press
away from my yoga mat

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and broaden through
the upper back body.

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Then a lot of you have
heard me say this before,

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but imagine placing a
little beverage of your choice,

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I'll say,
on the back of the neck,

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so that we're remembering,

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oops, sorry,
if that was loud in my mic,

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to find extension here.

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Take a couple
breaths and play with this.

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See if you can create
a nice long line from

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the crown of the head
to the tip of the tailbone.

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All one piece.

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A couple of action points
that really helped me

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really drawing the 
shoulders away from the ears.

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This is great,
just kind of stabilizing,

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strengthening for the
shoulders and just kind of

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getting ready for
Downward Dog and growing that,

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practice into eventually
a comfy, juicy pose.

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Hugging the low ribs in just

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like we did with our
fingertips on the ribs.

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Really pressing
into my foundation.

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So engage in the
tops of the feet

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without necessarily like
creating tension or, you know,

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like a squeezing in the bum,
but just an engaging quality.

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And then take a break
with a little Cat-Cow,

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kind of lifting the tailbone,

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opening the heart forward.

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And exhale, rounding the spine,

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Just countering
this a little bit.

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And then inhale.

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And exhale.

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And then on your next inhale,
back to Tabletop Position.

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Cool, if you're really
strengthening in the wrist,

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really I'd like
for you to kind of go,

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this is kinda
like two for one here,

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but really go ahead and
press into your knuckles.

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So you're not kind of crashing
into the base of the wrist here,

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but clawing 
through the fingertips and

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pressing into all 
10 knuckles strong.

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Then we can play with
that and test our Dunda,

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or the line from the crown of

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the head to the tip of the
tailbone by lifting the knees.

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Now this seems like a
strengthening thing and it is,

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but we're really trying to
kind of test things out here,

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making sure the
neck is integrated.

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I'm drawing my navel up,

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lengthening through
the lower back body,

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lifting up through the heart.

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One more breath here,
we're shaking, we're hot.

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And then we release. 
Awesome.

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Go ahead and take a
break and roll the wrists.

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So this is an awesome practice

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and just awareness to
integrate into your life.

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If you want to
improve your posture,

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you know, people always say
yoga improves your posture.

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And then people always get
into yoga and they're like,

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"It's so true."

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And it's not that the
practicing of the poses is

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correcting your posture
magically in one instant,

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but it's that 
overall continual practice

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and awareness that 
of course bleeds, you know,

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off the mat and into
the everyday and boom,

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all of a sudden
you're sitting pretty.

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So let's practice now this idea

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of kind of maintaining energy
from the crown of the head to

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the tip of the tailbone
in a pose like Triangle.

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I think it's a great
pose to practice on it.

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So we're gonna
come to a nice low lunge.

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Take your time getting there

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with the right foot
forward and the left foot back.

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So there's never
any need to rush,

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especially when you're
just kind of working on your

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practice trying
to deepen it at home.

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So you might as well use this

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opportunity to 
stretch one way

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and then stretch the other.

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Then plant the feet mindfully,
stack your front knee over

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front ankle and then
whenever you're ready,

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no rush,
pivot on the back foot.

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And then we'll keep
that front knee stacked

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over the front ankle.

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Draw the right elbow to the
top of the right thigh and

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we begin to press into the
outer edge of the left foot.

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So Extended Side Angle,

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drawing energy up
through the arch.

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Really charging
through the left leg here.

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And then notice how
just naturally like,

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I'm kind of going in
a Quasimodo shape here,

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totally normal and then we get

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so tight because we're on
our phones and computers

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that then we try 
to come into this pose

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and it looks like this.

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So, the power of the Dunda,

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tailbone lengthens
towards the left heel.

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I energetically draw
energy up through my spine,

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that was redundant,

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and then awareness
through the crown of the head.

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It is hard work.
Remember the fingertips on the

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lower ribs as you
hug the low ribs in,

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engage the abdominal wall.

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Now we're talking.
Beautiful connectivity.

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Great, it is hard work.
Breathe, breathe, breathe.

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You can keep the left hand on

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the waistline
here as you practice.

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Notice if the
right ear's coming down.

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Don't get lazy.
Let's slowly begin to

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build this strength, this energy,

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up through the
crown of the head,

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and then you'll 
be able to kind of

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come here with
more ease with practice.

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Take a variation
here if you like.

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Breathe deep.

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And just see if you can

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find the equidistance
between the earlobes.

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So again, this tends
to happen a lot here.

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Find space.

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Draw the
shoulder blades together,

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lean back into it,

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and then if you're
feeling adventurous,

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straighten that front leg
and try a Triangle out here.

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Ooh.

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Resist the urge to
crash into your ankle,

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or even grip to the floor.

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See if you can take
a second to hold here,

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drawing your 
right shoulder underneath

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and just testing
out the power of that line.

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Crown of the head to
the tip of the tailbone.

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Awesome. Inhale in. Exhale,
bend your right knee, release.

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We're just gonna come all the

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way through center and
then take it to the other side.

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So drop your right knee,
come into a low lunge,

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stretch it out here first.

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Take a couple of
nice deep breaths.

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And then when you're ready,
pivot on the back foot.

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Strong foundation
in every posture,

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so take your time.

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Then we'll bring the top,
excuse me,

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the left elbow to the
top of the left thigh.

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And there's a tendency already
to kind of crash down into it.

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So begin to grow integrity.

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Tailbone reaches
towards the back heel.

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My, I have a big rib cage too,
wants a jut out like

00:11:55.407 --> 00:11:57.030
yeah, yoga,
which is good sometimes,

00:11:57.030 --> 00:12:00.550
but we're really working on
the Dunda today so fingertips

00:12:00.550 --> 00:12:04.265
gonna kind of
draw the low ribs in.

00:12:04.265 --> 00:12:06.000
And I'm gonna remember
when I was hovering in

00:12:06.000 --> 00:12:07.700
that Tabletop Position,

00:12:07.700 --> 00:12:12.900
kind of the work and the effort
it took to integrate everything.

00:12:12.900 --> 00:12:15.670
Really drawing the
navel in towards the spine.

00:12:15.670 --> 00:12:18.592
Crawling the shoulders
down away from the ears.

00:12:20.049 --> 00:12:21.240
Take a variation here,

00:12:21.240 --> 00:12:24.660
challenging yourself to
maintain this beautiful energy

00:12:24.660 --> 00:12:26.883
from the crown of the head
to the tip of the tailbone.

00:12:26.883 --> 00:12:27.780
Extended Side Angle,

00:12:27.780 --> 00:12:31.724
and then maybe you
might play with Triangle Pose.

00:12:37.043 --> 00:12:38.610
Everyone draw your
left shoulder under.

00:12:38.610 --> 00:12:39.720
Extend through
the crown of the head,

00:12:39.720 --> 00:12:41.280
lengthen through
the back of the neck.

00:12:41.280 --> 00:12:43.668
One more breath here.
You got it.

00:12:43.668 --> 00:12:46.160
And then exhale,
bend the left knee.

00:12:46.160 --> 00:12:48.530
Come back to your lunge.

00:12:48.530 --> 00:12:51.090
And take a
Child's Pose on all fours.

00:12:51.090 --> 00:12:53.064
Let me turn
back around this way.

00:12:54.698 --> 00:12:58.410
Couple of breaths
here to just restore.

00:13:03.599 --> 00:13:05.280
Stay here, I'm just
gonna mention to you

00:13:05.280 --> 00:13:07.950
that a couple of days ago,
somebody wrote something really

00:13:07.950 --> 00:13:11.480
beautiful in our Find What 
Feels Good Kula about how,

00:13:11.480 --> 00:13:13.590
oh, I did a video that once used

00:13:13.590 --> 00:13:16.110
to be really hard for me and
even though I've been working

00:13:16.110 --> 00:13:19.198
really hard and

00:13:19.198 --> 00:13:21.300
practicing
Yoga With Adriene for awhile,

00:13:21.300 --> 00:13:23.610
it was still,
it was actually harder

00:13:23.610 --> 00:13:24.720
and I think it's
because I know

00:13:24.720 --> 00:13:28.304
so much more about my body
or I was working so hard.

00:13:28.304 --> 00:13:29.850
I know how to like integrate.

00:13:29.850 --> 00:13:32.310
So even things like Warrior I

00:13:32.310 --> 00:13:34.290
that I used to
like blast through,

00:13:34.290 --> 00:13:37.500
now I really relish in 
and, you know,

00:13:37.500 --> 00:13:40.610
every muscle comes
along for the ride.

00:13:40.610 --> 00:13:41.990
So I think this sort of thing

00:13:41.990 --> 00:13:44.460
might be kind of
advanced for some people,

00:13:44.460 --> 00:13:47.400
the Dunda,
but really it's not.

00:13:47.400 --> 00:13:50.355
It's this kind of intrinsic
thing that we need to just

00:13:50.355 --> 00:13:55.350
connect to so that we can
stand up tall and sit up taller.

00:13:55.350 --> 00:13:57.308
You can go ahead
and sit up tall.

00:13:57.308 --> 00:14:01.097
Speaking of that, just come
to a nice comfortable seat.

00:14:01.097 --> 00:14:04.940
So that we can sit up tall and
stand up taller with more ease,

00:14:04.940 --> 00:14:07.034
with more connectivity,

00:14:07.034 --> 00:14:11.220
and ultimately so that
we can be more open, right?

00:14:11.220 --> 00:14:13.290
Lots of this going on. 
Me too.

00:14:13.290 --> 00:14:17.790
So, hopefully this yoga tip
video will help you kind of

00:14:17.790 --> 00:14:23.294
open your heart and just
tap into more yoga off your mat.

00:14:23.294 --> 00:14:25.470
Have an awesome day everyone,
leave questions, comments below.

00:14:25.470 --> 00:14:26.710
It's super important.

00:14:26.710 --> 00:14:30.150
I love the conversation and I'm
super glad to have it with you,

00:14:30.150 --> 00:14:32.580
I'm super grateful to have it
with you so that we're not just,

00:14:32.580 --> 00:14:34.770
you know,
doing the yoga robot thing,

00:14:34.770 --> 00:14:36.210
but we're actually talking and

00:14:36.210 --> 00:14:38.070
investigating and
staying curious about

00:14:38.070 --> 00:14:40.710
our minds, bodies, and hearts.

00:14:40.710 --> 00:14:43.671
For my heart to yours,
take good care.

00:14:43.671 --> 00:14:45.909
Namaste.

00:14:45.909 --> 00:14:50.274
(upbeat music)