WEBVTT

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what's up everyone welcome to yoga with

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Adriene I am Adriene and today I'm

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tackling a question about tabletop

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position for our yoga tips episode I

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often get a question about this tabletop

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position people wondering if they're

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stacking the bones right and just not

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not knowing necessarily if they're doing

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it right which in this particular pose I

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feel you even though we talked about

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it's not about doing it rides about you

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know having an experience I did feel

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like this one warranted a little extra

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chat because we can take the action and

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the alignment of tabletop position into

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so many other postures so we're going to

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come onto all fours I have a little

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towel or you can get a little blankie to

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pad the knees if you want and we're

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going to come into that what we think is

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that tabletop position so we're going to

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start with the palms so first of all and

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I'm going to do my best to really talk

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you through this so you can watch this

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one time through and then experience it

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but I'm going to do my best to really

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talk you through so you can experience

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this while the video is playing rather

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than having to crank your head the whole

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time so here we'll take it nice and slow

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this is one of the great things about

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the foundations of yoga and these yoga

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tips is we can really take the time to

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break it down in public class or even

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maybe you only have an hour for a home

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practice or less 10 minutes 30 minutes

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you just kind of want to get through

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beginning middle in have an experience

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but today we're going to break it down a

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little yoga tips yoga school okay so

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we're going to come on to all fours

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we're going to start with the hands hand

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to earth hasta on those we spread the

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palms wide spread them super wide like

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starfish so it really does start here

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there's this kind of like thing that

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happens with the hands sometimes we keep

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them here or the index finger and thumb

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get left behind and we're crashing into

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the outer edges of the wrist so really

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truly spread the palms wide make sure

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you're pressing into that in fleshy part

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between the index finger and thumb there

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is a tendency here to roll to the outer

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edges of the wrist and that can cause

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unnecessary strain so forget about that

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spread the palms wide press into all 10

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knuckles

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then go ahead and shift your shoulders

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over your wrists here so if you need to

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walk the palms out go for it and we're

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going to keep a soft bend in the elbows

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as we practice pressing away from the

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yoga mat so here's a tendency there's a

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tendency to again kind of just forget

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about the hands crash into the outer

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edge lock the elbows and shrug the

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shoulders but again just focusing on

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this part of the body we're going to

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press into the palms spread the

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fingertips wide soften through the

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elbows and again press away from the

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earth this is half the battle right here

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really paying attention this you might

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begin to rock a little front and back

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and you might particularly if this is

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new begin to feel a little shake and

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that prana kind of vibrating the arms

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getting really tired and this is a good

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thing this means we're working in the

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right direction so we're building

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strength and awareness with proper

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action and alignment here tops of the

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shoulders draw away from the ears again

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careful not to lock the elbows here but

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keep a nice softness and yeah I really

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feel this my arms I can feel a lot left

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arm trembling a little bit for whatever

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reason and I'm stacking the bones great

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now let's pay attention to the head and

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neck

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so tendency here is to just forget that

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the neck is an extension of the spine

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altogether and just kind of like weight

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also you know yoga with Adriene you're

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looking at the video so I try to

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consider that here so now's it's the

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time where you can take your gaze from

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the video and draw it straight down

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imagine me coming and placing a little

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tea cup on the back of your neck so the

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neck is nice and long arms are strong

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we're working here with a lot of

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integrity when you get tired you're

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going to want to collapse your heart

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down let's see if you can stay pressing

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away from the mat finding a little

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resistance there great so there's lots

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of space between the ears and shoulders

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here gazes straight down chin is tucked

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in just slightly so again we're not

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crunching looking forward or not

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forgetting about it but nice long

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beautiful neck

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then from the crown of the head we light

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this fire the spark that slowly travels

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all the way down through the spine to

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the tip of the tailbone right here we're

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just going to begin to walk the knees

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underneath the hips and begin to just

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light a little light light a little fire

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shine a little light what I'm going to

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say from the crown of the head to the

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tip of the tailbone and for me rocking a

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little front and back helps me find that

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line and you might notice that you're

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dropping the belly here and the tailbone

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is rocking up or you might notice if the

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lower back is really tight that your

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pelvis naturally comes in kind of

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arching the back so just see what's

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going on there and if you're new to the

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practice is starting to hurt your wrist

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you're not used to working like this you

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can take a little break by coming on to

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the fists as we explore this posture

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rocking front to back now if you start

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to get a little bored you feel like your

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time is being wasted just keep going

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through your checklist there's so much

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to do here then we'll come back to

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stillness and now we're going to bring

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our awareness to the bellybutton the

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navel navel draws up to the spine so

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here's an exaggeration of dropping kind

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of the belly forgetting about the

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abdomen the abdominal wall and I'm going

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to spiral the lower ribcage in together

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lengthen the tailbone towards my heels

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and essentially I'm going to draw the

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belly button the navel suck it up

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towards the back body the spine don't

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forget about that long beautiful neck

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and now we're starting to cook with gas

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as my mom would say now notice where

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your toes are so we have the knees

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underneath the hip points just a

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reminder now notice where the toes are

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they might have started to come in here

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or they might come out we might just not

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have that awareness so you can draw the

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ankles in line with the knees and the

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toes in line with the ankles so all

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sorts of fun stuff happens back here and

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we're going to create nice strong lines

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so we're stacking the bones knees

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underneath the hip points wrists

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underneath the shoulders and we're

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drawing straight lines from those knees

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to press into the tops of the feet

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now inhale in on an exhale press away

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from the earth go ahead and slap the

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tops of your feet down to the mat press

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away from your yoga mat and find that

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beautiful beautiful long line from the

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crown of the head to the tip of the tail

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want to do draw your navel up

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so essentially you can come and have a

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little tea party on my back here heyyo

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really want to say it sorry all right

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last but not least we're going to test

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out this tabletop connection by lifting

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the knees hovering cat so I do this one

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as a core strengthener but also as a way

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of really checking in with all my lines

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and all my muscles making sure

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everything is along for the ride because

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when I let my knees hover oh there I

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have to find that abdominal wall and

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able to spine I can't let my shoulder

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blades shrug and I have to broaden

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through the upper back body to support

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everything and when you feel like you've

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had enough you can lower down curl the

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toes under and take a moment and maybe

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just watch the next portion if there is

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or tired to maybe relieve any stress in

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the wrist this does take time this does

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take time it and I encourage you to not

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write it write anything off if specially

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if you're new to yoga I feel like for

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the longest time I kind of just wrote

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off that I had bad wrists and then I

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kept practicing mindfully and you know

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with assistance from my mentor and it's

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like now okay yeah we're good and when

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my wrists start to talk to me I know to

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you know counter that or to take a break

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and so don't decide where it ends don't

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write yourself off so you might just

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watch this next portion if you need to

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take some weight off the wrists but I

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just want to go through the lines in the

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actions one more time so we're pressing

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up and out of the palms all ten

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fingerprints all the knuckles and

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especially the fleshy part between the

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index finger and thumb then I'm walking

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my wrist out just a bit the base of my

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palm out just a bit to make sure that I

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have this nice long line

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from the top of the shoulder all the way

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down to the wrists stacking the bones

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then I walk the knees underneath the hip

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points nice long line and then I walk

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the ankles in line with the knees I draw

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the shoulders away from the ears and I

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lift up through the center back body

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find that long beautiful neck gaze

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straight down then draw your navel up

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towards your spine now to check this one

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last time we'll press in our foundation

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and lift up just a gentle tiny lift up

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through the knees just to check in with

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that line or that Dunda from the crown

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of the head to the tip of the tailbone

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let's stick or that staff that literally

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holds us up one more breath here and

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then exhale release curl the toes under

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maybe we're joining our friends here

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maybe you're taking a moment to rotate

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the wrists and that's our table top tips

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today so through your practice you'll

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notice that the more we strengthen

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everything in this kind of tabletop

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position the the more we can apply this

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to our standing postures high lunge

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Halfmoon really all the Warriors plank

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considering this one piece and finding

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space and grace through the limbs so

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always building our poses from the

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ground up thank you so much for your

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questions if you have questions or you

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want to start a conversation please

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leave it in the comment box below

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subscribe to the channel if you haven't

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already so you don't miss anything and

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be sure to visit us at yoga with Adriene

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comm for more free goodies thank you my

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friends I love this cool it couldn't be

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more grateful and more excited for all

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of us

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there's so much potential thank you

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you