Root chakra yoga poses

Grounding Into Gratitude – Root Chakra Yoga – Yoga With Adriene

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what’s up everyone welcome to yoga with

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Adriene I’m Adriene and today we have an

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awesome practice that’s going to balance

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the root chakra and ground you into

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gratitude so hop into something comfy

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and let’s get started

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[Music]

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all right my sweet friends let’s begin

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and sukhasana a nice cross-legged seat

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you can sit up on a little blankie or a

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little towel if you like to lift the

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hips to help you gain length and lift up

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through the spine so come on down to

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yoga town and let’s just take a moment

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to settle in head over heart heart over

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the pelvis and someone asked me recently

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what that meant on Twitter I think these

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modern times am i right and when I say

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head over heart heart over pelvis it’s a

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couple things first of all just kind of

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on a superficial level it’s just about

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aligning this recognizable spot the head

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over the heart and then the anatomy of

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the pelvis so for me it’s just a little

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visual part two of that is I’m taking a

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moment to really honor this line of the

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spine which is perfect as we begin our

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practice today because today’s practice

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is about balancing the root chakra so

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once you get settled in here head over

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heart heart over pelvis take a moment to

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relax your shoulders and then trust me

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trust the video trust yourself and take

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a moment to close your eyes and as you

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sit up nice and tall here eyes closed

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just taking a moment to go inward more

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helpful sometimes to close the eyes

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I’d like to invite you to try to come

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into the role of the observer here

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taking a moment to just take stock slow

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down and take this time for yourself

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really take it you’re here you’re here

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for a reason

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so let’s embrace this time together

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we’ll take a deep breath in through the

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nose and exhale out through the mouth

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again big inhale in through the nose and

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exhale empty it out and one more time

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don’t be shy scare the person in the

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other room deep breath in and empty it

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out awesome

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open your eyes if you haven’t already

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we’re going to take a second to connect

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to this area at the base of the spine

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where the root chakra lies my assistant

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Benjy everybody so go ahead and take

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your right hand right to the pelvis area

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here and then left hand on top and then

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loop your shoulders and lift your heart

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your sit up nice and tall

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so the knuckles are going to kind of

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draw down as the heart lifts up and

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gently begin to deepen your breath and

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just bring your awareness to this space

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right at the pelvic floor so there’s a

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hammock of muscle there that we’re going

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to try to engage here some of you

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familiar with mula bandha

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I’m just sending someone wareness there

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best you can whatever that means to you

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and then seeing when you’re ready if you

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can engage the muscles of the pelvic

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floor and draw upward and even if it’s

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just a visual like even if you just use

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your imagination right see if you can

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draw a little awareness all the way up

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from the pelvic floor when you use the

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hands to kind of guide that so use your

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hands just hang with me come on now all

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the way up past the face and then

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eventually we’ll reach all the way up

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fingertips towards the sky but as you

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reach the arms up see if you can still

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maintain that connect to the pelvic

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floor again maybe even engaging those

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muscles lifting up all the way through

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that Center plumb line and then when

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you’re ready ground down through the

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legs and reach the fingertips up high

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big stretch here and then exhale rain it

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down fingertips are going to kiss the

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floor at your sides as you rain the

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fingertips down see if you can maintain

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that lift up from the pelvic floor and

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pinkies back thumbs forward you might

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even walk the pinkies back a little bit

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to maintain this lift up through the

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chest well inhale in smile and exhale

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plant the left palm nice slow reach with

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the right fingertips up and over take a

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side body stretch here that feels good

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see if you can maintain that awareness

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even if it’s just kind of sending a

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little visual to the base of the spine

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as you reach and stretch maybe pull the

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thumb back maybe tug the shoulders away

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from the ears

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stay grounded through your lower body so

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tops of the thighs anchor you down here

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here we go big inhale in exhale slowly

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come back to Center

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keep an awareness of this pelvic floor

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drawing up inhale in and exhale right

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hand comes down and left fingertips

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reach up and over side body stretch

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maybe tug the shoulders away here maybe

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pull that left thumb back inhale and

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exhale back to centre awesome we’re

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going to bring the palms together now

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Anjali mudra at the heart and again just

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see if you can draw some awareness Texas

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draw draw some awareness from the pelvic

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floor so the root chakra is is a lot as

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a lot going on there but for today we’re

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focusing on this mantra I am so when we

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take time to connect and balance this

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root chakra we take time to honor our

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true self and also recognize when we are

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not feeling balanced when we are not

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feeling stable when we are not feeling

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well and we use the system of the

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chakras and yoga to acknowledge that and

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then work it out so all that to say that

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we’re using the tools of yoga today to

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not just balance out the charge but to

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actually recognize like oh how am I

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feeling or whoa

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you’re right yoga I didn’t realize that

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I’ve been pretty scared lately or pretty

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anxious or pretty out of whack so try

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not to define what’s going on too much

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but just recognize that this chakra is

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really all about I am it’s about

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security it’s about stability it’s about

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feeling comfortable in your own shoes

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and doing the work the processing to

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balance that out it’s also really good

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if you’ve been having trouble with

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digestion

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anyone with any eating disorders root

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Chuck our balance oh my god let’s do it

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so let’s play today drawing up through

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the pelvic floor inhale in exhale navel

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draws back chin to chest we round the

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spine couple breaths here as you round

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through the back body bowing head to

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heart heart to pelvis starting to

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stretch out through the neck

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and press in your foundation that which

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is touching the earth draw energy up

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from that root trucker and inhale lift

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your heart so it’s kind of a cat-cow

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motion here but seated in sukhasana we

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inhale open up through the tow-rope

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chakra all the way I lift your chin and

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then exhale chin to chest rounding

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through the spine don’t rush it here he

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lifts you up careful not to crunch back

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of the neck so keep it nice and

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integrated and exhale rounding forward

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as you round see if you can lift up

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through that pelvic floor keep an

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awareness in the base of the spine one

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more time again moving with the breath

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embracing the process here the

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experimentation of balancing that root

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chakra fabulous then inhale come back up

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sukhasana take a moment to once again

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close your eyes and inhale lots of

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gratitude in whatever that means to you

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maybe you think about someone or

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something you’re grateful for and then

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on a big exhale relax your shoulders and

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empty it out one more time inhale lots

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of gratitude in and notice how you feel

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as you exhale out tapping into that

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gratitude so important all right that

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the eyelash is open

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we’re going to swim the fingertips

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around all the way around around around

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fingertips are going to come behind the

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back I’ll actually turn to the side so

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you can see this and one more time

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drawing energy up from that root chakra

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so all the way from the muscles of the

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pelvic floor we’ll do a video on mula

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bandha but for today just do your best

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connecting to what it feels like today

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to lift up from that place and we’re

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going to hug the elbows into the side by

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excuse

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into the center line and lengthen up

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through the side body one more time big

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inhale open your heart and exhale

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release chin to chest keep the

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fingertips on the earth mmm

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awesome thriller arms here take us

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forward so send the wrists forward

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fingertips down loop the shoulders

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inhale smile and lift stretching through

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the forearms here and then flip the

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script if you need more you can take the

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hands to the fingers all right now today

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trying to move from a place of connect

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so we we jerk ourselves around and we

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rush ourselves and we get you know we

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rush each other off the mat on the mat

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we don’t need to do that so try to move

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from a place of connect and I feel like

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really moving with this awareness of

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gratitude and also root chakra this

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awareness at the base of the spine can

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help you so consider that as you

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transition in and out of things today

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that’s a little advanced but I think

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we’re all ready to move in that way move

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in a way that feels good move from a

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place of connect if you practice doing

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that on the yoga mat it’s going to be so

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much easier to move in a meaningful way

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off the mat okay here we go so here I go

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coming forward taking the fingertips

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forward again think about this idea it’s

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not what we do here on the yoga mat but

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how we do it as you come to extended

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Child’s Pose so you might need to back

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the truck up a little but just move nice

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and slow be kind to yourself today be

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gentle big toes come together knees as

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wide as the yoga mat and then we send

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the hips back whenever you’re ready nice

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and slow so again soft easy movement as

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you come into extended Child’s Pose no

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need to rush today or ever and no need

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to jerk yourself around

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hey you reach the fingertips forward

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take a big inhale in and exhale close

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your eyes empty it out now once again

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inhale lots of gratitude and as you

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exhale do think about someone or

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something that you’re grateful for and

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then

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notice how that makes you feel

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then on your next inhale imagine the

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breath traveling all the way in through

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the nostrils all the way down through

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the base of the spine filling the lower

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back body with air you can even feel the

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skin of the back stretch you’re

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breathing in so big and buoyant and then

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exhale let it go

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awesome press into the tops of the feet

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again move from a place of connect

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whatever that means to you whether its

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anatomical maybe it’s giving the

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thinking mind break here just moving

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with the breath we’ll come to all fours

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fabulous bring the knees underneath the

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hip points and we’re going to walk the

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hands to the knees curl the toes under

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and then pop up here to a little froggy

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pose so coming into the hips here

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opening up through that root chakra so

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for now come this way for now we’re into

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a little froggy pose waking up the feet

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so a lot of work with the feet for root

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chakra balance you might even give your

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arch as a little massage and if you’re

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feeling pretty good here then you’ll

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lower the heels and come into a yogi

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squat but if you’re new to the practice

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or your feet are really tight or you

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have flat feet then you’re going to want

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to work like maybe one foot at a time

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and everyone’s going to want to breathe

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super big buoyant breaths here you got

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to bring the breath especially in this

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nature of the video and our home

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practice or wherever you are tell me

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where you are in the comments down below

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look I’d love to hear where people are

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practicing it’s so much fun all over the

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world on vacation in hotel rooms with

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your kids with your puppy dogs so that

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said you got to bring the breath right

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we’re not in the room together

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physically so you are responsible for

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bringing the pranayama and especially

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when doing chocolate our work it’s so

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important to make sure that you’re

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really tending to the pranayama portion

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00:14:56,630 –> 00:14:59,270
of your practice so everyone’s going to

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00:14:59,270 –> 00:15:00,740
be doing a different version of this

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00:15:00,740 –> 00:15:03,410
here maybe you come into a nice low yogi

305
00:15:03,410 –> 00:15:07,730
squat and for me this is one of my

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favorite grounding pole

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00:15:08,810 –> 00:15:10,880
it also is a little bit of an embodiment

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of gratitude for me because this reminds

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00:15:14,240 –> 00:15:16,190
me of like our ancestors

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00:15:16,190 –> 00:15:19,870
this shape there’s still so many people

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and so many different cultures around

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the world that still do so many tasks

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here eating cooking birthing pooping

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00:15:30,200 –> 00:15:31,339
okay I’ll say it

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00:15:31,339 –> 00:15:37,820
I’m not afraid and so I’m not just

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00:15:37,820 –> 00:15:39,320
trying to be cute here so take a moment

317
00:15:39,320 –> 00:15:41,089
to close your eyes and just connect to

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00:15:41,089 –> 00:15:42,050
your roots whatever that means to you

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00:15:42,050 –> 00:15:44,600
maybe you think of a family member maybe

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00:15:44,600 –> 00:15:46,610
there’s something coming up as you open

321
00:15:46,610 –> 00:15:49,430
up the hips and maybe you forgot to

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00:15:49,430 –> 00:15:51,140
breathe so start breathing deep

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00:15:51,140 –> 00:15:57,830
nice slow loving grounding breaths come

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00:15:57,830 –> 00:16:04,460
into an audible breath here and then if

325
00:16:04,460 –> 00:16:06,170
you’re in the froggy posture see if you

326
00:16:06,170 –> 00:16:07,640
can just get a little bit lighter on the

327
00:16:07,640 –> 00:16:09,410
fingertips and if you’re in the yogic

328
00:16:09,410 –> 00:16:11,570
squat and you’re feeling pretty

329
00:16:11,570 –> 00:16:13,460
comfortable find a little resistance of

330
00:16:13,460 –> 00:16:15,589
pressing the arms into the legs and then

331
00:16:15,589 –> 00:16:17,510
squeezing the legs into the arms we’re

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00:16:17,510 –> 00:16:19,220
here for one more breath cycle guys you

333
00:16:19,220 –> 00:16:25,430
got this deep breath in and a slow

334
00:16:25,430 –> 00:16:32,030
exhale out beautiful now slow and easy

335
00:16:32,030 –> 00:16:34,400
again connect the dots here move from a

336
00:16:34,400 –> 00:16:36,170
place of connect here we’re going to

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00:16:36,170 –> 00:16:39,020
slowly bring the fingertips forward and

338
00:16:39,020 –> 00:16:41,930
make our way to downward dog so take

339
00:16:41,930 –> 00:16:44,810
your time in fact I invite you to move

340
00:16:44,810 –> 00:16:47,420
slow motion like feel the sensation in

341
00:16:47,420 –> 00:16:50,600
the hip sockets as you come to a nice

342
00:16:50,600 –> 00:16:53,180
downward dog walking the toes back

343
00:16:53,180 –> 00:16:57,110
sending the hips up high planting firmly

344
00:16:57,110 –> 00:17:01,580
into all your fingers fingerprints and

345
00:17:01,580 –> 00:17:03,920
then finding that external rotation of

346
00:17:03,920 –> 00:17:05,929
the shoulders here is you maybe paddle

347
00:17:05,929 –> 00:17:10,760
it out reconnect with your breath and

348
00:17:10,760 –> 00:17:13,069
then when you’re ready turn your big

349
00:17:13,069 –> 00:17:17,060
toes in really opening up sitting bones

350
00:17:17,060 –> 00:17:20,480
left to right heart melting back and

351
00:17:20,480 –> 00:17:21,760
then find that zip up

352
00:17:21,760 –> 00:17:24,160
the front navel draws in take one more

353
00:17:24,160 –> 00:17:28,870
deep breath in here and then exhale out

354
00:17:28,870 –> 00:17:32,280
through the mouth let something go

355
00:17:32,730 –> 00:17:36,580
awesome walk the hands up – excuse me

356
00:17:36,580 –> 00:17:37,990
walk the feet up to the hands or the

357
00:17:37,990 –> 00:17:40,090
hands back to the feet we’re to come

358
00:17:40,090 –> 00:17:44,280
into a forward fold anywhere on your mat

359
00:17:44,280 –> 00:17:48,100
Lewton asana so going to be here for a

360
00:17:48,100 –> 00:17:49,870
couple breaths cycles so bring the feet

361
00:17:49,870 –> 00:17:58,630
hip width apart and bend the knees and

362
00:17:58,630 –> 00:18:00,010
then starting with the feet we’re going

363
00:18:00,010 –> 00:18:02,410
to lift the toes and starting with the

364
00:18:02,410 –> 00:18:04,840
pinky toe I’m going to put one or try to

365
00:18:04,840 –> 00:18:07,540
put one toe down at a time remember this

366
00:18:07,540 –> 00:18:08,980
is a practice this is about exploration

367
00:18:08,980 –> 00:18:10,810
so try to stay present for yourself

368
00:18:10,810 –> 00:18:13,810
super important today and every time you

369
00:18:13,810 –> 00:18:15,130
hit your mats trying to stay really

370
00:18:15,130 –> 00:18:19,390
present for yourself and then after

371
00:18:19,390 –> 00:18:21,250
you’ve done a couple rounds with the

372
00:18:21,250 –> 00:18:23,290
toes starting with the pinky toe and

373
00:18:23,290 –> 00:18:25,420
trying to put the toes down one at a

374
00:18:25,420 –> 00:18:28,960
time and release the head and shake the

375
00:18:28,960 –> 00:18:35,500
head loose so a lot of times when the

376
00:18:35,500 –> 00:18:38,680
root chakra is out of balance out of

377
00:18:38,680 –> 00:18:42,640
whack we feel stressed out we get

378
00:18:42,640 –> 00:18:49,930
insecure we get scared so breathing deep

379
00:18:49,930 –> 00:18:53,170
here acknowledging that that is part of

380
00:18:53,170 –> 00:18:57,580
life this fight or flight base

381
00:18:57,580 –> 00:18:59,530
definitely living also at the root

382
00:18:59,530 –> 00:19:05,200
chakra are the base of the spine and

383
00:19:05,200 –> 00:19:07,240
that can travel up to other areas of the

384
00:19:07,240 –> 00:19:09,730
body other chakras and manifests and all

385
00:19:09,730 –> 00:19:12,630
kinds of things

386
00:19:12,960 –> 00:19:17,920
so using uttanasana here to calm the

387
00:19:17,920 –> 00:19:19,810
nervous system to tell that

388
00:19:19,810 –> 00:19:22,510
fight-or-flight then it’s going to be

389
00:19:22,510 –> 00:19:24,970
okay and then you might close your eyes

390
00:19:24,970 –> 00:19:27,250
and if you’re feeling frisky with me you

391
00:19:27,250 –> 00:19:29,890
might quietly whisper to yourself the

392
00:19:29,890 –> 00:19:33,360
mantra I am

393
00:19:35,520 –> 00:19:38,560
and then just notice what what comes up

394
00:19:38,560 –> 00:19:48,230
I am safe I am bold I am surrounded by

395
00:19:48,230 –> 00:19:51,440
[Music]

396
00:19:53,310 –> 00:19:55,660
cool and then grab the elbows Rock

397
00:19:55,660 –> 00:20:00,210
gently side to side let it go

398
00:20:03,210 –> 00:20:07,000
rooting to rise here nice and slow slow

399
00:20:07,000 –> 00:20:09,930
it down we’re going to roll up strong

400
00:20:09,930 –> 00:20:13,180
into a Mountain Pose so what I mean by

401
00:20:13,180 –> 00:20:14,890
strong is really connect to your feet

402
00:20:14,890 –> 00:20:19,930
take your time feeling it out pressing

403
00:20:19,930 –> 00:20:22,990
into the earth as you roll up through

404
00:20:22,990 –> 00:20:26,260
the spine taking the energy of that root

405
00:20:26,260 –> 00:20:28,540
chakra with you drawing up through the

406
00:20:28,540 –> 00:20:32,410
pelvic floor and it should be really

407
00:20:32,410 –> 00:20:35,290
good here if you slow it down pressing

408
00:20:35,290 –> 00:20:40,080
into the feet as you rise up strong

409
00:20:40,080 –> 00:20:42,640
lots of awareness as you lengthen

410
00:20:42,640 –> 00:20:46,210
through the crown of the head and in

411
00:20:46,210 –> 00:20:48,220
light of our theme of gratitude today

412
00:20:48,220 –> 00:20:51,400
let’s open the palms open ready to

413
00:20:51,400 –> 00:21:00,520
receive to give big inhale in through

414
00:21:00,520 –> 00:21:04,450
the nose exhale relax your shoulders

415
00:21:04,450 –> 00:21:09,310
just let them hang down here fabulous we

416
00:21:09,310 –> 00:21:11,950
come into the Mountain Pose so Yogi’s

417
00:21:11,950 –> 00:21:13,960
choice you can keep your feet where they

418
00:21:13,960 –> 00:21:16,270
are here especially if you’re feeling a

419
00:21:16,270 –> 00:21:18,370
little off-balance lately or you’re new

420
00:21:18,370 –> 00:21:19,870
to the practice or you just know your

421
00:21:19,870 –> 00:21:21,370
body and this feels more stable

422
00:21:21,370 –> 00:21:23,590
otherwise I invite you to inch the feet

423
00:21:23,590 –> 00:21:25,450
together arch to arch create one nice

424
00:21:25,450 –> 00:21:32,100
standing post here Mountain Pose a

425
00:21:32,100 –> 00:21:34,570
grounding pose if there ever was one so

426
00:21:34,570 –> 00:21:36,100
we’re going to take a little bit of time

427
00:21:36,100 –> 00:21:39,850
here it should feel really good tap into

428
00:21:39,850 –> 00:21:41,320
your breath this is like taking your

429
00:21:41,320 –> 00:21:43,049
vitamins here big

430
00:21:43,049 –> 00:21:51,029
Hales longer exhales you can soften your

431
00:21:51,029 –> 00:21:59,220
gaze or close the eyes head over heart

432
00:21:59,220 –> 00:22:03,090
heart over pelvis here and see if often

433
00:22:03,090 –> 00:22:04,649
you know we get into these vinyasa

434
00:22:04,649 –> 00:22:07,409
classes often Mountain poses is kind of

435
00:22:07,409 –> 00:22:09,299
like that quick touch-and-go spot so see

436
00:22:09,299 –> 00:22:11,009
if you can really embody this pose and

437
00:22:11,009 –> 00:22:14,330
maybe that means working anatomically

438
00:22:14,330 –> 00:22:16,919
maybe it means connecting to the

439
00:22:16,919 –> 00:22:19,049
energetic body finding lift up through

440
00:22:19,049 –> 00:22:21,090
the heart as you ground down through the

441
00:22:21,090 –> 00:22:26,899
back maybe it means breathing nice

442
00:22:26,899 –> 00:22:31,200
audible breaths giving the thinking mind

443
00:22:31,200 –> 00:22:33,269
a break as you create a full body

444
00:22:33,269 –> 00:22:36,539
experience here in Mountain Pose rooting

445
00:22:36,539 –> 00:22:41,249
down through the heels drawing energy up

446
00:22:41,249 –> 00:22:42,840
through the arches of the feet maybe

447
00:22:42,840 –> 00:22:44,759
even you lift the kneecaps to kind of

448
00:22:44,759 –> 00:22:48,799
tone the quads find that connect a

449
00:22:52,489 –> 00:22:55,409
couple more breaths here have some fun

450
00:22:55,409 –> 00:22:57,450
with it close your eyes in my mind does

451
00:22:57,450 –> 00:22:59,820
this Ariel on the rock this is Kate

452
00:22:59,820 –> 00:23:03,450
Winslet the front of the boat so really

453
00:23:03,450 –> 00:23:09,109
lift your heart near-far just getting

454
00:23:09,109 –> 00:23:20,690
where it’s okay to have a little fun

455
00:23:20,690 –> 00:23:24,210
take one more inhale this time as you

456
00:23:24,210 –> 00:23:25,859
exhale open your eyes if you haven’t

457
00:23:25,859 –> 00:23:27,779
already and we’re going to bring the

458
00:23:27,779 –> 00:23:29,340
palms all the way up and over ahead

459
00:23:29,340 –> 00:23:31,440
fingertips kiss up and overhead so big

460
00:23:31,440 –> 00:23:34,049
full body stretch here now you can

461
00:23:34,049 –> 00:23:35,730
interlace the fingertips find that

462
00:23:35,730 –> 00:23:38,309
steeple grip and row index fingers point

463
00:23:38,309 –> 00:23:43,259
up and pressing down through the heels

464
00:23:43,259 –> 00:23:46,169
see if you can really find this lift up

465
00:23:46,169 –> 00:23:47,999
through the center channel so draw the

466
00:23:47,999 –> 00:23:50,999
navel in work and upward lift up from

467
00:23:50,999 –> 00:23:54,480
your pelvic floor inhale in smile

468
00:23:54,480 –> 00:23:56,490
exhale bump the hips to the

469
00:23:56,490 –> 00:23:58,559
tilt to the right big stretch press into

470
00:23:58,559 –> 00:24:01,110
your heels route route route inhale back

471
00:24:01,110 –> 00:24:03,870
to Center and exhale bump the hips to

472
00:24:03,870 –> 00:24:06,870
the right tilt to the left rooting down

473
00:24:06,870 –> 00:24:08,460
through the heels lifting up through the

474
00:24:08,460 –> 00:24:11,400
pelvic floor inhale in exhale back to

475
00:24:11,400 –> 00:24:12,300
Center

476
00:24:12,300 –> 00:24:14,370
awesome break free hands come to the

477
00:24:14,370 –> 00:24:16,110
waistline we’re going to slide the left

478
00:24:16,110 –> 00:24:20,780
hand back left foot back for warrior one

479
00:24:20,780 –> 00:24:23,670
so take a second to just find your

480
00:24:23,670 –> 00:24:26,490
footing nice and articulate through the

481
00:24:26,490 –> 00:24:29,520
feet left toes are pointing in right

482
00:24:29,520 –> 00:24:31,710
toes are pointing forward there’s a

483
00:24:31,710 –> 00:24:33,720
whole foundations video for warrior one

484
00:24:33,720 –> 00:24:35,250
you can practice if you want to go a

485
00:24:35,250 –> 00:24:37,050
little deeper but just make sure you are

486
00:24:37,050 –> 00:24:39,660
not on a tightrope so two parallel lines

487
00:24:39,660 –> 00:24:42,059
here and then find that lift up through

488
00:24:42,059 –> 00:24:42,870
the front body

489
00:24:42,870 –> 00:24:44,700
just as we did before you’ll feel nice

490
00:24:44,700 –> 00:24:46,140
stretch through the front of the left

491
00:24:46,140 –> 00:24:49,200
hip the hip flexor there and then find

492
00:24:49,200 –> 00:24:51,179
that grounding energy through the back

493
00:24:51,179 –> 00:24:53,760
heel tailbone down hands are on the

494
00:24:53,760 –> 00:24:56,040
waistline they can stay there or inhale

495
00:24:56,040 –> 00:24:58,410
reach the arms up and overhead warrior

496
00:24:58,410 –> 00:25:00,360
one you don’t want to have a super wide

497
00:25:00,360 –> 00:25:02,700
stance here in warrior one lengthen the

498
00:25:02,700 –> 00:25:04,920
tailbone down and then find that driving

499
00:25:04,920 –> 00:25:07,920
energy up from the pelvic floor big

500
00:25:07,920 –> 00:25:09,750
beach ball overhead here relax your

501
00:25:09,750 –> 00:25:17,190
shoulders long neck and just for fun

502
00:25:17,190 –> 00:25:19,440
little holiday practice here what do you

503
00:25:19,440 –> 00:25:26,240
want to be a warrior of gratitude love

504
00:25:26,240 –> 00:25:30,200
cornbread stuffing

505
00:25:30,710 –> 00:25:33,300
seriously the warrior pose some people

506
00:25:33,300 –> 00:25:34,410
are working right now and we’re doing

507
00:25:34,410 –> 00:25:36,570
warrior pose so what do you want to be a

508
00:25:36,570 –> 00:25:38,610
warrior of big breath in here just

509
00:25:38,610 –> 00:25:42,059
consider it and then exhale rain it down

510
00:25:42,059 –> 00:25:44,910
interlace the fingertips behind big

511
00:25:44,910 –> 00:25:47,160
opening of the chest here open your

512
00:25:47,160 –> 00:25:51,570
heart and draw the navel in send it

513
00:25:51,570 –> 00:25:54,690
forward humble warrior rooting through

514
00:25:54,690 –> 00:25:57,360
that back foot strong so the route of

515
00:25:57,360 –> 00:25:58,890
this pose is in that back foot super

516
00:25:58,890 –> 00:26:00,270
strong then you can pause here front

517
00:26:00,270 –> 00:26:03,179
near front knee over front ankle or you

518
00:26:03,179 –> 00:26:04,980
can continue the journey down humble

519
00:26:04,980 –> 00:26:07,400
warrior

520
00:26:08,020 –> 00:26:10,720
humble warrior so we go from warrior one

521
00:26:10,720 –> 00:26:13,270
to humble warrior so notice how that

522
00:26:13,270 –> 00:26:17,470
makes you feel awesome then rooting

523
00:26:17,470 –> 00:26:19,150
through that back heel we lift the heart

524
00:26:19,150 –> 00:26:21,730
stay connected to your centers you come

525
00:26:21,730 –> 00:26:24,340
back to warrior one smile inhale again

526
00:26:24,340 –> 00:26:25,480
think about what you want to be a

527
00:26:25,480 –> 00:26:29,920
warrior of today in this you know when I

528
00:26:29,920 –> 00:26:31,420
used to teach kids yoga and warrior one

529
00:26:31,420 –> 00:26:33,760
our mantra was I am bold and that’s

530
00:26:33,760 –> 00:26:36,490
perfect for root chakra stuff I just did

531
00:26:36,490 –> 00:26:38,429
that on YouTube awesome Wow

532
00:26:38,429 –> 00:26:42,040
okay big breath in exhale rain it down

533
00:26:42,040 –> 00:26:44,650
hands come to the waistline again have a

534
00:26:44,650 –> 00:26:46,090
little fun here pivot on the back foot

535
00:26:46,090 –> 00:26:50,190
bend that back knee and step it up

536
00:26:50,190 –> 00:26:51,570
second side

537
00:26:51,570 –> 00:26:54,520
so step the right toes back take a

538
00:26:54,520 –> 00:26:56,050
second to just find your footing there’s

539
00:26:56,050 –> 00:26:59,710
no rush I love the today’s practice just

540
00:26:59,710 –> 00:27:02,190
nice and slow

541
00:27:02,190 –> 00:27:09,100
exploration no chaturanga no offence

542
00:27:09,100 –> 00:27:16,590
chaturanga we love you some

543
00:27:18,729 –> 00:27:21,139
you feel like you found your footing and

544
00:27:21,139 –> 00:27:22,190
found that I connect through the back

545
00:27:22,190 –> 00:27:24,499
foot reach the arms up and overhead big

546
00:27:24,499 –> 00:27:26,149
beach ball again if you’re feeling a

547
00:27:26,149 –> 00:27:28,399
little woozy today hands on the

548
00:27:28,399 –> 00:27:33,070
waistline warrior one bring the breath

549
00:27:33,070 –> 00:27:35,479
bring the intention whatever it is for

550
00:27:35,479 –> 00:27:36,559
you today it could just be to finish

551
00:27:36,559 –> 00:27:38,690
this video so you can get on with your

552
00:27:38,690 –> 00:27:41,629
awesome day maybe something a little

553
00:27:41,629 –> 00:27:44,629
deeper just connect rooting through that

554
00:27:44,629 –> 00:27:51,440
back heel big inhale big exhale one more

555
00:27:51,440 –> 00:27:55,220
time inhale in and exhale reign the

556
00:27:55,220 –> 00:27:56,749
fingertips down this time interlace the

557
00:27:56,749 –> 00:27:58,580
opposite direction so the one that feels

558
00:27:58,580 –> 00:28:04,970
a little funky break the patterns and

559
00:28:04,970 –> 00:28:07,570
here we go inhale lift the heart exhale

560
00:28:07,570 –> 00:28:10,309
humble warrior so Trust here so route

561
00:28:10,309 –> 00:28:12,049
the back foot pull that left hip crease

562
00:28:12,049 –> 00:28:13,970
back and take your time feeling it out

563
00:28:13,970 –> 00:28:15,979
this is a tendency to just kind of slam

564
00:28:15,979 –> 00:28:17,570
into the pose you’re going to kind of

565
00:28:17,570 –> 00:28:19,099
trust the process that’s where the yummy

566
00:28:19,099 –> 00:28:23,049
stuff is at anyway so maybe pausing here

567
00:28:23,049 –> 00:28:26,269
finding that nice flat back squeezing

568
00:28:26,269 –> 00:28:28,190
inner thighs to the midline lifting up

569
00:28:28,190 –> 00:28:29,869
from that pelvic floor and then maybe

570
00:28:29,869 –> 00:28:31,039
you take it a little further down but

571
00:28:31,039 –> 00:28:34,519
you don’t have to stay strong in your

572
00:28:34,519 –> 00:28:36,470
foundation that’s what route Chuck our

573
00:28:36,470 –> 00:28:40,519
balance is all about staying firm and

574
00:28:40,519 –> 00:28:42,950
your truth knowing that are being brave

575
00:28:42,950 –> 00:28:45,559
enough to explore that take one more

576
00:28:45,559 –> 00:28:46,879
breath here you got it this is also

577
00:28:46,879 –> 00:28:48,559
super strengthening pose great for the

578
00:28:48,559 –> 00:28:51,049
legs great for the booty here we go

579
00:28:51,049 –> 00:28:53,419
rooting through that right heel lifting

580
00:28:53,419 –> 00:28:55,549
up try to move from your Center here

581
00:28:55,549 –> 00:29:00,049
connect to your core and then we lift

582
00:29:00,049 –> 00:29:00,710
the heart

583
00:29:00,710 –> 00:29:05,019
inhale exhale break free warrior one

584
00:29:05,019 –> 00:29:09,440
inhale in smile exhale hands to

585
00:29:09,440 –> 00:29:12,710
waistline awesome work move slow here

586
00:29:12,710 –> 00:29:14,779
pivot on the back foot bend that back

587
00:29:14,779 –> 00:29:19,249
knee inhale in and exhale feet meet

588
00:29:19,249 –> 00:29:23,149
together Mountain Pose awesome work

589
00:29:23,149 –> 00:29:23,779
everyone

590
00:29:23,779 –> 00:29:26,620
deep breath in

591
00:29:26,620 –> 00:29:30,519
sigh it out so we’re going to come back

592
00:29:30,519 –> 00:29:32,559
to that yogi squat by bringing the feet

593
00:29:32,559 –> 00:29:34,389
as why does the yoga mat and then

594
00:29:34,389 –> 00:29:37,749
letting the toes spill off inhale lift

595
00:29:37,749 –> 00:29:40,509
your heart and exhale try to keep the

596
00:29:40,509 –> 00:29:42,190
heart open and lift it as long as you

597
00:29:42,190 –> 00:29:44,350
can as you bend the knees make sure the

598
00:29:44,350 –> 00:29:45,820
knees are tracking the middle toes here

599
00:29:45,820 –> 00:29:46,779
and then you can bring the fingertips

600
00:29:46,779 –> 00:29:48,970
out as soon as you need them to grab the

601
00:29:48,970 –> 00:29:51,009
earth coming back down to that yogic

602
00:29:51,009 –> 00:29:53,889
squat or the froggy posture not going to

603
00:29:53,889 –> 00:29:55,480
be here long to this transition moment

604
00:29:55,480 –> 00:29:58,629
here breathing in maybe taking one more

605
00:29:58,629 –> 00:30:00,100
moment to bring the palms together at

606
00:30:00,100 –> 00:30:03,999
the heart inhale move with your breath

607
00:30:03,999 –> 00:30:06,190
as you exhale use the fingertips or the

608
00:30:06,190 –> 00:30:08,139
hands on the earth to come all the way

609
00:30:08,139 –> 00:30:11,889
down come to a nice flat back position

610
00:30:11,889 –> 00:30:18,789
legs out long arms resting gently at

611
00:30:18,789 –> 00:30:20,999
your sides

612
00:30:21,059 –> 00:30:24,190
so the corpse pose today often we come

613
00:30:24,190 –> 00:30:30,240
to it at the end of practice to marinate

614
00:30:30,720 –> 00:30:36,899
to cool off and to allow the physical

615
00:30:36,899 –> 00:30:41,350
the mental and the energetic body to

616
00:30:41,350 –> 00:30:43,840
unite a little bit so today we’re going

617
00:30:43,840 –> 00:30:46,869
to spend some proper time say I went to

618
00:30:46,869 –> 00:30:48,399
London so I can say proper now all the

619
00:30:48,399 –> 00:30:52,480
time that you’re going to spend some

620
00:30:52,480 –> 00:30:54,399
proper time in the corpse pose so if

621
00:30:54,399 –> 00:30:55,720
there’s any movement you need in the

622
00:30:55,720 –> 00:30:57,669
legs a little twist here prior to that

623
00:30:57,669 –> 00:31:00,460
please take it and please don’t stop

624
00:31:00,460 –> 00:31:02,409
this video until after this post because

625
00:31:02,409 –> 00:31:04,539
this is the most important grounding

626
00:31:04,539 –> 00:31:08,529
posture as you feel the earth underneath

627
00:31:08,529 –> 00:31:13,629
your muscles and your bones when you

628
00:31:13,629 –> 00:31:15,759
arrive there close your eyes palms face

629
00:31:15,759 –> 00:31:17,080
up and then just make sure you’re not

630
00:31:17,080 –> 00:31:19,899
zipped up too tight love’s open the legs

631
00:31:19,899 –> 00:31:23,379
a little open your arms and tuck the

632
00:31:23,379 –> 00:31:24,970
chin slightly to lengthen through the

633
00:31:24,970 –> 00:31:27,369
back of the neck now wiggle your toes

634
00:31:27,369 –> 00:31:29,019
and wiggle your fingers take a deep

635
00:31:29,019 –> 00:31:33,159
breath in and on an exhale let

636
00:31:33,159 –> 00:31:35,249
everything go

637
00:31:35,249 –> 00:31:40,169
let the muscles and bones become heavy

638
00:31:40,169 –> 00:31:44,769
soften the skin of the face we’re not

639
00:31:44,769 –> 00:31:46,330
going to be here long at all so just

640
00:31:46,330 –> 00:31:48,940
give yourself permission again to really

641
00:31:48,940 –> 00:31:51,370
be present for yourself and to feel your

642
00:31:51,370 –> 00:31:56,529
body heavy and to feel the earth the

643
00:31:56,529 –> 00:32:02,160
ground beneath you supporting you

644
00:32:02,160 –> 00:32:03,269
[Music]

645
00:32:03,269 –> 00:32:06,509
holding you

646
00:32:24,340 –> 00:32:30,260
awesome work take a deep breath in and

647
00:32:30,260 –> 00:32:33,970
as you exhale bat the eyelashes open

648
00:32:33,970 –> 00:32:37,610
bring your left hand to your heart and

649
00:32:37,610 –> 00:32:39,440
draw your right hand to your lower belly

650
00:32:39,440 –> 00:32:43,640
to awesome places of listening the heart

651
00:32:43,640 –> 00:32:46,780
and your guts here take a deep breath in

652
00:32:46,780 –> 00:32:50,110
and as you exhale one last time just

653
00:32:50,110 –> 00:32:52,900
taking a moment to appreciate your body

654
00:32:52,900 –> 00:32:56,930
to appreciate be thankful for this time

655
00:32:56,930 –> 00:33:00,830
your practice all that you have all that

656
00:33:00,830 –> 00:33:05,480
we have and that we share and then

657
00:33:05,480 –> 00:33:07,460
taking one last final moment to

658
00:33:07,460 –> 00:33:11,150
recognize how gratitude being thankful

659
00:33:11,150 –> 00:33:16,090
makes you feel I totally believe it’s a

660
00:33:16,090 –> 00:33:24,680
powerful practice and it’s my go-to when

661
00:33:24,680 –> 00:33:28,480
I feel like I don’t know what to do

662
00:33:28,480 –> 00:33:33,010
gratitude power so thank you my friends

663
00:33:33,010 –> 00:33:35,000
thank you so much for sharing your

664
00:33:35,000 –> 00:33:37,910
energy and your time your practice with

665
00:33:37,910 –> 00:33:40,870
me in the yoga with Adriene community

666
00:33:40,870 –> 00:33:43,340
we’ll bring the palms together bring the

667
00:33:43,340 –> 00:33:46,340
thumbs right to the 3rd I feel the

668
00:33:46,340 –> 00:33:48,470
ground supporting you take a deep breath

669
00:33:48,470 –> 00:33:55,690
in and a long breath out and we say

670
00:33:55,690 –> 00:33:58,690
namaste

671
00:34:01,230 –> 00:34:08,940
[Music]

672
00:34:08,940 –> 00:34:10,020
you

673
00:34:10,020 –> 00:00:00,000
[Music]

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