Yoga forward fold

Forward Fold Yoga Pose – Yoga With Adriene

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hey everyone and welcome to yoga with

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Adriene I’m Adriene and today we’re

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going to continue our foundations of

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yoga series with uttanasana also known

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as the forward fold very soothing

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grounding awesome pose so hop on the mat

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and let’s swan dive right in

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for uttanasan the forward fold we’re

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going to start in our Mountain Pose

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which we did a video for last week so

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you can refer to that video to get the

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foundations of Mountain Pose so I’ll

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quickly just go through my checklist if

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you will here as I lift and lengthen up

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through the crown of the head

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spread my weight evenly between all four

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corners of the feet lifting the toes

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helps with that tucking my pelvis in to

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meet my pelvic bone and then finding

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that natural lift in the hearts my

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shoulder blades squeeze in and together

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and down chin parallel to the earth for

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beginners forward fold I recommend

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taking your paws to your waist and maybe

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even hooking your thumbs behind your

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waistline in fact I’ll turn to the side

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here just so we can demonstrate this

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with it to molt KLA I’m tucking my

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pelvis in drawing my navel in stacking

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the spine and coming to this like

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superhero pose in kids yoga we call this

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like Wonder Woman or Superman shoulder

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blades squeezing together I’m going to

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inhale extend through the crown of the

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head

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now as I dive into my forward fold I’m

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going to keep pressing into my heels I’m

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going to keep drawing this energy up

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through the arches of my feet just like

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I establish an Mountain Pose so I have

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an active body lifting so I’m grounded

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through my heels but I’m lifting and

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lengthening up towards the sky just

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energetically subtle body lifting

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lengthening ok here we go I inhale

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lifting through the crown of the head as

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I exhale I’m going to slowly keeping

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this nice lift in my heart and a nice

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straight spine I’m going to move forward

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the tops of my thighs are drawing up

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kneecaps drawing up navel drawing in I

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begin to shine my sit bones towards the

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wall behind me and I’m squeezing my

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shoulder blades together moving nice and

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slow so I can really be honest about

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what this journey is like it’s a tough

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thing sometimes in yoga to really

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witness what the body is actually

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experiencing and what your body might

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actually be experiencing right now is a

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screaming in the hammies that’s ok

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hammies need some love they need more

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love than we give them so we’ll soften

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through the knees in fact bend your

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knees as generously as you need to and

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in time we’ll get to a point where we

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can straighten the legs so I’m here

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about halfway extending through the

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crown of the head bending my knees if I

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need to bending them as generously as I

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need to and I’ll begin to melt down

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belly to the tops of the thighs and then

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once the weight of my head releases down

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I’ll draw my fingertips either to the

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mat to the earth palms to the shins or

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maybe even I grab my elbows and rock

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them a little side to side if this is a

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little bit of a balancing challenge for

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you I recommend taking the feet and

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stepping them hip width apart just like

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we talked about in the Tadasana video so

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here I am my forward fold bending my

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knees if I need to really shining my sit

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bones up towards the sky so if I had a

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tail it’d be shooting straight up

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towards the heavens right now I’ll grab

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my elbows Rock a little side to side if

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that feels good

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Lutsen Asin is about letting the weight

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of the body hang over and then being

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with the breath so we have other

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versions of this pose that are a little

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more active that really draw the nose to

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the knees and all this stuff here we’re

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just going to practice as beginners or

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even as non beginners just creating a

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little space in the hammies and then

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using the breath I cannot stress this

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enough how important it is to take nice

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solid sweet deep breaths here because

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that’s where I’m going to really create

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some movement some space this liquid

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spine as we like to sometimes call it

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and that that’s where it becomes fun to

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play with to where instead of just

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holding in a painful posture we’re

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moving and kind of grooving with the

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breath it’s kind of an awkward place to

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be talking so I’m going to stop talking

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for a second and come into the pose so

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that I can really release the weight of

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my head completely and fully drawing my

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navel up towards my spine I hang forward

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uttanasan

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bending the knees as generously as we

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need to and sometimes pulsing here

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bending the knees straightening is good

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creating a little bit of space again

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shaking the head yes no and using that

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breath to find a little bit of

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lengthening as you inhale and then

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releasing on the exhale fold perhaps a

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little more length as I inhale and

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folding on the exhale

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ah to come up I’m going to bring my

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hands to my waistline hooking the thumbs

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behind and same thing I’m going to press

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into my heels draw my shoulder blades

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together elbows behind me as I lift and

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lengthen up through the crown of the

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head heart lifts I use my thumb’s

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actively here to remind me to tuck my

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pelvis in and nice and slow sending

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breath all the way through the backs of

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the legs I’m going to scoop my tailbone

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in find that lift in the heart I have

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this awesome tingly sensation going all

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the way down to my toes right now feel

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good and I come back to Mountain Pose

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Tadasana I can take a couple breaths

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here and dive back in you want to say

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one thing I don’t know if I have time to

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say this but I’m going to try to sneak

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it in really fast often when I’m in

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forward fold

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I think about the backs of the legs as

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two pieces of saltwater taffy and I know

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that sounds kind of cheesy but it works

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works for me for some reason if you were

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to imagine these muscles from your sit

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bones all the way to your heels being

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like two pieces of saltwater taffy if we

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were going to share that taffy you

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wouldn’t be able to just grab one end

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and me grab the other and us walk away

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and break that would be very painful but

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rather we have to think of these muscles

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like that piece of candy that’s

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saltwater taffy we’re going to in order

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to share it we’re going to have to

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create a little bit of space we’re going

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to have to move it a little bit breathe

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with it laugh a little bit you know take

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our time creating space melding that

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taffy

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so that eventually we break off with

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that treat and we feel good and walk

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away maybe that’s a little far out there

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but you know what I’m saying is you

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can’t just dive into the forward fold

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and expect the magic to happen you have

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to be with the breath you have to look

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at what’s really going on in the backs

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of the legs and then of course find what

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feels good okay so that was Lou Tennyson

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a forward fold I hope you enjoy trying

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the posture if you have any questions or

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comments please please leave them in the

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comment box below I’d love to hear from

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you also make sure you subscribe to my

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channel and like the Facebook page so

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you don’t miss anything and we’ll see

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you next time thanks so much namaste

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