Yoga legs up the wall

Legs Up The Wall – Foundations of Yoga

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what’s up everyone welcome to yoga with

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Adriene I’m Adriene and today we’re

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learning one of my favorite poses in the

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whole entire world legs up the wall so

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we’re going to kick our feet up and

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absorb the amazing benefits of this

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fantastic yoga pose and to do that I’m

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going to take you right over here to the

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yoga corner this is the yoga corners

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debut Hamedan yo go over here and we’ll

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dink

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so to get started I want to say this I

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stayed in my street clothes for this one

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on purpose because this is a posture

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that you can do almost anywhere and it’s

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really lovely especially if you’re on

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the go on the road in an airport even

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some airports have yoga rooms now first

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thing you do when you get to your hotel

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after a day of travels is great hotel

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yoga after a long day at a festival or

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an event this is a great way to kick

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your feet up you can do this in your bed

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you can do this against any clean wall

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and I’m going to go ahead and use the

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yoga mat and blanket here but just want

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to say you don’t need fancy yoga stuff

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to do this one okay so I’ve laid out my

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mat here I have a blanket if you don’t

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have a blanket it’s okay you can use a

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pillow from your hotel bed or your bed

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at home or you don’t actually need this

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but it’s just a nice little support for

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the lower back and sacrum so with the

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blanket or the pillow I’m going to take

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it I’m gonna just leave a little bit of

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butt room as I so professionally call it

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a little bit of butt room from the wall

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to the blanket or the pillow and

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naturally I’m going to gracefully come

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in here and sneak my butt into the space

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that I left for magically my plank my

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blanket or my pillow will come to

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support my lower back but you might need

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some adjustments so those are also

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really fun and graceful they look like

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this and so what I’m doing is I’m

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allowing my pelvis to have this awesome

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tilt tailbone down towards the ground in

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this little space here this little nook

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I don’t you can see this really allowing

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the weight of my legs and the hip

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sockets to drop down into this beautiful

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little note I’ve created for it whilst

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still supporting a lower back

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this feels amazing I’m already in heaven

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heaven heaven now I do remember the

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first time I came into this posture

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really feeling like a lot going on here

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for one I couldn’t straighten my legs

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all the way so if your knees are bent no

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prob this is great and if you know the

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blood is flowing the opposite direction

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for the first time in a long time it

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might be quite intense so that said you

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can take breaks by bringing the knees

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nice and wide soles of the feet together

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and of course nice long smooth deep

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breaths we can still practice this

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without a pillow or blanket it’s nice to

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have the lower back support and it’s a

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little more restorative this way from

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here I can rest the hands gently on the

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belly or the ribs if you’re wanting a

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more restorative practice maybe for your

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spirit your heart maybe hands on the

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chest shoulders relaxed elbows nice and

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wide if it’s hot outside you’re wanting

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to cool down your body and calm the

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nervous system interlace the fingertips

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open the elbows nice and wide and we

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maybe use the thumbs here extend it to

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massage the neck and the back of the

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head so there’s lots of options we can

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also simply rest the arms gently in our

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sides so I have lots of options here as

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the blood flows in the opposite

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direction we breathe deep nice natural

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lung breaths so we breathe consciously

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but we keep it nice and natural what I

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mean by that is we don’t need to do a

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new je breath here or kapalabhati or

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anything we just let the rhythm flow

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mindful breaths

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and that’s that beautiful whip the brief

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Carini one of my favorite poses for when

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I travel also you know we have a couple

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wonderful festivals here in Austin Texas

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this is the place to go after a long day

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at the fest and this is where my friends

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and I and my loved ones go after a long

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day you know in boots or in heels we

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kicked our legs up like this after a

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trip day trip to Disneyland so the whole

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family can get involved again take

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breaks when you need to bending the

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knees this is a nice restorative

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variation here it legs up the wall just

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take a little break and then when you’re

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ready back up you go in time you can get

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this a nice stretch the hamstrings as

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you straighten the legs but in due time

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you don’t need to push that here we can

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keep the knees nice and soft to come out

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of the posture we of course release hug

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the knees into the chest and melt on

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over to one side and then I’ll use the

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palms to press back up if you have a

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pillow or a blanket you might sit on it

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now and we’ll just take a moment to come

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to cross-legged and notice how we feel

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so sit up nice and tall we come to

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sukhasana here for just a moment and

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notice how you feel it’s so awesome to

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have these powerful tools of yoga you

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don’t need anything fancy you don’t need

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any fancy wall you know again I’m in my

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street clothes two colors of denim just

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to show you you know you can do this on

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the go and keep it in your your tool

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belt your natural healing tool bill I

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love you guys leave questions or

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comments below

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I’d love to hear about your experience

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with this pose in particular as it is

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one of my favorites let us know your

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story how this pose has benefit

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at you if you’re already a practitioner

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and I’ll see you next week free yoga

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videos every Wednesday we complete the

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ritual by drawing the palms together and

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bowing to one another namaste

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