Yoga positions downward dog

Downward Dog – Downward Facing Dog Yoga Pose

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hey blue Oh what you got there what you

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bringing us this is kind of perfect for

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the yoga show it says love hello

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everyone and welcome to yoga with

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Adriene I’m Adriene and this is blue and

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today we’re going to learn

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downward-facing dog

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the famous downward-facing dog has a ton

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of benefits and you will encounter it in

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a public class and in general it’s just

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great to spend some time with this

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posture so hop on that and let’s learn

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downward-facing dog

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okay so we’re going to begin on all

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fours surprise wrists underneath the

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shoulders knees directly underneath the

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hips and if you have a moment maybe a

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nice little warm-up of cat-cow would be

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good here there’s a video for that and

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you can click in the box somewhere

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around this area and watch how to do

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cat-cow so I’ve taken a couple cat cows

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here to warm up just for the spine and

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I’m actually going to prep my downward

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dog with puppy posture get it puppy

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grows into a dog too many countless

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hours doing kids yoga with children okay

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but um for a puppy posture I’m going to

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actually drop my elbows where my wrists

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are so just in terms of alignment that’s

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a good little marker ah and I’m of

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course going to be mindful of my palms

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maybe playing a little piano here going

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all ten fingerprints rooting just

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sending awareness from fingertips to

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toes even as I prep then from here I’m

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going to create a long neck and then

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keeping my elbows and all ten

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fingerprints where they are I’m just

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going to simply walk my knees back

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letting the spine fall in line and the

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heart release towards the earth forehead

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kisses the mat here my hips are still

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stacked above my knees but I’m

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definitely letting my pelvis rock up

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towards the sky

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so prepping for downward dog here in

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anahatha awesome heart to earth pose and

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I can take a couple breaths here too

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sliding my heart sink to the ground

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sometimes it’s nice if you have tight

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shoulders which I feel like these days

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we all have title word face book so just

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letting the shoulders relax away from

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the ears and taking some nice solid

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smooth deep breaths here after a little

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time in this puppy posture then we’ll

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begin to shift gears growing into

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downward dog

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so I’ll inhale keeping my shoulders

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drawing away from the ears here look up

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gently drawing a nice sweet line with

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mine

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those paying attention to the transition

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here prepping my posture with grace and

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with control I’m going to slowly walk my

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knees forward just a little bit curling

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my toes under and in my public classes I

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did not waste this moment there’s kind

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of like this playful excitement so

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rather than just blasting into downward

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dog I’m just taking the time to enjoy

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how I get into it and then one by one

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I’ll lift an elbow and elbow Annie Annie

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so I’m engaging my core here and then as

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if someone’s pulling me up for my tail

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I’m going to take that same action that

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I did in downward-facing or excuse me in

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puppy posture and grow it into

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downward-facing dog

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Auto mukha peddling the feet here couple

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of action points here we go spreading

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the palms nice and wide especially the

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area between my index finger and thumb

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okay if you have weak wrists or if

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you’re feeling a little bit of fussiness

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in the wrists here press into that area

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between the index finger and thumb

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everyone at first this will be difficult

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for you but hasta bandha hand to earth

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we have to press through all areas of

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the palm equally okay I’m going to grow

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that integrity all the way up to my

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shoulders I’m going to allow my

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shoulders to rotate away from the ears

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here and then gently relax the head and

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neck melting my heart towards my toes

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now I did not fall in love with yoga

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until I fell in love with this posture

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and believe me that took a little while

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took a little practice so my main loving

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tip for you is keep moving in this

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posture if you’re holding like this

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cursing my name making a voodoo doll of

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yoga with Adriene right now it’s this is

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no point right we want to pedal the feet

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we want to keep moving keep the mind at

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ease full with breath as I explore

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through this posture if you’re holding

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static you’re probably going to give up

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and you’re probably never going to watch

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a video again and you’re probably never

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going to practice you over again so we

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have to find ways to fall in love with

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the poses to find what feels good so my

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tip for that is movement with your

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breath peddling the feet if the heels

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don’t touch the earth who cares bend the

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knees generously get that belly melting

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towards your thighs opening the

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shoulders

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shoulders have that sweet external

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rotation the tops of the thighs have the

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opposite rotation they’re spiraling in

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and out towards the wall or in my case

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the door behind me sometimes it’s nice

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to turn in the two big toes in just to

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feel that spiral there and then pedaling

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it back out feet parallel long side body

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heart-melting to the earth relaxed in

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the head and neck tops the shoulders

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drawing away from the ears pressing into

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all areas of the palm in time the heels

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will grow down towards the earth

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sometimes we take our toes to our heels

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here just draw drawing them down melting

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the heart one at a time to come out of

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the pose I inhale in and exhale often

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will shift a little little foreshadowing

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here into another posture or just on an

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exhale melting gently back to all fours

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walking the palms underneath the wrists

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is kind of finding a natural tabletop

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position here and then if you’re a

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beginner maybe bringing the two big toes

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together widening the knees and melting

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it back into extended Child’s Pose which

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we also have a video for click for that

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somewhere over here okay and then

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melting with the breath downward facing

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dog it’s actually you’re not gonna

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believe this a resting posture and when

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I tell my students that in public class

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usually there’s like a big belly laugh

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so my main tip is finding what feels

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good in downward-facing dog because such

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a famous pose and you know I don’t know

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if I’ve been to a hapa class yet hatha

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yoga where we don’t practice downward

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dog so find what feels good keep moving

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don’t be static and still say that

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exquisite stillness for shavasana okay

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so that was the famous downward-facing

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dog

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if you’re a beginner this is a great

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posture to go in with an open mind open

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heart just focus on finding what feels

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good rather than being stuck in doing

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the posture perfectly that goes for all

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of us beginners and

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perience to yogis please visit yoga with

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adriene calm to read more about this

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posture I’m going to talk about weight

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distribution a little more in detail in

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the blog so please check out the blog

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and give the pose a try let me know how

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it goes thank you and namaste

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