WEBVTT

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hey everyone welcome to yoga with

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Adriene I'm Adriene and we have another

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foundations of yoga video for you today

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we have extended side angle pose one of

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my favorite postures I like to play in

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all different variations of this pose

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really great for the legs great for just

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grounding and connecting you to the

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earth also really nice for the cooler

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and the shoulders the list goes on and

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on let's hop on the mat and explore

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all right to begin in a line so to get

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into that lunge and I'm going to guide

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you there because tried and true by

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coming into a forward fold and then I'm

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going to step my left toes back keep my

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right foot where it is slip the step the

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left toes back and come into a nice low

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lunge or I like to call this runner's

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lunge as I peel the right hip crease

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back and maybe even take a breath or two

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lowering that back knee just to stretch

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it out then if the back knee is lowered

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lift her up and then we're going to

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slowly pivot on the back foot coming

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onto the outer edge of that left foot

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take your left palm and give that left

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inner thigh a little slap it's going to

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be super important as we grow our

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posture today so give it a little slap

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no toxic thoughts here if you're just

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like Oh jiggly-wiggly stop that you got

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it and we're doing this to actually do

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the opposite to just engage bring a

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little love a little positivity into

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that leg a little awareness cool then

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keep the front knee bent we're going to

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swing the fingertips all the way up and

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out come into a warrior two we

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definitely have the foundations of yoga

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for this sweet warrior pose your Rajasa

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know - so check that out if you want to

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deepen that pose or go through another

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foundations with me send the fingertips

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out left to right that front knee is

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going to want to straighten because

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perhaps we haven't worked these muscles

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in a while

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but we're going to stay committed to the

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practice by drawing energy back through

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the top of that right thigh bone

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lengthening the tailbone down and again

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keeping this back leg nice and strong

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and we'll come back to warrior two here

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inhale in exhale keep this length in the

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side body and this lift in the heart as

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you begin to soften through the right

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elbow and come on to the top of the

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right thigh then I'm going to bring my

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left hand underneath to the right

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ribcage and just use it here to kind of

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smear like honey smear the ribcage open

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the heart so the reason I say this is

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there's two tendencies here one tendency

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is to collapse in the shoulder and so I

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invite you to remember

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the neck is a beautiful extension of the

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spine here and then the other thing is

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that the torso is kind of rotating

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towards the back and I'm not supporting

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in my legs here so I'm going to find

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that support in my legs draw that energy

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up and smear my honey open okay so check

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it out legs are strong super strong

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outer edge of the back foot really

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really strong inner thighs still engaged

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now I can stay here hand on the

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waistline or opening up here or I'm

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going to inhale open the left fingertips

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all the way up take a breath here and on

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an exhale send them up and overhead

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towards the front edge of the mat so I'm

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plugging the shoulder in there's a

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tendency again to just kind of crunch

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keep this beautiful spaciousness open

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and then when you feel like you have the

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hang of it take your gaze from the video

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and bring it on to your mat and just see

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if you can find a couple of self

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adjustments here maybe it's adjusting

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your stance maybe it's engaging the

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lower belly maybe it's finding a

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softness in the elbow rather than

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pinching just to create the perfect

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shape

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maybe it's stacking the shoulders you

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might stay here or you might release the

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right fingertips down reaching the left

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fingertips up and overhead or stacking

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the shoulders here in this variation so

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I have lots of places to go and to play

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in take a deep breath in wherever you

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are and on an exhale power through both

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legs come back to your warrior two and

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we'll slowly transition to the other

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side so right toes in now left toes out

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pivot on the back foot and come down

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into that little lunge just take a

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couple seconds again on your own to find

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your breath and to stretch the legs so I

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like to just kind of come in and out of

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the postures because it's just not

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realistic to start your video maybe

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you're not warm and just like come right

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into the posture I want you to feel you

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know how to actively engage these poses

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to support you so that you can rock out

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in public class and just kind of

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slamming into the pose is just not the

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best way so take a cup

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second stretch it out and if you already

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warm then this hang with me when you're

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ready lift that back knee coming to your

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low lunge find that sit bone to heel

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connection nice and strong and then

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we'll pivot on the back foot whenever

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you're ready

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bring the right palm to the right inner

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thigh and we engage seems kind of silly

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but it's like otherwise we come into the

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poles kind of loosey-goosey and right

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foundations of you are all about

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building from the ground up so charged

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that inner thigh press into the outer

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edge of that back foot and when you're

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ready inhale sweep the fingertips all

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the way up and out into warrior two on

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the opposite side so make those little

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self adjustments and connect to the

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earth strong outer edge of the back foot

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lots of energy gathering up from the

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arch of the front foot and I pull back

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gently through that left thigh bone as I

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lengthen the tailbone down so practice

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and all is coming is one of my favorite

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quotes and I feel like the foundations

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of yoga are just like the perfect

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example just like being in the moment

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and not just getting through the workout

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or trying to master the perfect pose but

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really just committing to a practice

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seeing where you're at inhale reach the

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arms up just find that length crawling

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up through the side body and then take

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that length out and into your posture

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here nice and strong in the legs as I

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lean down I keep a connection through

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that back heel and again click careful

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not to collapse here in that left elbow

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this is lady you're much more worth you

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have much more worth than this find

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space and grace here even if you're

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struggling use your breath right hand

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comes to the underbelly here the ribcage

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and we open up yes when I first did this

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pose for the first time I was all sorts

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of crumpled so give yourself time and

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space return to this video to see how

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you've grown and evolved and then take a

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variation it works great for you today

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they're reaching the arms up and

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overhead opening up through the chest

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you might even draw a couple circles

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keeping the shoulders stacked here or

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sending it towards the now back edge or

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front edge of your mat shoulders draw

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back heart opens here notice for your

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heart and your gaze is coming down

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towards the ground in time see if you

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can spiral the heart the chest up

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towards the sky

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again it's not always important right

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away to have straight limbs but a

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connection a nice engage quality so you

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might soften through the elbow relax the

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shoulder maybe you come here maybe save

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that for another day wherever you are

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take one more deep breath in and on an

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exhale we'll power through that front

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leg back to that warrior two turn the

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left toes in hands come to the waistline

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and we do a little dance

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heel toe all the way back to Center nice

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work everyone all right my friends

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awesome work I commend you for coming

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through these foundations of the yoga

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poses let me know if you have any

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questions or comments below I encourage

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you invite you to explore this pose and

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all of the foundations of yoga poses in

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your own time improvise create your own

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variations and always be super mindful I

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love you guys if you are interested this

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post comes up a lot in our reboot and

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empower program so you might check that

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out I'll have links to that down below

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really awesome and yeah look forward to

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hearing from you take good care namaste