WEBVTT

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hey everyone welcome to yoga with

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Adriene I'm Adriene and today on the

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foundations of the yoga we have lizard

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pose really juicy hip opener great for

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the whole body this was a request so I

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wanted to get down low with you today

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and learn lizard pose top

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all right my friends so today we're

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going to begin in downward facing dog

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get on into your dog and just take a

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second to stretch it out why not then

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from your down dog we're gonna step the

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right foot up into our lunge go ahead

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and lower the left knee let's just take

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a second here to explore the body so the

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thing about the foundations is we're

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breaking the pose down but I also want

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to be mindful the fact that this might

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be the first thing you've done all day

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and you might be a little tight or a

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little sore and so we're not trying to

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like cram our foot into the shoe or you

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know yeah we want to kind of ease into

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it stretch into it that's a good note

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for teachers too you know if you're

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demonstrating things you want to make

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sure that you're stretched out more with

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your demo things okay so that you don't

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hurt yourself okay so when then we're

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going to come into this nice low lunge

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back knee is lowered front knee is

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stacked over front ankle then go ahead

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and bring your right fingertips over to

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meet your left and then we're gonna walk

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our right toes out towards the outer

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edge of that right side of the mat here

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then I'll come on to my palms and I'm

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still connected through my foundation

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here so knee on the ground and toes

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really mindful on the earth so now right

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toes are out I press away from the earth

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and I'm just gonna hang here so I might

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be on the fingertips lot going on here

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or I might be on the palms or it might

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be on a block since I have a bolster

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right here I'm just gonna use upholster

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but you might be on a block or you can

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take some books and lift the earth up to

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you and I think a common thing and this

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lizard pose and lizard variations which

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is what we're learning a couple

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different ways today is to get kind of

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caught up in getting into this this

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thing too fast you know prepping for

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some sort of you know eka pada Kuni

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asana or something like that and really

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we want to we want to slow it down so

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that we're taking every

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little muscle along for the ride and

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lots of integrity still on the spine so

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if you're not able to find a little

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extension in the spine maybe open your

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chest towards the front of your mat here

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then stay up nice and tall and work on

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that if you are kind of able to find a

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little integrity in the spine a little

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connect with the neck and shoulders

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then maybe you do slowly lower down

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coming to the palms or maybe even to the

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forearms here so we're working at all

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different levels if you're like not in a

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million years you'd be surprised with a

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little bit of practice you could

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probably lower these forearms down

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safely and feel good so we're here we're

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here we're here we're on a prop if we

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need to and then we find our breath we

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pull the right hip crease back here my

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friends just gently falling back so

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we're not just kind of mindlessly

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sinking into the posture here but we're

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really integrated if the forms are on

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the earth spread the palms wide really

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press into the base of the palm draw the

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shoulders away from the ears if you're

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feeling like you want a little more heat

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and you're ready to explore you might

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lift the back knee up or you can keep it

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lowered and we can do that in any

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variation here breathing into the tight

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spots and if you're like what does that

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mean breathe into your hips baby send

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breath that means take fuller deeper

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breaths and this is a great place to

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hang out as we open up the front of the

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hip crease of course open up the right

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hip crease really great for connecting

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the spine for when we want to maybe head

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into some other more interesting looking

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maybe poses or balancing postures of

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course take one more breath wherever you

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are and then the dismount the release is

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really important here more important

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than I think you might think we don't

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want to just topple out or rush out

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we're going to come out of it with the

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same mindfulness so walking the palms

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back up inching the right foot in back

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to Center as we bring the right

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fingertips around and then from here

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I'll lower the back knee if I haven't

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already

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and I'm going to think up and over as I

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send my right hip crease back once again

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this time coming on to the right foot

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really flexing the right toes up towards

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the sky and I inhale find that extension

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just like I had in my lizard variation

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and then on an exhale rounding forward

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so just a little counter pose here to

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keep it real one more breath here not

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sinking all the way back here but in

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keeping the hip pretty sacked over the

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front knee or the left knee excuse me

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deep breath in and then on an exhale

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we'll roll through the right foot come

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back to that low lunge plant the palms

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and send it to downward facing dog

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deep breath in and long breath out if

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you're like whoa Nelly new to the

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practice need to chill lower the knees

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and take a rest in Child's Pose

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although eyes will stay in downward dog

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for two more breaths great if you're in

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Child's Pose

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come on back to downward facing dog and

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then nothing fancy here we step the left

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foot up into our low lunge lower the

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back knee knee right knee comes down we

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find our foundation here just nice and

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strong connecting to the toes of the

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back foot but also really kind of

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letting that awareness travel to my

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center of my core my shoulders right so

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I'm not isolating any part here I'm kind

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of moving as one heart moving there's

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one moving part I was redundant but at

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least I got my point across okay here we

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go walking the left toes out now and

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then bringing that left finger that left

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palm and those left fingertips to each

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his own here around to meet the right so

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take your time getting into this try and

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just allow you a little bit of time to

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play again we're not trying to you know

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just kind of shove into the shape here

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but really give ourselves the time of

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space to experiment and explore that's

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the beauty of this foundations of yoga

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series so maybe eventually you come on

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to the

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and again I just invite all of you to

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open your heart forward and really pay

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attention to the extension of the spine

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here first and then once you feel like

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you've integrated that even just the

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awareness may not look exactly like mine

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but the awareness then we can start to

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play here maybe lifting up on a prop or

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coming down I encourage you to find your

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breath again and then wherever you are

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see if you can really kind of lift away

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from the earth so although we're sinking

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the hips down low we're not just kind of

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mindlessly dumping all the weight

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there's a little bit of press into the

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palms a little bit of press into the

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elbows

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maybe you lift that back knee up maybe

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not left hip crease gently pulls back in

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the lower belly is engaged wherever you

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are take one more full breath cycle in

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and out and then we'll slowly unravel

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nice and slow coming out of the posture

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with a smile how it may be a sense of

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relief we walk the left toes back in

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left fingertips come around and counter

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pose lower the back knee if it isn't

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already and we'll send it up and back

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really tugging the mat gently perhaps

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with the left heel and really really

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pulling that left hip crease back find

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your breath maybe you play a little bit

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on this side with this wave of the spine

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finding that extension hmm

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noticing how your neck and shoulders

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feel today

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one more breath and then we'll slowly

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roll through the left foot plant the

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palms and slide the left toes back

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downward facing dog deep cleansing

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breath in here my friends in through the

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nose and exhale out through the mouth

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good job all right my friends awesome

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work that was lizard pose make sure you

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comb through the foundations of yoga and

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learn other poses from the ground up

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this is a great place to play especially

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if you're new to the practice but also

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if you're wanting to eventually venture

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out into public classes this is a nice

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series for you let me know how it goes

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questions comments welcome below as

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always I appreciate all the positivity

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and all the questions and this like I

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said earlier this video was a request so

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send in your requests to things that you

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want to work on or you have questions

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about let me know I'll see you next week

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free yoga videos every Wednesday until

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next time