WEBVTT

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hey everyone welcome to yoga with

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Adriene I am Adriene and today on the

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foundations of yoga we are learning

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veerbhadra sauna 3 or warrior 3 this is

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a balancing posture it is a full body

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strengthener nose ton of benefits but

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really I love this posture because it's

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about being fierce while also being good

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race 'fl gracefully and grandly oh my

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god if you know what maybe that's from

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leave it in the comment box below and I

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will love you forever let's learn

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warrior 3

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all right so we're going to learn this

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in three parts today we're going to come

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to a runners lunge to begin so no fancy

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swan dive or anything again we're just

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kind of breaking down the basics to

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learn the foundations of this posture

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and I like getting into it from the from

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kind of the earth up from the ground up

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gives us a chance to really connect to

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our Center and of course build a strong

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foundation so let's take the right leg

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forward left leg back lift that back

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knee up and just stretch it out take a

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deep breath in here we do have a

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runner's lunge foundations video I think

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you should check it out

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obviously but I'm partial know and then

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we're going to plant that back foot

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whenever you're ready keep a deep bend

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in the front knees so nice stacking of

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ankle and knee and then we'll slowly

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roll it up so I wanted us to roll it up

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today to feel this connection to Center

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so tailbone lengthens down navel draws

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in and we roll it up back leg is nice

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and strong

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alright so I'm engaging from the ground

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up now bring your awareness to that

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front foot here strong back leg still

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but bring your awareness to the front

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foot we're going to really press into

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all four corners of the feet so the back

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two corners of the heels and then the

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ball joint of the big toe and the ball

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joint of the pinky toe so we kind of

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come to these yogi toes ease here for

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part equals standing we have a video for

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that too which i think is really helpful

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for standing postures so check that out

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okay now I can reach my hands up and

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warrior if I want to just kind of shine

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and feel good or I can keep my hands on

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the waistline take a deep breath in here

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spread awareness press into that front

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foot strong navel draws in slightly we

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inhale think up with the crown of the

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head up with the heart keep this upward

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movement and this is kind of energetic

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lift as you peel the back heel up and

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step halfway in oh so I'm finding that

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opposition which is truly what my health

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a Yoga is all about right

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finding places to ground as I find

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places to lift so pressing into that

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front foot now and have a soft bend in

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this front knee and I'm just going to

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play with a little buoyancy so this

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might seem weird at first especially if

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you're new to the practice you're like

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what are we doing Adriene freak and

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that's okay you can

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that but I highly recommend you find

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this is kind of buoyancy feel strong

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front foot as we kind of find this lift

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and lengthen up through the front body

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now inhale in and on a swift exhale bend

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both knees lift that back leg we're not

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here yet okay guys chill chill I'm

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factoring to step back just a little bit

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just to nice focus on the foundation so

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soft bend in the front knee and now I'm

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just checking in again with that front

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foot again so before we even get to here

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guys spread awareness through all four

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corners of that front foot draw the

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navel in towards the spine shoulders

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away from the ears find places where you

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can lift and lengthen and of course

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places where we can ground I'm not

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locking that standing leg here but

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rather keeping a soft bend in the knee

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so soft awareness as my muscles wrap

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around to support okay

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bellies going to come out here we're

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going to start to get crazy draw the

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navel in you might even spiral the lower

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ribcage draw the lower ribcage in just

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to support with your Center hands come

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to the waistline here and now we bring

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our awareness to this back thigh we

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might just lift the toes up here for now

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and slowly begin to work from here to

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here okay so you might just be here you

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might be at a wall rather than coming

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into the full posture right away work on

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creating a full-body experience I could

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just can't say that enough like it's so

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important and then one day you'll be so

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in that full-body experience that you'll

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soar this insane warrior 3 gonna be like

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ah working from the inside out right on

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we used to play bring your awareness to

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this back thigh rather than imagine

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hosting your foot up keep the hips level

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and see if you can kind of bring

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awareness to this back thigh lifting

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from the back thigh so we hoist our body

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up we throw our body around all day long

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and yoga we get a chance to really work

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with integrity so consider that here in

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this balancing posture so don't rush it

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charging that back thigh or bringing

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awareness there so we're not just

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lifting from the foot but we're keeping

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the hips level so maybe dropping that

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left hip here chest is open

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supportive in the center we can stay

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here gays is strong or we can reach the

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fingertips forward take a deep breath in

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feel it out then slowly we'll bring the

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back foot down come back to warrior one

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and release the arms rock on okay we're

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and try one more time this time with the

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little variation and this is my favorite

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way to teach warrior three I just think

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it's really great in terms of finding

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that opposition that is eventually going

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to support so here we go again hands

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come to the waistline soft bend in the

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knee awareness in that front foot step

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the foot in if you haven't already find

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a nice little bounce here it's like

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what's that bounce Lord we can't

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have that on the show not today anyway

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but I'm a fan I wish I could move like

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those bouncers man

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maybe someday okay where are your three

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soften and knee inhale in a swift exhale

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take that buoyant energy that boink

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quality and press away now press is

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actually the perfect word for this next

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variation I'm going to level the hips

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draw my navel in keep that extension

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through the crown again don't worry

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about being in the perfect shape for now

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just worry in fact I can't impress you

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with my warrior three but I don't want

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to I want us to kind of find that

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integrity as we slowly build up to a

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nice strong and supportive herbage asana

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three so this time I'm going to send my

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fingertips back it's funny I want a

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creaky wood now creaky plank soft bend

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in the knee now think about that back

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inner thigh alright now this time

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imagine you're pressing the palms into

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the earth so in fact imagine that the

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earth came up to here in class I would

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come and maybe give you a little

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resistance so imagine that you're

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pressing away so just like we do in our

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twist when we find kind of little

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resistance there see if you can find a

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little resistance here and again you can

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do this without even lifting that back

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toe so if you're super beginner and you

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want to you know give it a try anyway so

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I go from here to pressing away really

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finding that lift and lengthen that

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marriage of strength but also length and

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grace

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might be here might be here again I'm

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pressing into imaginary floor here kind

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of like Superman once you have your

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resistance here you might begin to

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slowly come to here and we breathe

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breathe can't believe I'm on this

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rickety piece of wood perfect one more

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breath and then we softly Bend that

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front knee step it back to warrior one

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take a deep breath in and exhale

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Tadasana all right let's try the other

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side

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same thing we're gonna break it on down

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starting with our runners lunge this

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time the left foots forward of course

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right foot back take a second to just

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get into it

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breathe breathe with me now okay plant

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the back foot again for today rather

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than well for today I encourage you I

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invite you to tuck the tailbone and roll

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it up this just reminds me that I'm kind

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of anchoring through the feet drawing

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energy up through the arches and

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connecting to my center of gravity which

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is like obviously so necessary for this

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warrior three and just so good for the

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back and the whole body so take a second

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here to just check in again if you want

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to reach the fingertips up to your

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warrior one shine on babes shine on and

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then we'll bring the fingertips to the

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waistline soft bend in the knees here I

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lift the back heel up and step it in

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halfway I'm going to come to the center

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of my mat again soft bend here bring

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your awareness to that front foot just

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like we did before

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so we're going to have this woo thing

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see if you can spread awareness through

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all four corners of the feet press down

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and then find places to lift up now here

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we go again

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sissie balance just kidding not that

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everyone's gonna be googling Danza

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they don't know already and they'll be

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like oh my god it's pretty cool okay

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soft Finn we find a buoyancy let's grab

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a drift you little focus something to

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set our gaze on in front and then we

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might lift that back leg up notice I'm

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not locking this front

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might be like big Tony on the ground you

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guys there's no right or wrong let's

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really do this it's like I have

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integrity and B in our bodies that's

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called self-love - it's a great practice

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so navel draws in we'll take it nice and

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slow - all the shoulders away from the

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ears now we might begin to lift the back

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leg and again I encourage you rather

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than just considering lifting this back

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foot consider everything from your

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Center from your foundation so I'm

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leveling that right hip I'm bringing my

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awareness to that right inner thigh as I

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drop the hips spiral it up towards the

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sky now hands can stay on the waistline

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here maybe you can take this variation

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of sternum to thumbs which is nice neck

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is nice and long not crunching and then

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maybe we just experiment with reaching

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the fingertips out if you we're at the

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wall here to check in with the shoulders

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the hips breathe breathe breathe and

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softly bending back to warrior one we go

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take a deep breath in and exhale load it

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down okay let's try the second variation

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with the palms pressing away from the

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earth ready take a deep breath in exhale

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let it go let's give it a try so again

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we can be on that big toe we could just

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practice balance here baby steps I mean

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this is about practice right my

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favourite Pattabhi Jois quo practice and

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all is coming it's just so simple so

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true and really beautiful a good

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reminder okay we'll send the fingertips

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back again find that imaginary peace

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let's imagine like a piece of Plexiglas

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or something here pressing up so you're

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literally pressing into that imaginary

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piece of glass or imagine my poem coming

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in sneaking in there to press against

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creating full-body experience

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nice strong awareness from the crown of

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the head to the tip of the table in time

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it's hard to do this in tuk sorry in

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time we can get to where you know we

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start to level things out and really

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play and even twist but just just honor

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where you're at today that's what the

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foundations of you are all about -

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getting

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we're by honoring where you're at now we

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might drop the hips again pressing

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finding that resistance and then we

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might just check it out

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I'd even interlace the fingertips here

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we breathe we breathe we breathe

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wherever we're at we breathe and then we

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release reaching the fingertips up take

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a deep breath in

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when exhale float the fingertips and

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what's down and let's slide that back

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foot up we did it

00:12:24.600 --> 00:12:27.189
all righty so that was warrior three

00:12:27.189 --> 00:12:28.389
awesome job everyone

00:12:28.389 --> 00:12:29.500
so if you're feeling a little

00:12:29.500 --> 00:12:30.939
discouraged after that or maybe you're

00:12:30.939 --> 00:12:32.019
feeling awesome and that's great but if

00:12:32.019 --> 00:12:34.509
you're feeling a little like I just want

00:12:34.509 --> 00:12:36.160
to remind you that it's all about the

00:12:36.160 --> 00:12:37.449
practice maybe that's why we're doing

00:12:37.449 --> 00:12:39.550
this this is a fierce pose if you're

00:12:39.550 --> 00:12:40.750
wanting to take your practice to the

00:12:40.750 --> 00:12:42.129
next level this will be a great thing to

00:12:42.129 --> 00:12:44.259
tackle like try to do it once everyday

00:12:44.259 --> 00:12:46.899
just give this video a go or maybe three

00:12:46.899 --> 00:12:48.850
or four times a week in fact you can add

00:12:48.850 --> 00:12:50.560
click the Add to tab below favorite the

00:12:50.560 --> 00:12:52.839
video so it's easier to find make sure

00:12:52.839 --> 00:12:55.990
you like it and and then return to it so

00:12:55.990 --> 00:12:59.050
it's about the return on home and I

00:12:59.050 --> 00:13:01.899
really think that if you you know

00:13:01.899 --> 00:13:03.459
experiment with that practice with that

00:13:03.459 --> 00:13:05.589
you will be surprised how fast the body

00:13:05.589 --> 00:13:08.259
changes and how you will fly like a

00:13:08.259 --> 00:13:11.949
fierce warrior in no time sorry my arms

00:13:11.949 --> 00:13:13.480
probably went out of frame they're bad

00:13:13.480 --> 00:13:16.259
actor not that I'm acting here but okay

00:13:16.259 --> 00:13:18.399
TM I love you guys leave questions

00:13:18.399 --> 00:13:21.699
comments below please appreciate all

00:13:21.699 --> 00:13:23.860
your feedback thus far and if you have

00:13:23.860 --> 00:13:26.199
any requests send them in we'll see you

00:13:26.199 --> 00:13:28.529
next time