1 00:00:00,334 --> 00:00:02,521 - Hey everyone. Welcome to Yoga With Adriene. 2 00:00:02,521 --> 00:00:06,039 I am Adriene and today we are out in the beautiful park. 3 00:00:06,039 --> 00:00:07,040 The ducks are swimming. 4 00:00:07,040 --> 00:00:10,811 The wind is blowing and the sun is beating down. 5 00:00:10,811 --> 00:00:12,809 That's right, we're in Austin, Texas. 6 00:00:12,809 --> 00:00:15,919 It is hotter than a witch's cauldron up in here 7 00:00:15,919 --> 00:00:18,852 and we have decide to embrace the heat today. 8 00:00:18,852 --> 00:00:21,054 So we're gonna roll out our mats on the grass. 9 00:00:21,054 --> 00:00:22,356 We're gonna find what feels good, 10 00:00:22,356 --> 00:00:24,057 and the theme of the practice today 11 00:00:24,057 --> 00:00:26,226 is to find freedom with the form. 12 00:00:26,226 --> 00:00:28,829 So we'll do a repetitive movement today, 13 00:00:28,829 --> 00:00:31,365 a little repetition but within that individually 14 00:00:31,365 --> 00:00:34,461 we'll each eh, find what feels good 15 00:00:34,461 --> 00:00:37,037 and find that freedom. 16 00:00:37,037 --> 00:00:38,572 So join me, let's hop on the mat. 17 00:00:38,572 --> 00:00:41,141 (upbeat music) 18 00:00:51,618 --> 00:00:54,321 Okay we're going to begin at the head of the mat. 19 00:00:55,255 --> 00:00:59,159 Standing hip width apart or feet flush together. 20 00:00:59,159 --> 00:01:04,063 Take a second here to just check in with the body. 21 00:01:04,063 --> 00:01:06,667 Maybe do a little scan from head to toe. 22 00:01:07,801 --> 00:01:09,670 Wiggle the fingertips. 23 00:01:10,737 --> 00:01:13,740 Take a couple deep breaths in and out. 24 00:01:15,008 --> 00:01:17,945 Maybe roll the neck a little bit 25 00:01:17,945 --> 00:01:21,148 by drawing circles with the nose one way 26 00:01:22,449 --> 00:01:23,843 and then the other. 27 00:01:29,156 --> 00:01:30,490 Spreading your weight evenly 28 00:01:30,490 --> 00:01:32,526 between all four corners of the feet. 29 00:01:35,128 --> 00:01:37,965 And opening the body up for practice today. 30 00:01:39,800 --> 00:01:41,468 Drawing the palms together at the heart, 31 00:01:41,468 --> 00:01:43,303 take a deep breath in. 32 00:01:43,303 --> 00:01:45,539 And exhale, Tadasana. 33 00:01:45,539 --> 00:01:48,108 Inhale, bend the knees, reach the fingertips up. 34 00:01:49,810 --> 00:01:51,678 On an exhale, float it down. 35 00:01:53,013 --> 00:01:54,648 Uttanasana, Forward Fold. 36 00:01:54,648 --> 00:01:58,518 Keep the knees soft as you inhale, flat back position. 37 00:01:58,518 --> 00:02:00,320 Exhale, soften and bow. 38 00:02:01,321 --> 00:02:04,124 Inhale, spiral the shoulders, reach it up. 39 00:02:04,124 --> 00:02:05,359 Fingertips kiss. 40 00:02:06,193 --> 00:02:08,929 And exhale, Anjali Mudra back down at the heart. 41 00:02:11,331 --> 00:02:13,000 Here we go again, inhale. 42 00:02:14,134 --> 00:02:16,069 Reach it up, bend the knees. 43 00:02:16,069 --> 00:02:18,271 Fingertips kiss over head. 44 00:02:18,271 --> 00:02:22,009 Exhale, enjoy this move as you dive forward. 45 00:02:22,009 --> 00:02:23,543 Inhale, lift a flat back. 46 00:02:23,543 --> 00:02:25,712 Your version, long neck. 47 00:02:25,712 --> 00:02:27,681 Exhale, bow. 48 00:02:27,681 --> 00:02:30,884 Inhale, back up the way we came, reach it up. 49 00:02:30,884 --> 00:02:33,920 Palms together as we exhale back down at the heart. 50 00:02:35,956 --> 00:02:37,157 Inhale, reach it up. 51 00:02:37,157 --> 00:02:39,359 Fingertips spread. 52 00:02:39,359 --> 00:02:40,794 Exhale up and over. 53 00:02:40,794 --> 00:02:42,329 We bow, Forward Fold. 54 00:02:44,464 --> 00:02:45,565 Flat back position. 55 00:02:46,466 --> 00:02:47,601 Exhale bow. 56 00:02:48,568 --> 00:02:50,470 Inhale, reach it up 57 00:02:50,470 --> 00:02:53,473 all the way, long side body. 58 00:02:53,473 --> 00:02:55,175 Exhale, back down at the heart. 59 00:02:57,203 --> 00:03:00,180 Take the arms beside you and here we go. 60 00:03:00,180 --> 00:03:02,115 Soft in the knees, we're gonna inhale. 61 00:03:02,115 --> 00:03:04,384 Loop the shoulders, one. 62 00:03:04,384 --> 00:03:06,253 Then draw the fingertips to the shoulders. 63 00:03:06,253 --> 00:03:08,889 Draw a big circle with your elbows, two. 64 00:03:08,889 --> 00:03:11,091 Opening the chest. 65 00:03:11,091 --> 00:03:16,063 Now full arm as we reach forward, up and back, three. 66 00:03:16,063 --> 00:03:17,364 Now reverse it. 67 00:03:17,364 --> 00:03:19,032 Inhale, arms. 68 00:03:21,435 --> 00:03:23,837 Fingertips to shoulders, elbows. 69 00:03:24,905 --> 00:03:27,274 And reverse, shoulders forward. 70 00:03:27,274 --> 00:03:29,309 Here we go inhale, lift it up. 71 00:03:30,604 --> 00:03:33,146 And exhale, diving forward once again. 72 00:03:33,146 --> 00:03:36,183 Nice long, smooth deep breaths as we inhale. 73 00:03:36,183 --> 00:03:38,785 And step the right foot back, runner's lunge. 74 00:03:40,087 --> 00:03:42,089 Extending through the crown of the head, 75 00:03:42,089 --> 00:03:43,957 loop the shoulders, open heart. 76 00:03:48,095 --> 00:03:50,964 And then planting the palms, and stepping it back 77 00:03:50,964 --> 00:03:53,166 to Downward Facing Dog. 78 00:03:55,842 --> 00:03:57,270 Pedal the feet, work your dog. 79 00:03:57,270 --> 00:03:58,538 Feed the freedom here. 80 00:03:58,538 --> 00:03:59,739 Find a little bit of movement, 81 00:03:59,739 --> 00:04:02,075 a little bit of self expression. 82 00:04:02,075 --> 00:04:04,444 You press into all 10 fingerprints. 83 00:04:04,444 --> 00:04:07,280 And then step the right leg up into our lunge. 84 00:04:07,280 --> 00:04:08,281 Check in. 85 00:04:08,281 --> 00:04:10,750 Breathe deep, loop the shoulders. 86 00:04:11,885 --> 00:04:13,620 Heart radiates forward. 87 00:04:16,690 --> 00:04:18,658 Stepping the back foot up to meet the front, 88 00:04:18,658 --> 00:04:20,961 Forward Fold, Uttanasana. 89 00:04:20,961 --> 00:04:22,996 Inhale, Ardha Uttanasana. 90 00:04:24,631 --> 00:04:25,999 Inhale, reaching up. 91 00:04:27,300 --> 00:04:29,112 Palms come together overhead, 92 00:04:29,112 --> 00:04:31,505 and we exhale back down at the heart. 93 00:04:33,106 --> 00:04:35,642 Here we go again, looping the shoulders, one. 94 00:04:35,642 --> 00:04:36,776 Elbows, two. 95 00:04:37,778 --> 00:04:39,079 Arms, three. 96 00:04:40,647 --> 00:04:43,116 And finding the reverse. 97 00:04:43,116 --> 00:04:43,950 Forward, 98 00:04:45,345 --> 00:04:46,179 elbows, 99 00:04:47,420 --> 00:04:48,613 and shoulders. 100 00:04:49,556 --> 00:04:52,159 Take a deep breath, inhale reach it all the way up. 101 00:04:53,030 --> 00:04:54,628 And exhale, diving forward. 102 00:04:54,628 --> 00:04:56,930 Soft knees as we inhale. 103 00:04:56,930 --> 00:04:58,298 Flat back position. 104 00:05:01,535 --> 00:05:04,070 And exhale, soften and bow. 105 00:05:04,070 --> 00:05:05,839 Stepping that right foot back. 106 00:05:08,241 --> 00:05:10,877 Drawing the navel in towards the spine. 107 00:05:10,877 --> 00:05:14,247 Stretching that right heel towards the back of the room. 108 00:05:14,247 --> 00:05:16,983 Back of the mat, as we draw the hands to the waistline. 109 00:05:16,983 --> 00:05:19,286 Coming up into a high lunge here. 110 00:05:19,286 --> 00:05:21,354 Notice how I'm finding a little bit of movement here, 111 00:05:21,354 --> 00:05:24,624 sinking forward, finding my foundation. 112 00:05:24,624 --> 00:05:26,193 Then I'll release the fingertips down, 113 00:05:26,193 --> 00:05:28,228 and find my movement, shoulders, 114 00:05:29,262 --> 00:05:30,096 elbows, 115 00:05:31,331 --> 00:05:34,434 moving kind of swiftly here, arms. 116 00:05:34,434 --> 00:05:36,670 And finding the reverse here. 117 00:05:36,670 --> 00:05:38,271 Squeezing the inner thighs together, 118 00:05:38,271 --> 00:05:40,340 making sure to really press into the ball joint 119 00:05:40,340 --> 00:05:42,242 of that front big toe for stability. 120 00:05:44,744 --> 00:05:47,847 Inhale, tracing a line with the fingertips behind the ears. 121 00:05:47,847 --> 00:05:48,935 We reach it up. 122 00:05:50,016 --> 00:05:51,117 Find a little bit of movement, 123 00:05:51,117 --> 00:05:52,852 then belly to the thigh to come down. 124 00:05:52,852 --> 00:05:56,523 Plant the palms and step it back Downward Facing Dog. 125 00:05:56,523 --> 00:05:58,692 Pedal the feet, breathe. 126 00:06:00,894 --> 00:06:02,996 Going up and over the hurdle here. 127 00:06:02,996 --> 00:06:05,799 Sending my weight forward, I find a little bit of a rock. 128 00:06:05,799 --> 00:06:08,435 And now Chaturanga practice, hugging the elbows in, 129 00:06:08,435 --> 00:06:10,136 I slowly lower down. 130 00:06:10,136 --> 00:06:11,972 Notice how my gaze is slightly forward 131 00:06:11,972 --> 00:06:13,974 as I lower down to the belly. 132 00:06:13,974 --> 00:06:17,210 Press into the tops of the feet, and lift up, Cobra. 133 00:06:18,178 --> 00:06:19,446 Exhale, bow. 134 00:06:20,347 --> 00:06:21,781 Curl the toes under. 135 00:06:21,781 --> 00:06:23,016 Draw the navel to the spine 136 00:06:23,016 --> 00:06:25,785 to send it back, Downward Facing Dog, pedal the feet. 137 00:06:29,155 --> 00:06:31,157 Now stepping the right foot up into our lunge. 138 00:06:31,157 --> 00:06:33,360 Prepping for high lunge here. 139 00:06:33,360 --> 00:06:35,795 Finding my foundation, drawing the hands to the waistline 140 00:06:35,795 --> 00:06:37,797 and lifting up from the heart. 141 00:06:37,797 --> 00:06:41,101 Strong legs here, squeezing the inner thighs together. 142 00:06:41,101 --> 00:06:44,337 Then I'll release my fingertips slowly down at my sides. 143 00:06:45,572 --> 00:06:47,440 And move shoulders, one. 144 00:06:48,775 --> 00:06:49,609 Elbows. 145 00:06:50,944 --> 00:06:54,414 And arms, nice full body experience. 146 00:06:55,702 --> 00:06:57,617 And reverse, arms forward. 147 00:06:59,386 --> 00:07:01,688 Elbows, and shoulders. 148 00:07:03,356 --> 00:07:06,723 Tracing a line up behind the ears, high lunge. 149 00:07:10,096 --> 00:07:12,198 Belly comes to the top of the thigh to release. 150 00:07:12,198 --> 00:07:13,466 Palms to the mat. 151 00:07:13,466 --> 00:07:17,037 And I step my back foot up to meet the front, Forward Fold. 152 00:07:17,037 --> 00:07:18,772 Inhale, lift to flat back position. 153 00:07:18,772 --> 00:07:20,707 Exhale, bow. 154 00:07:20,707 --> 00:07:24,611 Spiral the shoulders to reach it all the way up, full breath 155 00:07:24,611 --> 00:07:26,846 and exhale back down at the heart. 156 00:07:27,681 --> 00:07:29,516 Here we go again, inhale reach it up. 157 00:07:30,684 --> 00:07:33,286 Exhale, diving up and over. 158 00:07:33,286 --> 00:07:36,756 Soft knees as I lift up, and exhale, bow. 159 00:07:38,391 --> 00:07:39,826 Step the right foot back. 160 00:07:41,247 --> 00:07:43,630 Loop the shoulders and then slowly lowering 161 00:07:43,630 --> 00:07:46,633 on to the right knee, top of the right foot plants strong. 162 00:07:47,567 --> 00:07:49,736 Prepping for Crescent Moon, breathing into the front 163 00:07:49,736 --> 00:07:51,004 of the right hip crease. 164 00:07:51,004 --> 00:07:52,615 I draw my hands to the waistline, 165 00:07:52,615 --> 00:07:54,941 and find my foundation. 166 00:07:54,941 --> 00:07:55,909 Shoulders roll, 167 00:07:56,876 --> 00:07:57,711 elbows, 168 00:07:59,346 --> 00:08:00,180 and arms. 169 00:08:01,014 --> 00:08:03,249 Find your expression, breathe. 170 00:08:04,227 --> 00:08:07,120 And reverse it, sinking into that front hip, arms, 171 00:08:08,121 --> 00:08:08,955 elbows, 172 00:08:10,457 --> 00:08:13,159 holding on to my foundation, shoulders. 173 00:08:13,159 --> 00:08:15,161 Now reaching the fingertips forward, up and back. 174 00:08:15,161 --> 00:08:16,629 Long puppy belly here, 175 00:08:16,629 --> 00:08:18,932 heart lifting up towards the sky. 176 00:08:18,932 --> 00:08:21,134 Don't forget your back legs so press into the top 177 00:08:21,134 --> 00:08:23,837 of that back foot, and then exhale release. 178 00:08:24,738 --> 00:08:27,140 Curl the toes under, step it back, Downward Dog. 179 00:08:29,676 --> 00:08:30,810 Up and over the hurdle. 180 00:08:30,810 --> 00:08:33,780 Find your best and most beautiful Plank. 181 00:08:33,780 --> 00:08:34,948 Chaturanga practice. 182 00:08:34,948 --> 00:08:37,250 Hugging elbows in, I shift it forward. 183 00:08:37,250 --> 00:08:39,119 Slowly lower all the way down. 184 00:08:40,053 --> 00:08:41,520 Inhale, Cobra. 185 00:08:42,956 --> 00:08:43,957 Exhale, bow. 186 00:08:44,924 --> 00:08:48,294 Curl the toes under, send it back, Downward Dog. 187 00:08:49,262 --> 00:08:52,165 Pedal the feet, and when you're ready, 188 00:08:52,165 --> 00:08:54,367 stepping that right foot up into your lunge. 189 00:08:55,892 --> 00:08:57,804 Breathing into the front of the left hip crease, 190 00:08:57,804 --> 00:09:00,607 as you slowly lower down onto the left knee. 191 00:09:00,607 --> 00:09:04,177 Top of the left foot as we draw the hands to the waistline. 192 00:09:05,988 --> 00:09:07,399 And here we go. 193 00:09:08,782 --> 00:09:11,184 Finding our groove, shoulders, 194 00:09:11,184 --> 00:09:13,686 elbows, and arms. 195 00:09:15,922 --> 00:09:18,425 Full breath as I find the reverse. 196 00:09:18,425 --> 00:09:19,726 Check in with the neck here. 197 00:09:19,726 --> 00:09:22,629 Squeeze the inner thighs in towards the center of the mat. 198 00:09:24,631 --> 00:09:26,933 Now reaching the fingertips forward, up and back. 199 00:09:26,933 --> 00:09:29,903 Full expression, breathe. 200 00:09:29,903 --> 00:09:32,505 On your exhale, draw your lower belly in, 201 00:09:32,505 --> 00:09:34,340 and we release, palms to the mat. 202 00:09:34,340 --> 00:09:37,110 Curl the back toes under and rock that back foot 203 00:09:37,110 --> 00:09:38,945 up to meet the front. 204 00:09:38,945 --> 00:09:40,346 Deep breath. 205 00:09:40,346 --> 00:09:42,682 Inhale, flat back position. 206 00:09:42,682 --> 00:09:44,117 Exhale, bow. 207 00:09:44,117 --> 00:09:46,453 Swiftly, reach the fingertips up and overhead. 208 00:09:48,254 --> 00:09:50,466 And we exhale, back down at the heart. 209 00:09:54,327 --> 00:09:56,463 Find that buoyancy, inhale, reach it up. 210 00:09:58,064 --> 00:10:01,000 Exhale, enjoy this move as you dive forward. 211 00:10:01,531 --> 00:10:03,703 Inhale, lift to flat back position, 212 00:10:03,703 --> 00:10:05,405 long beautiful neck. 213 00:10:05,405 --> 00:10:06,339 Exhale, bow. 214 00:10:07,407 --> 00:10:10,510 Fingertips come to the mat as I step the right foot back. 215 00:10:10,510 --> 00:10:13,046 This time I'm gonna plant my back heel, 216 00:10:13,046 --> 00:10:14,414 prepping for Warrior I. 217 00:10:14,414 --> 00:10:17,517 Nice strong foundation, nice wide base, 218 00:10:17,517 --> 00:10:20,220 as I draw the hands to the waistline to come up. 219 00:10:21,955 --> 00:10:23,456 Draw the navel in towards the spine. 220 00:10:23,456 --> 00:10:25,258 Lengthen the tailbone down. 221 00:10:26,068 --> 00:10:29,087 Find your foundation, strong, shoulders loop. 222 00:10:30,763 --> 00:10:32,135 Elbows loop. 223 00:10:33,330 --> 00:10:36,199 Breathing deep, arms forward, up and back. 224 00:10:38,571 --> 00:10:39,860 Reverse. 225 00:10:47,013 --> 00:10:50,450 And inhaling, full posture, Warrior I. 226 00:10:50,450 --> 00:10:54,550 On an exhale, open out. Warrior II, Virabhadrasana II. 227 00:10:54,550 --> 00:10:56,579 Notice how I'm looking down at my footing. 228 00:10:56,579 --> 00:10:58,725 Open your eyes, take a look at your foundation. 229 00:10:58,725 --> 00:11:01,584 Remember, building everything from the ground up here. 230 00:11:01,584 --> 00:11:05,732 As I reverse my Warrior, left fingertips reaching back. 231 00:11:05,732 --> 00:11:07,734 Long in the side body, inhale. 232 00:11:10,170 --> 00:11:12,472 And on an exhale, back to Warrior II, 233 00:11:12,472 --> 00:11:14,774 bend that front knee deep. 234 00:11:14,774 --> 00:11:17,210 Inhale, Reverse Warrior, reach it back. 235 00:11:19,646 --> 00:11:21,814 And on an exhale, back to Warrior II. 236 00:11:21,814 --> 00:11:23,917 Sinking into the front knee. 237 00:11:23,917 --> 00:11:27,287 Inhale, reaching forward to come back. 238 00:11:27,287 --> 00:11:29,023 Breathe into the side body. 239 00:11:32,325 --> 00:11:33,860 And exhale, Warrior II. 240 00:11:34,727 --> 00:11:36,896 Soften, bend the left elbow, 241 00:11:36,896 --> 00:11:38,932 and tracing a line with right fingertips 242 00:11:38,932 --> 00:11:41,467 up through the side body behind the right ear. 243 00:11:41,467 --> 00:11:45,004 Finding that extension, that line from the outer edge 244 00:11:45,004 --> 00:11:48,207 of the right foot, all the way through the right fingertips. 245 00:11:48,207 --> 00:11:51,411 Take the gaze down and release back. 246 00:11:51,411 --> 00:11:53,980 Step it back, Downward Facing Dog. 247 00:11:57,584 --> 00:12:00,386 Going up and over the hurdle to Plank. 248 00:12:00,386 --> 00:12:02,722 Chaturanga Practice, hugging elbows in. 249 00:12:02,722 --> 00:12:05,224 Keep that fire in your belly as you lower down, 250 00:12:05,224 --> 00:12:09,629 and lift up, Bhujangasana, Upward Facing Dog or Cobra. 251 00:12:13,032 --> 00:12:14,434 Drawing the navel to the spine, 252 00:12:14,434 --> 00:12:15,969 we send it back, Downward Dog. 253 00:12:16,903 --> 00:12:19,539 Then stepping the right foot up, for Warrior I 254 00:12:19,539 --> 00:12:20,506 on the other side. 255 00:12:20,506 --> 00:12:21,774 Hands to the waistline to come up, 256 00:12:21,774 --> 00:12:23,776 find your foundation, find your footing, 257 00:12:24,744 --> 00:12:26,012 and then let it flow. 258 00:12:30,650 --> 00:12:31,684 Shoulders, 259 00:12:33,052 --> 00:12:34,053 elbows, 260 00:12:35,221 --> 00:12:36,556 sinking in to that front knee 261 00:12:36,556 --> 00:12:38,224 as I reach through the arms. 262 00:12:39,824 --> 00:12:41,023 Opening. 263 00:12:46,933 --> 00:12:48,701 Back leg nice and strong here 264 00:12:48,701 --> 00:12:50,169 as I reach up, Warrior I. 265 00:12:50,169 --> 00:12:51,584 Take a deep breath in. 266 00:12:53,373 --> 00:12:55,642 And on an exhale, opening out. 267 00:12:55,642 --> 00:12:58,211 Virabhadrasana II, Warrior II. 268 00:12:58,211 --> 00:12:59,946 Draw the shoulders away from the ears, 269 00:12:59,946 --> 00:13:02,615 then reach it forward, up and back, Reverse Warrior. 270 00:13:04,350 --> 00:13:06,686 Knitting the lower rib cage in together. 271 00:13:06,686 --> 00:13:09,055 Drawing the navel in towards the spine. 272 00:13:09,055 --> 00:13:10,890 And on an exhale, back to Warrior II. 273 00:13:13,526 --> 00:13:16,262 Inhale, reaching forward, up and back. 274 00:13:18,097 --> 00:13:19,963 Tailbone draws down. 275 00:13:21,842 --> 00:13:24,168 And exhale, back to Warrior II. 276 00:13:25,304 --> 00:13:28,541 Now find your groove, opening through the palm, 277 00:13:28,541 --> 00:13:29,809 Reverse Warrior. 278 00:13:33,179 --> 00:13:35,348 Exhale, Warrior II. 279 00:13:35,348 --> 00:13:37,333 Softening, bending the right elbow, 280 00:13:37,333 --> 00:13:39,952 coming to that extension from the outer edge 281 00:13:39,952 --> 00:13:42,745 of the left foot, all the way up through the side body. 282 00:13:42,745 --> 00:13:44,924 Notice how I'm wiggling my left fingertips here. 283 00:13:45,681 --> 00:13:48,027 So full body awareness here, 284 00:13:48,027 --> 00:13:49,395 and then looking down 285 00:13:50,029 --> 00:13:53,466 to come out of the posture, back through my lunge. 286 00:13:53,466 --> 00:13:54,534 And rocking that back foot up 287 00:13:54,534 --> 00:13:56,235 to meet the front, Forward Fold. 288 00:13:58,304 --> 00:14:01,841 Lift to flat back position, and exhale, bow. 289 00:14:01,841 --> 00:14:04,277 Spiral the shoulders, reach it up. 290 00:14:04,277 --> 00:14:07,246 And exhale, palms back down together at the heart. 291 00:14:08,715 --> 00:14:11,751 Where I'll bend the knees and take a deep breath. 292 00:14:11,751 --> 00:14:14,654 Lifting the fingertips up, I exhale, 293 00:14:14,654 --> 00:14:15,922 opening up into a twist. 294 00:14:15,922 --> 00:14:17,690 Notice how I'm keeping my knees together, 295 00:14:17,690 --> 00:14:19,692 or at least trying to. 296 00:14:19,692 --> 00:14:23,196 So nice intention to keep the knees together, 297 00:14:23,196 --> 00:14:26,365 as I just move a little side to side, 298 00:14:26,365 --> 00:14:27,633 opening through the chest. 299 00:14:29,202 --> 00:14:30,736 One more time here. 300 00:14:32,338 --> 00:14:33,727 And then back to center. 301 00:14:34,841 --> 00:14:37,977 Inhale in, hands back at the heart. 302 00:14:41,814 --> 00:14:43,297 Inhale, reach it up. 303 00:14:45,485 --> 00:14:47,086 Exhale, diving forward. 304 00:14:49,188 --> 00:14:51,591 Stepping the right foot back, followed by the left. 305 00:14:51,591 --> 00:14:52,859 Take a second here in Plank, 306 00:14:52,859 --> 00:14:54,727 and then lower to the knees. 307 00:14:54,727 --> 00:14:57,036 Crossing the right ankle over the left. 308 00:14:57,036 --> 00:14:59,525 Nice and easy, we walk it through, 309 00:14:59,525 --> 00:15:02,435 and come to a nice seated posture. 310 00:15:02,435 --> 00:15:04,670 Sukhasana, cross-legged position here, 311 00:15:04,670 --> 00:15:06,539 where once again, I'll move through my flow, 312 00:15:06,539 --> 00:15:09,008 finding freedom in the shoulders. 313 00:15:09,008 --> 00:15:13,646 Freedom as I move elbows wide, and arms. 314 00:15:15,681 --> 00:15:17,049 Find the reverse. 315 00:15:18,618 --> 00:15:21,220 (gentle music) 316 00:15:28,961 --> 00:15:30,696 And now I hand it over to you. 317 00:15:31,731 --> 00:15:34,367 Finding a little expression, finding a little freedom 318 00:15:34,367 --> 00:15:36,402 within this form, moving the elbows 319 00:15:36,402 --> 00:15:38,600 in different directions. 320 00:15:38,600 --> 00:15:40,309 Connecting the movement to the breath. 321 00:15:41,274 --> 00:15:43,276 I'm doing a little Stevie here. 322 00:15:44,110 --> 00:15:46,846 Smile, find what feels good. 323 00:15:46,846 --> 00:15:48,414 Loosen up. 324 00:15:48,414 --> 00:15:49,849 Then when you feel satisfied, 325 00:15:51,184 --> 00:15:55,054 come back to the easy pose, Sukhasana. 326 00:15:55,054 --> 00:15:56,322 Take a couple of breaths here, 327 00:15:56,322 --> 00:15:58,624 exhaling out through mouth with sound. 328 00:15:59,792 --> 00:16:00,693 Inhale. 329 00:16:01,861 --> 00:16:04,292 Exhale through the mouth, (exhaling deeply). 330 00:16:09,218 --> 00:16:11,967 Join the palms together at the heart. 331 00:16:13,039 --> 00:16:14,170 Namaste. 332 00:16:17,777 --> 00:16:20,246 Alright, so that was our Freedom Flow, everybody. 333 00:16:20,246 --> 00:16:22,014 I hope you enjoy it. 334 00:16:22,014 --> 00:16:24,016 If you have any questions or comments, 335 00:16:24,016 --> 00:16:25,785 of course, leave them below. 336 00:16:25,785 --> 00:16:28,749 Become my friend of Facebook and be free with me. 337 00:16:30,656 --> 00:16:31,691 What else was I gonna say? 338 00:16:31,691 --> 00:16:33,826 Well I guess I should reference this watermelon. 339 00:16:33,826 --> 00:16:36,295 I got this from Johnson's Backyard Garden. 340 00:16:36,295 --> 00:16:37,630 We're about to eat it in the park. 341 00:16:37,630 --> 00:16:40,499 Ain't nothing like a good, fresh, local watermelon 342 00:16:40,499 --> 00:16:43,436 to make your hot day bright. 343 00:16:43,436 --> 00:16:47,440 And but on the way to find a place to eat this watermelon 344 00:16:47,440 --> 00:16:50,910 and shoot this, we found the ice cream man. 345 00:16:50,910 --> 00:16:54,647 And we were trying to get a red, white and blue Popsicle 346 00:16:54,647 --> 00:16:57,750 for Freedom Flow video. 347 00:16:57,750 --> 00:16:59,819 But and we picked out the blue one 348 00:16:59,819 --> 00:17:03,522 but he handed us one, and it's more the colors 349 00:17:03,522 --> 00:17:05,057 of the Mexican flag than 350 00:17:07,159 --> 00:17:07,993 red, white and blue. 351 00:17:07,993 --> 00:17:09,561 But you know what, 352 00:17:09,561 --> 00:17:11,030 we're gonna just embrace it, right? 353 00:17:11,030 --> 00:17:12,832 That's the theme today, embrace it. 354 00:17:12,832 --> 00:17:14,000 Find what feels good. 355 00:17:14,000 --> 00:17:15,535 I hope you enjoyed everyone. 356 00:17:15,535 --> 00:17:16,402 Have a wonderful day. 357 00:17:16,402 --> 00:17:18,404 Stay cool, and leave me a message. 358 00:17:18,404 --> 00:17:19,605 Take care. 359 00:17:19,605 --> 00:17:21,840 (laughing) 360 00:17:24,076 --> 00:17:26,244 Whoa, wow! 361 00:17:27,512 --> 00:17:28,446 Amazing! 362 00:17:31,517 --> 00:17:32,351 Whoah! 363 00:17:33,552 --> 00:17:34,387 Wow! 364 00:17:35,388 --> 00:17:38,591 This is proof that every yogi lives, 365 00:17:38,591 --> 00:17:39,492 I don't even know what's in this 366 00:17:39,492 --> 00:17:42,295 but I'm enjoying the heck out of it. 367 00:17:43,162 --> 00:17:45,565 I love how I'll say the F word but I won't say hell. 368 00:17:45,565 --> 00:17:46,399 Okay. 369 00:17:47,867 --> 00:17:48,701 Yummy. 370 00:17:48,701 --> 00:17:51,370 (upbeat music)