- Hey everyone.
Welcome to Yoga With Adriene.

I am Adriene and today we are
out in the beautiful park.

The ducks are swimming.

The wind is blowing and 
the sun is beating down.

That's right, 
we're in Austin, Texas.

It is hotter than a 
witch's cauldron up in here

and we have decide to 
embrace the heat today.

So we're gonna roll 
out our mats on the grass.

We're gonna 
find what feels good,

and the theme of 
the practice today

is to find 
freedom with the form.

So we'll do a 
repetitive movement today,

a little repetition but 
within that individually

we'll each eh, 
find what feels good

and find that freedom.

So join me, 
let's hop on the mat.

(upbeat music)

Okay we're going to 
begin at the head of the mat.

Standing hip width apart
or feet flush together.

Take a second here to 
just check in with the body.

Maybe do a little 
scan from head to toe.

Wiggle the fingertips.

Take a couple deep 
breaths in and out.

Maybe roll the neck a little bit

by drawing circles 
with the nose one way

and then the other.

Spreading your weight evenly

between all four 
corners of the feet.

And opening the body 
up for practice today.

Drawing the palms 
together at the heart,

take a deep breath in.

And exhale, Tadasana.

Inhale, bend the knees, 
reach the fingertips up.

On an exhale, float it down.

Uttanasana, Forward Fold.

Keep the knees soft as you
inhale, flat back position.

Exhale, soften and bow.

Inhale, spiral the shoulders,
reach it up.

Fingertips kiss.

And exhale, Anjali Mudra 
back down at the heart.

Here we go again, inhale.

Reach it up, bend the knees.

Fingertips kiss over head.

Exhale, enjoy this 
move as you dive forward.

Inhale, lift a flat back.

Your version, long neck.

Exhale, bow.

Inhale, back up the 
way we came, reach it up.

Palms together as we 
exhale back down at the heart.

Inhale, reach it up.

Fingertips spread.

Exhale up and over.

We bow, Forward Fold.

Flat back position.

Exhale bow.

Inhale, reach it up

all the way, long side body.

Exhale, back down at the heart.

Take the arms 
beside you and here we go.

Soft in the knees, 
we're gonna inhale.

Loop the shoulders, one.

Then draw the 
fingertips to the shoulders.

Draw a big circle 
with your elbows, two.

Opening the chest.

Now full arm as we reach 
forward, up and back, three.

Now reverse it.

Inhale, arms.

Fingertips to shoulders, elbows.

And reverse, shoulders forward.

Here we go inhale, lift it up.

And exhale, diving 
forward once again.

Nice long, smooth 
deep breaths as we inhale.

And step the right foot back,
runner's lunge.

Extending through 
the crown of the head,

loop the shoulders, open heart.

And then planting the palms,
and stepping it back

to Downward Facing Dog.

Pedal the feet, work your dog.

Feed the freedom here.

Find a little bit of movement,

a little bit of self expression.

You press into 
all 10 fingerprints.

And then step the 
right leg up into our lunge.

Check in.

Breathe deep, 
loop the shoulders.

Heart radiates forward.

Stepping the back 
foot up to meet the front,

Forward Fold, Uttanasana.

Inhale, Ardha Uttanasana.

Inhale, reaching up.

Palms come together overhead,

and we exhale 
back down at the heart.

Here we go again, 
looping the shoulders, one.

Elbows, two.

Arms, three.

And finding the reverse.

Forward,

elbows,

and shoulders.

Take a deep breath, 
inhale reach it all the way up.

And exhale, diving forward.

Soft knees as we inhale.

Flat back position.

And exhale, soften and bow.

Stepping that right foot back.

Drawing the navel 
in towards the spine.

Stretching that right heel
towards the back of the room.

Back of the mat, as we draw
the hands to the waistline.

Coming up into 
a high lunge here.

Notice how I'm finding a 
little bit of movement here,

sinking forward, 
finding my foundation.

Then I'll release 
the fingertips down,

and find my movement, shoulders,

elbows,

moving kind of 
swiftly here, arms.

And finding the reverse here.

Squeezing the 
inner thighs together,

making sure to really 
press into the ball joint

of that front big 
toe for stability.

Inhale, tracing a line with
the fingertips behind the ears.

We reach it up.

Find a little bit of movement,

then belly to the 
thigh to come down.

Plant the palms and step 
it back Downward Facing Dog.

Pedal the feet, breathe.

Going up and 
over the hurdle here.

Sending my weight forward, 
I find a little bit of a rock.

And now Chaturanga practice,
hugging the elbows in,

I slowly lower down.

Notice how my gaze 
is slightly forward

as I lower down to the belly.

Press into the tops of 
the feet, and lift up, Cobra.

Exhale, bow.

Curl the toes under.

Draw the navel to the spine

to send it back, Downward 
Facing Dog, pedal the feet.

Now stepping the right 
foot up into our lunge.

Prepping for high lunge here.

Finding my foundation, drawing
the hands to the waistline

and lifting up from the heart.

Strong legs here, squeezing
the inner thighs together.

Then I'll release my fingertips
slowly down at my sides.

And move shoulders, one.

Elbows.

And arms, nice 
full body experience.

And reverse, arms forward.

Elbows, and shoulders.

Tracing a line up 
behind the ears, high lunge.

Belly comes to the top 
of the thigh to release.

Palms to the mat.

And I step my back foot up to
meet the front, Forward Fold.

Inhale, lift to 
flat back position.

Exhale, bow.

Spiral the shoulders to reach
it all the way up, full breath

and exhale back 
down at the heart.

Here we go again, 
inhale reach it up.

Exhale, diving up and over.

Soft knees as I lift up,
and exhale, bow.

Step the right foot back.

Loop the shoulders 
and then slowly lowering

on to the right knee, top of
the right foot plants strong.

Prepping for Crescent Moon,
breathing into the front

of the right hip crease.

I draw my hands 
to the waistline,

and find my foundation.

Shoulders roll,

elbows,

and arms.

Find your expression, breathe.

And reverse it, sinking 
into that front hip, arms,

elbows,

holding on to my foundation,
shoulders.

Now reaching the fingertips 
forward, up and back.

Long puppy belly here,

heart lifting up 
towards the sky.

Don't forget your back 
legs so press into the top

of that back foot, 
and then exhale release.

Curl the toes under, 
step it back, Downward Dog.

Up and over the hurdle.

Find your best and 
most beautiful Plank.

Chaturanga practice.

Hugging elbows in, 
I shift it forward.

Slowly lower all the way down.

Inhale, Cobra.

Exhale, bow.

Curl the toes under, 
send it back, Downward Dog.

Pedal the feet, 
and when you're ready,

stepping that right 
foot up into your lunge.

Breathing into the 
front of the left hip crease,

as you slowly lower 
down onto the left knee.

Top of the left foot as we draw
the hands to the waistline.

And here we go.

Finding our groove, shoulders,

elbows, and arms.

Full breath as I 
find the reverse.

Check in with the neck here.

Squeeze the inner thighs in
towards the center of the mat.

Now reaching the fingertips
forward, up and back.

Full expression, breathe.

On your exhale, 
draw your lower belly in,

and we release, 
palms to the mat.

Curl the back toes 
under and rock that back foot

up to meet the front.

Deep breath.

Inhale, flat back position.

Exhale, bow.

Swiftly, reach the 
fingertips up and overhead.

And we exhale, 
back down at the heart.

Find that buoyancy,
inhale, reach it up.

Exhale, enjoy this 
move as you dive forward.

Inhale, lift to 
flat back position,

long beautiful neck.

Exhale, bow.

Fingertips come to the mat as
I step the right foot back.

This time I'm gonna 
plant my back heel,

prepping for Warrior I.

Nice strong foundation,
nice wide base,

as I draw the hands to 
the waistline to come up.

Draw the navel in 
towards the spine.

Lengthen the tailbone down.

Find your foundation, 
strong, shoulders loop.

Elbows loop.

Breathing deep, 
arms forward, up and back.

Reverse.

And inhaling, 
full posture, Warrior I.

On an exhale, open out.
Warrior II, Virabhadrasana II.

Notice how I'm 
looking down at my footing.

Open your eyes, take a 
look at your foundation.

Remember, building everything
from the ground up here.

As I reverse my Warrior, 
left fingertips reaching back.

Long in the side body, inhale.

And on an exhale, 
back to Warrior II,

bend that front knee deep.

Inhale, Reverse Warrior,
reach it back.

And on an exhale, 
back to Warrior II.

Sinking into the front knee.

Inhale, reaching 
forward to come back.

Breathe into the side body.

And exhale, Warrior II.

Soften, bend the left elbow,

and tracing a line 
with right fingertips

up through the side 
body behind the right ear.

Finding that extension, 
that line from the outer edge

of the right foot, all the way
through the right fingertips.

Take the gaze 
down and release back.

Step it back, 
Downward Facing Dog.

Going up and over 
the hurdle to Plank.

Chaturanga Practice,
hugging elbows in.

Keep that fire in your 
belly as you lower down,

and lift up, Bhujangasana,
Upward Facing Dog or Cobra.

Drawing the navel to the spine,

we send it back, Downward Dog.

Then stepping the 
right foot up, for Warrior I

on the other side.

Hands to the 
waistline to come up,

find your foundation,
find your footing,

and then let it flow.

Shoulders,

elbows,

sinking in to that front knee

as I reach through the arms.

Opening.

Back leg nice and strong here

as I reach up, Warrior I.

Take a deep breath in.

And on an exhale, opening out.

Virabhadrasana II, Warrior II.

Draw the shoulders 
away from the ears,

then reach it forward, up 
and back, Reverse Warrior.

Knitting the lower 
rib cage in together.

Drawing the navel 
in towards the spine.

And on an exhale, 
back to Warrior II.

Inhale, reaching 
forward, up and back.

Tailbone draws down.

And exhale, back to Warrior II.

Now find your groove, 
opening through the palm,

Reverse Warrior.

Exhale, Warrior II.

Softening, 
bending the right elbow,

coming to that extension
from the outer edge

of the left foot, all the
way up through the side body.

Notice how I'm wiggling 
my left fingertips here.

So full body awareness here,

and then looking down

to come out of the posture,
back through my lunge.

And rocking that back foot up

to meet the front, Forward Fold.

Lift to flat back position,
and exhale, bow.

Spiral the shoulders,
reach it up.

And exhale, palms back 
down together at the heart.

Where I'll bend the knees 
and take a deep breath.

Lifting the fingertips up,
I exhale,

opening up into a twist.

Notice how I'm 
keeping my knees together,

or at least trying to.

So nice intention to 
keep the knees together,

as I just move a 
little side to side,

opening through the chest.

One more time here.

And then back to center.

Inhale in, hands 
back at the heart.

Inhale, reach it up.

Exhale, diving forward.

Stepping the right foot back,
followed by the left.

Take a second here in Plank,

and then lower to the knees.

Crossing the right 
ankle over the left.

Nice and easy, 
we walk it through,

and come to a 
nice seated posture.

Sukhasana, 
cross-legged position here,

where once again, 
I'll move through my flow,

finding freedom 
in the shoulders.

Freedom as I move 
elbows wide, and arms.

Find the reverse.

(gentle music)

And now I hand it over to you.

Finding a little expression,
finding a little freedom

within this form,
moving the elbows

in different directions.

Connecting the 
movement to the breath.

I'm doing a little Stevie here.

Smile, find what feels good.

Loosen up.

Then when you feel satisfied,

come back to the 
easy pose, Sukhasana.

Take a couple of breaths here,

exhaling out 
through mouth with sound.

Inhale.

Exhale through the mouth,
(exhaling deeply).

Join the palms 
together at the heart.

Namaste.

Alright, so that was our 
Freedom Flow, everybody.

I hope you enjoy it.

If you have any 
questions or comments,

of course, leave them below.

Become my friend of 
Facebook and be free with me.

What else was I gonna say?

Well I guess I should 
reference this watermelon.

I got this from 
Johnson's Backyard Garden.

We're about to 
eat it in the park.

Ain't nothing like a good,
fresh, local watermelon

to make your hot day bright.

And but on the way to find a
place to eat this watermelon

and shoot this, we 
found the ice cream man.

And we were trying to get a
red, white and blue Popsicle

for Freedom Flow video.

But and we 
picked out the blue one

but he handed us one, 
and it's more the colors

of the Mexican flag than

red, white and blue.

But you know what,

we're gonna just 
embrace it, right?

That's the theme today,
embrace it.

Find what feels good.

I hope you enjoyed everyone.

Have a wonderful day.

Stay cool, and 
leave me a message.

Take care.

(laughing)

Whoa, wow!

Amazing!

Whoah!

Wow!

This is proof 
that every yogi lives,

I don't even know what's in this

but I'm enjoying 
the heck out of it.

I love how I'll say the F 
word but I won't say hell.

Okay.

Yummy.

(upbeat music)