1 00:00:00,579 --> 00:00:01,412 - What's up everyone? 2 00:00:01,412 --> 00:00:02,468 Welcome to Yoga with Adriene. 3 00:00:02,468 --> 00:00:03,827 I'm Adriene and today we have 4 00:00:03,827 --> 00:00:05,603 a fabulous practice for you: 5 00:00:05,603 --> 00:00:06,917 Freedom Glow. 6 00:00:06,917 --> 00:00:09,234 This is a little shout out to our Freedom Flow videos 7 00:00:09,234 --> 00:00:11,604 that invite you to find freedom within the form. 8 00:00:11,604 --> 00:00:13,437 But this one is super strong, 9 00:00:13,437 --> 00:00:15,769 gonna build some fire some heat from within, 10 00:00:15,769 --> 00:00:18,236 get a little sweaty and leave you feeling good. 11 00:00:18,236 --> 00:00:21,134 Hop into something comfy and let's get started. 12 00:00:21,134 --> 00:00:24,801 (upbeat music) 13 00:00:33,420 --> 00:00:34,463 Alrighty, my friends, 14 00:00:34,463 --> 00:00:37,633 let's begin standing at the top of the mat. 15 00:00:37,633 --> 00:00:39,903 Feet hip width apart. 16 00:00:39,903 --> 00:00:41,070 Mountain Pose. 17 00:00:42,040 --> 00:00:45,427 Big breath in. Stand up nice and tall. 18 00:00:46,176 --> 00:00:49,093 Then exhale, relaxing the shoulders. 19 00:00:50,449 --> 00:00:53,199 Take a moment to close your eyes. 20 00:00:54,628 --> 00:00:57,246 Trust me, trust yourself, trust the video. 21 00:00:57,246 --> 00:00:58,579 Close your eyes. 22 00:01:00,373 --> 00:01:02,031 And spread awareness throughout all 23 00:01:02,031 --> 00:01:04,114 four corners of your feet 24 00:01:05,972 --> 00:01:10,139 and see of you can find a gentle lift up through the heart. 25 00:01:19,090 --> 00:01:21,423 Begin to deepen your breath. 26 00:01:23,648 --> 00:01:25,819 And commit to using your breath 27 00:01:25,819 --> 00:01:29,986 as a tool to guide you throughout your practice today. 28 00:01:34,992 --> 00:01:36,830 Let's rock and roll. Bend the knees. 29 00:01:36,830 --> 00:01:39,702 Inhale, reach the fingertips all the way up. 30 00:01:39,702 --> 00:01:42,062 Big full body stretch, nothing fancy here. 31 00:01:42,062 --> 00:01:44,257 Fingertips kiss up and overhead. 32 00:01:44,257 --> 00:01:46,601 Keep the shoulders relaxed. 33 00:01:46,601 --> 00:01:49,548 Big breath in, exhale rain it down 34 00:01:49,548 --> 00:01:51,862 press into all four corners of the feet, 35 00:01:51,862 --> 00:01:54,025 keep lifting through the heart. 36 00:01:54,025 --> 00:01:56,728 Inhale reaching up towards the sky. 37 00:01:56,728 --> 00:02:01,012 Big stretch, fingertips kiss up and overhead. 38 00:02:01,012 --> 00:02:04,596 And exhale, floating the fingertips down. 39 00:02:04,596 --> 00:02:06,788 Begin to synchronize the movement with the breath. 40 00:02:06,788 --> 00:02:08,371 Inhale, reach it up. 41 00:02:09,903 --> 00:02:11,656 And this time on the exhale, 42 00:02:11,656 --> 00:02:13,997 Forward Fold, soft bend in the knees 43 00:02:13,997 --> 00:02:16,247 as you slowly take it down. 44 00:02:18,342 --> 00:02:21,451 Now find a little freedom within the form. 45 00:02:21,451 --> 00:02:23,961 So you might walk the fingertips to one side 46 00:02:23,961 --> 00:02:26,294 and then the other, you might clasp the elbows 47 00:02:26,294 --> 00:02:28,840 and rock gently side to side. 48 00:02:28,840 --> 00:02:30,861 Perhaps you shake the head a little yes 49 00:02:30,861 --> 00:02:32,965 and a little no. 50 00:02:32,965 --> 00:02:35,292 Be sure to take one moment where you bend the knees 51 00:02:35,292 --> 00:02:39,993 generously sending some love to the lower back. 52 00:02:39,993 --> 00:02:41,243 Keep breathing. 53 00:02:42,407 --> 00:02:45,308 Nice, long, smooth deep breaths. 54 00:02:45,308 --> 00:02:48,391 (rhythmic breathing) 55 00:02:51,016 --> 00:02:52,615 Then on your next inhale 56 00:02:52,615 --> 00:02:55,197 lift up halfway, lengthen through the crown 57 00:02:55,197 --> 00:02:57,392 of the head, palms come to the tops 58 00:02:57,392 --> 00:02:59,537 of the thighs and we pull the elbows back 59 00:02:59,537 --> 00:03:00,805 like little grasshopper legs 60 00:03:00,805 --> 00:03:03,618 creating length, long neck. 61 00:03:03,618 --> 00:03:05,827 Big breath in here. 62 00:03:05,827 --> 00:03:07,577 Exhale. Forward Fold. 63 00:03:08,988 --> 00:03:11,314 Awesome work, press into the feet and inhale. 64 00:03:11,314 --> 00:03:12,445 Big full body stretch. 65 00:03:12,445 --> 00:03:14,920 Reach for the skies, spread the fingertips. 66 00:03:14,920 --> 00:03:17,253 Press down through the feet. 67 00:03:18,475 --> 00:03:21,692 Exhale, hands to heart, namaste. 68 00:03:22,702 --> 00:03:26,054 Begin to find a lift through the front body energetically. 69 00:03:26,054 --> 00:03:29,487 A grounding through the back body. 70 00:03:29,487 --> 00:03:31,214 Find support from within 71 00:03:31,214 --> 00:03:34,508 by drawing the navel inward and upward. 72 00:03:34,508 --> 00:03:36,561 Connect to your center. 73 00:03:36,561 --> 00:03:39,978 And here we go inhale, reach for the sky. 74 00:03:41,662 --> 00:03:43,412 Exhale, Forward Fold. 75 00:03:45,870 --> 00:03:49,453 Inhale halfway, lift again, navel draws in. 76 00:03:50,646 --> 00:03:53,442 And exhale, Forward Fold. 77 00:03:53,442 --> 00:03:55,228 Awesome. This time bend the knees. 78 00:03:55,228 --> 00:03:58,769 Plant the palms and step the right toes back. 79 00:03:58,769 --> 00:04:00,304 Lower the right knee. 80 00:04:00,304 --> 00:04:03,245 Check to make sure front knee is over front ankle. 81 00:04:03,245 --> 00:04:05,713 And then allow this awareness from the lower body 82 00:04:05,713 --> 00:04:09,461 to slowly trickle up through the spine. 83 00:04:09,461 --> 00:04:11,543 Opening through the chest. 84 00:04:11,543 --> 00:04:12,710 Big breath in. 85 00:04:13,800 --> 00:04:15,728 Big breath out 86 00:04:15,728 --> 00:04:18,370 just stretching it out. Inhale. 87 00:04:18,370 --> 00:04:22,100 On the exhale pulling back through the left hip crease. 88 00:04:22,100 --> 00:04:24,296 Send the hips back. 89 00:04:24,296 --> 00:04:27,454 Left toes go up towards the sky. 90 00:04:27,454 --> 00:04:28,704 Keep breathing. 91 00:04:35,321 --> 00:04:36,183 When you're ready, 92 00:04:36,183 --> 00:04:39,295 rolling through the left foot nice and slow. 93 00:04:39,295 --> 00:04:40,996 Right hand comes to the Earth. 94 00:04:40,996 --> 00:04:42,790 And on your next breath in, 95 00:04:42,790 --> 00:04:44,794 peel the left fingertips all the way up 96 00:04:44,794 --> 00:04:47,540 coming into a nice low lunge twist. 97 00:04:47,540 --> 00:04:49,484 Open through the chest. 98 00:04:49,484 --> 00:04:50,984 Strong and steady. 99 00:04:54,244 --> 00:04:56,366 One more breath in 100 00:04:56,366 --> 00:04:59,434 and exhale all the way back down. 101 00:04:59,434 --> 00:05:00,921 Great, plant the palms, 102 00:05:00,921 --> 00:05:02,198 wrists underneath the shoulders. 103 00:05:02,198 --> 00:05:03,324 Curl the back toes under 104 00:05:03,324 --> 00:05:06,351 and when you're ready, step it back to a Plank. 105 00:05:06,351 --> 00:05:07,694 Big breaths here. 106 00:05:07,694 --> 00:05:09,583 Rocking front and back. 107 00:05:09,583 --> 00:05:11,581 Making sure the hips aren't dipping low 108 00:05:11,581 --> 00:05:13,937 or coming up, but finding that nice long line 109 00:05:13,937 --> 00:05:17,772 from the crown to the tail, the sitting bones to the heels. 110 00:05:17,772 --> 00:05:20,442 Great bend the elbows; press away from your yoga mat. 111 00:05:20,442 --> 00:05:21,275 Long neck. 112 00:05:21,275 --> 00:05:23,828 Remember the neck is an extension of the spine here. 113 00:05:23,828 --> 00:05:26,810 Navel draws up, you got this, one more breath. 114 00:05:26,810 --> 00:05:29,063 And then exhale slowly, lower the knees, 115 00:05:29,063 --> 00:05:31,896 hook the elbows in and lower down. 116 00:05:33,338 --> 00:05:35,755 Great, zip the legs up tight. 117 00:05:37,630 --> 00:05:38,666 Inhale. 118 00:05:38,666 --> 00:05:41,272 Slowly tucking the chin. 119 00:05:41,272 --> 00:05:43,721 Opening the heart forward, Baby Cobra. 120 00:05:43,721 --> 00:05:45,661 Nice and slow though here to start. 121 00:05:45,661 --> 00:05:46,994 Then we release. 122 00:05:47,964 --> 00:05:49,031 And two more times. 123 00:05:49,031 --> 00:05:49,864 Inhale. 124 00:05:49,864 --> 00:05:51,600 Tucking the chin to the chest. 125 00:05:51,600 --> 00:05:53,968 Lifting up, so really activating the muscles 126 00:05:53,968 --> 00:05:55,802 of the upper back body here 127 00:05:55,802 --> 00:05:57,827 and warming up through the spine. 128 00:05:57,827 --> 00:05:59,660 One more time, inhale. 129 00:06:00,562 --> 00:06:04,356 Open your heart and exhale, release. 130 00:06:04,356 --> 00:06:06,025 Great curl the toes under. 131 00:06:06,025 --> 00:06:08,507 Walk them in line with the hip points. 132 00:06:08,507 --> 00:06:10,136 Lift the kneecaps. 133 00:06:10,136 --> 00:06:12,754 Gaze straight down, inhale in. 134 00:06:12,754 --> 00:06:15,891 Exhale. Press up to top of a pushup plank. 135 00:06:15,891 --> 00:06:18,045 Big breath in here. 136 00:06:18,045 --> 00:06:21,361 Exhale to Downward-Facing Dog. 137 00:06:21,361 --> 00:06:22,637 Take your dog for a little walk here, 138 00:06:22,637 --> 00:06:23,893 stretch it out. 139 00:06:23,893 --> 00:06:26,060 Pedaling through the feet. 140 00:06:30,448 --> 00:06:33,213 Hands pressing evenly into the yoga mat 141 00:06:33,213 --> 00:06:36,802 and tops of the shoulders rotating out. 142 00:06:36,802 --> 00:06:38,688 Take a deep breath in. 143 00:06:38,688 --> 00:06:43,129 And on the exhale bend the knees, look forward. 144 00:06:43,129 --> 00:06:45,491 Step, hop, or jump to the top. 145 00:06:45,491 --> 00:06:48,410 I guess a hop and a jump's the same thing. 146 00:06:48,410 --> 00:06:50,660 We'll meet in Forward Fold. 147 00:06:51,923 --> 00:06:55,452 Big breath, lifting up halfway, inhale. 148 00:06:55,452 --> 00:06:57,025 Exhale, Fold. 149 00:06:58,490 --> 00:07:02,482 Inhale, reach for the sky. Big full body stretch here. 150 00:07:02,482 --> 00:07:05,215 Exhale hands to heart, namaste. 151 00:07:07,588 --> 00:07:08,761 Inhale in. 152 00:07:10,502 --> 00:07:12,112 Exhale release. 153 00:07:13,914 --> 00:07:17,334 Soft knees, inhale, reach it up. 154 00:07:17,334 --> 00:07:18,989 This time as you exhale, bend the elbows, 155 00:07:18,989 --> 00:07:20,752 thumbs point back pinkies forward, 156 00:07:20,752 --> 00:07:22,301 we open through the chest. 157 00:07:22,301 --> 00:07:23,663 Lengthen tailbone down, 158 00:07:23,663 --> 00:07:26,556 deep breath in, lift through the sternum 159 00:07:26,556 --> 00:07:27,889 and then exhale. 160 00:07:28,851 --> 00:07:31,018 Inhale, reach for the sky. 161 00:07:32,031 --> 00:07:33,781 Exhale, Forward Fold. 162 00:07:35,943 --> 00:07:38,061 Inhale. Halfway Lift, your version, 163 00:07:38,061 --> 00:07:41,802 again finding a little freedom within the form today. 164 00:07:41,802 --> 00:07:43,122 Exhale Fold. 165 00:07:45,266 --> 00:07:48,800 Great this time plant the palms, step the left toes back, 166 00:07:48,800 --> 00:07:51,060 lower the left knee. 167 00:07:51,060 --> 00:07:53,570 Front knee over front ankle, breath deep here. 168 00:07:53,570 --> 00:07:54,820 Stretch it out. 169 00:07:56,268 --> 00:07:57,935 Opening up the hips. 170 00:07:58,860 --> 00:08:00,781 Letting that awareness travel from 171 00:08:00,781 --> 00:08:02,974 the hips, the legs, all the way up through the spine 172 00:08:02,974 --> 00:08:04,210 so we're not collapsed over here. 173 00:08:04,210 --> 00:08:07,293 But finding length through the crown. 174 00:08:08,767 --> 00:08:09,767 Breath deep. 175 00:08:17,037 --> 00:08:19,164 Inhale in deeply. 176 00:08:19,164 --> 00:08:20,772 On your exhale, begin to pull back 177 00:08:20,772 --> 00:08:22,283 through that right hip crease. 178 00:08:22,283 --> 00:08:24,533 Right toes towards the sky. 179 00:08:28,989 --> 00:08:31,239 Nice runner's stretch here. 180 00:08:32,453 --> 00:08:35,321 Pressing into the top of the back foot. 181 00:08:35,321 --> 00:08:39,488 My left hip is stacked right over my left knee here. 182 00:08:41,357 --> 00:08:42,480 Inhale in. 183 00:08:43,366 --> 00:08:46,699 Exhale, rolling through that right foot. 184 00:08:47,543 --> 00:08:50,394 Left hand comes to the Earth right underneath the shoulder. 185 00:08:50,394 --> 00:08:53,020 And on a big breath in, I peel the right fingertips 186 00:08:53,020 --> 00:08:55,603 all the way up towards the sky. 187 00:08:56,973 --> 00:08:58,223 Deep breath in. 188 00:08:59,265 --> 00:09:00,598 Deep breath out. 189 00:09:01,983 --> 00:09:04,381 Deep breath in, one more. 190 00:09:04,381 --> 00:09:07,859 And then exhale, slowly release back to center. 191 00:09:07,859 --> 00:09:12,596 Awesome, plant the palms, step it back to plank. 192 00:09:12,596 --> 00:09:14,105 Three breaths here, you got it. 193 00:09:14,105 --> 00:09:15,840 Wrists right underneath the shoulders. 194 00:09:15,840 --> 00:09:17,872 Really spiking the heels towards the back edge 195 00:09:17,872 --> 00:09:19,666 of your yoga mat, super strong here. 196 00:09:19,666 --> 00:09:21,473 Navel draws up and crown of the head 197 00:09:21,473 --> 00:09:23,285 reaches towards the front. 198 00:09:23,285 --> 00:09:26,013 Inhale in, exhale, lower all the way down 199 00:09:26,013 --> 00:09:29,034 to the belly, nice and slow. 200 00:09:29,034 --> 00:09:30,713 Press into the tops of the feet. 201 00:09:30,713 --> 00:09:33,014 This time heels hip width apart. 202 00:09:33,014 --> 00:09:34,181 Inhale, Cobra. 203 00:09:35,880 --> 00:09:37,130 Exhale release. 204 00:09:38,175 --> 00:09:40,720 Curl the toes under, lift the kneecaps, 205 00:09:40,720 --> 00:09:42,658 inhale in, exhale. 206 00:09:42,658 --> 00:09:45,847 Strong, pressing up to Plank. 207 00:09:45,847 --> 00:09:47,180 Inhale in again. 208 00:09:48,125 --> 00:09:50,042 Exhale to Downward Dog. 209 00:09:52,716 --> 00:09:56,178 Awesome work, continue to refine here. 210 00:09:56,178 --> 00:09:57,928 Find what feels good. 211 00:09:59,113 --> 00:10:00,613 Stay present. 212 00:10:08,902 --> 00:10:11,454 And when you're ready drop the left heel this time, 213 00:10:11,454 --> 00:10:13,536 inhale, lift the right leg up high. 214 00:10:13,536 --> 00:10:18,009 Exhale knee to nose, navel draws up connecting to 215 00:10:18,009 --> 00:10:20,060 your center as you inhale lift it up, 216 00:10:20,060 --> 00:10:21,384 Three-Legged Dog. 217 00:10:21,384 --> 00:10:23,625 Step into your power, cultivating strength, 218 00:10:23,625 --> 00:10:25,018 knee to nose. 219 00:10:25,018 --> 00:10:26,075 One more time. 220 00:10:26,075 --> 00:10:26,908 Inhale. 221 00:10:28,015 --> 00:10:29,765 Exhale, knee to nose. 222 00:10:30,832 --> 00:10:31,692 Awesome. 223 00:10:31,692 --> 00:10:33,952 Step the right foot up high lunge, 224 00:10:33,952 --> 00:10:35,518 take your time getting here, 225 00:10:35,518 --> 00:10:37,292 front knee over front ankle. 226 00:10:37,292 --> 00:10:38,803 Back heel is lifted. 227 00:10:38,803 --> 00:10:40,503 Take a second here to refine. 228 00:10:40,503 --> 00:10:42,639 Make sure you're not on a tightrope so, 229 00:10:42,639 --> 00:10:46,344 feet are nice and hip distance apart. 230 00:10:46,344 --> 00:10:48,576 When you're ready inhale, reach for the sky. 231 00:10:48,576 --> 00:10:50,105 Strong posture here. 232 00:10:50,105 --> 00:10:51,833 Big beach ball overhead, if you feel 233 00:10:51,833 --> 00:10:54,250 like the shoulders are tight. 234 00:10:56,656 --> 00:10:58,030 Bend the left knee so you can get 235 00:10:58,030 --> 00:10:59,568 your pelvis underneath you. 236 00:10:59,568 --> 00:11:01,521 Lifting up through the front body again. 237 00:11:01,521 --> 00:11:03,871 Grounding through the back body. 238 00:11:03,871 --> 00:11:05,457 Inhale in. 239 00:11:05,457 --> 00:11:08,140 Exhale, pivot on the back foot and open out. 240 00:11:08,140 --> 00:11:09,960 Warrior Two. 241 00:11:09,960 --> 00:11:12,965 Strong and steady sink deep into that front leg. 242 00:11:12,965 --> 00:11:14,543 Pull the pinkies back. 243 00:11:14,543 --> 00:11:18,165 Find length, lift your heart, inhale in. 244 00:11:18,165 --> 00:11:19,302 Exhale out. 245 00:11:20,162 --> 00:11:21,172 Moving with the breath. 246 00:11:21,172 --> 00:11:24,159 Inhale. Reach the right fingertips forward up and back. 247 00:11:24,159 --> 00:11:27,506 Peaceful Warrior big stretch in the right side body here. 248 00:11:27,506 --> 00:11:28,339 Inhale in. 249 00:11:29,188 --> 00:11:32,404 Exhale all the way to Extended Side Angle. 250 00:11:32,404 --> 00:11:35,245 Right elbow on the top of the right thigh. 251 00:11:35,245 --> 00:11:36,723 Inhale, open the chest, 252 00:11:36,723 --> 00:11:39,788 left fingertips draw up towards the sky. 253 00:11:39,788 --> 00:11:41,606 Big stretch, inhale. 254 00:11:41,606 --> 00:11:45,502 Exhale all the way back down to your Lunge nice and slow. 255 00:11:45,502 --> 00:11:46,807 And strong. 256 00:11:46,807 --> 00:11:48,941 Step the right toes back or keep them lifted 257 00:11:48,941 --> 00:11:51,347 for a one-legged transition here. 258 00:11:51,347 --> 00:11:52,790 You can go belly to Cobra, 259 00:11:52,790 --> 00:11:54,986 or Chaturanga to Upward-Facing Dog. 260 00:11:54,986 --> 00:11:56,989 So you have lots of options here. 261 00:11:56,989 --> 00:11:59,377 Can change it up, find freedom within the form 262 00:11:59,377 --> 00:12:00,897 as you grow your practice. 263 00:12:00,897 --> 00:12:04,793 Inhale, open the chest in Cobra or Up-Dog 264 00:12:04,793 --> 00:12:07,293 and then exhale, Child's Pose. 265 00:12:11,770 --> 00:12:12,770 Take a rest. 266 00:12:13,760 --> 00:12:16,677 (breathing deeply) 267 00:12:24,125 --> 00:12:26,411 Spread awareness through the fingerprints 268 00:12:26,411 --> 00:12:29,595 and slowly make your way back to all fours. 269 00:12:29,595 --> 00:12:31,846 Walk the knees right underneath the hips, 270 00:12:31,846 --> 00:12:34,302 toes in line with the knees. 271 00:12:34,302 --> 00:12:35,836 Inhale in. 272 00:12:35,836 --> 00:12:38,264 Exhale, curl the toes under. 273 00:12:38,264 --> 00:12:39,931 Downward-Facing Dog. 274 00:12:41,285 --> 00:12:43,495 This time, drop the right heel and inhale. 275 00:12:43,495 --> 00:12:45,343 Left leg, up high. 276 00:12:45,343 --> 00:12:47,597 Here we go, cultivating strength. 277 00:12:47,597 --> 00:12:49,061 Big breath in. 278 00:12:49,061 --> 00:12:50,286 Exhale, knee to nose. 279 00:12:50,286 --> 00:12:52,364 Rounding through, navel draws up. 280 00:12:52,364 --> 00:12:54,649 Inhale, lift it up. 281 00:12:54,649 --> 00:12:56,399 Exhale, knee to nose. 282 00:12:57,685 --> 00:13:00,166 Last one, inhale. Reach! 283 00:13:00,166 --> 00:13:02,216 Exhale, knee to nose. 284 00:13:03,240 --> 00:13:04,885 Step it up. 285 00:13:04,885 --> 00:13:05,940 High Lunge. 286 00:13:05,940 --> 00:13:08,205 Take your time, building from the ground up. 287 00:13:08,205 --> 00:13:10,122 Strong foundation here. 288 00:13:11,875 --> 00:13:13,315 And then big Power Pose, here, 289 00:13:13,315 --> 00:13:15,389 as you reach the fingertips up high. 290 00:13:15,389 --> 00:13:16,880 Open through the chest. 291 00:13:16,880 --> 00:13:18,385 Again, no need to be super tight, here. 292 00:13:18,385 --> 00:13:19,995 You can give yourself lots of space. 293 00:13:19,995 --> 00:13:21,666 Navel draws in and up. 294 00:13:21,666 --> 00:13:23,179 So, active in the belly. 295 00:13:23,179 --> 00:13:24,012 You got this. 296 00:13:24,012 --> 00:13:25,952 Keep breathing, relax your shoulders. 297 00:13:25,952 --> 00:13:27,351 Soft bend in the right knee, 298 00:13:27,351 --> 00:13:31,351 so you can get your pelvis right underneath you. 299 00:13:32,844 --> 00:13:35,295 Then take a big breath in here. 300 00:13:35,295 --> 00:13:37,282 Use your exhale to open it out. 301 00:13:37,282 --> 00:13:39,377 Warrior Two to the right. 302 00:13:39,377 --> 00:13:41,346 Pull the pinkies back. 303 00:13:41,346 --> 00:13:42,846 Breathe deep here. 304 00:13:47,718 --> 00:13:49,996 Moving with the breath. Inhale. 305 00:13:49,996 --> 00:13:52,148 Left fingertips reach forward, up and back. 306 00:13:52,148 --> 00:13:53,565 Peaceful Warrior. 307 00:13:54,682 --> 00:13:57,015 Exhale, Extended Side Angle. 308 00:13:59,525 --> 00:14:02,598 Left elbow to the top of the left thigh on an inhale. 309 00:14:02,598 --> 00:14:06,029 Right fingertips pull up, up, up towards the sky. 310 00:14:06,029 --> 00:14:08,862 In my case, a beautiful, blue sky. 311 00:14:10,186 --> 00:14:11,701 Inhale. 312 00:14:11,701 --> 00:14:14,971 Exhale all the way back down to your Lunge. 313 00:14:14,971 --> 00:14:17,608 Plant the palms, step it back. 314 00:14:17,608 --> 00:14:20,912 Belly to Cobra or Chaturanga to Up-Dog. 315 00:14:20,912 --> 00:14:23,718 Again, this practice is meant to inspire 316 00:14:23,718 --> 00:14:26,500 and empower you to find a little freedom within the form. 317 00:14:26,500 --> 00:14:28,507 Move slow and mindful. 318 00:14:28,507 --> 00:14:30,180 Keep breathing deep. 319 00:14:30,180 --> 00:14:33,009 We'll meet in Child's Pose. 320 00:14:33,009 --> 00:14:35,759 (deep breathing) 321 00:14:44,203 --> 00:14:46,282 Sweet. Press into the fingerprints. 322 00:14:46,282 --> 00:14:50,482 When you're ready, slowly make your way back up. 323 00:14:50,482 --> 00:14:53,409 Walk the knees underneath the hips. 324 00:14:53,409 --> 00:14:55,909 When you're ready, Downward-Facing Dog. 325 00:14:55,909 --> 00:14:59,326 So take your time getting there. No rush. 326 00:15:03,495 --> 00:15:06,230 Bend the knees, inhale, look forward. 327 00:15:06,230 --> 00:15:08,805 Slow walk up towards the front, or you can hop. 328 00:15:08,805 --> 00:15:10,548 Make your way to the top. 329 00:15:10,548 --> 00:15:12,999 This time, feet together. Really together. 330 00:15:12,999 --> 00:15:14,082 Forward Fold. 331 00:15:16,601 --> 00:15:19,962 Inhale, Halfway Lift. Your version. 332 00:15:19,962 --> 00:15:21,379 And exhale, Fold. 333 00:15:22,338 --> 00:15:23,706 Inhale, reach for the sky. 334 00:15:23,706 --> 00:15:25,379 Press into the earth. 335 00:15:25,379 --> 00:15:27,386 Reach, reach, reach! 336 00:15:27,386 --> 00:15:30,034 And exhale, hands to heart. 337 00:15:30,034 --> 00:15:31,446 Jumping right in, here we go. 338 00:15:31,446 --> 00:15:33,684 Inhale. Stick with me. 339 00:15:33,684 --> 00:15:35,184 Reach for the sky. 340 00:15:36,177 --> 00:15:37,927 Exhale. Forward Fold. 341 00:15:39,548 --> 00:15:41,932 This time, bend the knees generously. 342 00:15:41,932 --> 00:15:43,763 Belly comes to the top of the thighs. 343 00:15:43,763 --> 00:15:45,265 Maybe you create a little bit of space 344 00:15:45,265 --> 00:15:46,774 between the heels here. 345 00:15:46,774 --> 00:15:48,386 And when you're ready, inhale. 346 00:15:48,386 --> 00:15:51,155 Strong and steady, reach the fingertips forward. 347 00:15:51,155 --> 00:15:52,691 Big beach ball in the hands here. 348 00:15:52,691 --> 00:15:54,693 So again, maybe not so tight today 349 00:15:54,693 --> 00:15:58,111 as you sit back in Utkatasana, Chair Pose. 350 00:15:58,111 --> 00:15:59,308 Breathe deep. 351 00:15:59,308 --> 00:16:02,427 Work to get the knees back over the ankles 352 00:16:02,427 --> 00:16:04,749 and use the fingertips coming forward 353 00:16:04,749 --> 00:16:08,204 as a little counterweight for sending the hips back. 354 00:16:08,204 --> 00:16:09,791 One more big breath in here. 355 00:16:09,791 --> 00:16:11,312 You got this. 356 00:16:11,312 --> 00:16:13,602 Welcome that heat, and then exhale. 357 00:16:13,602 --> 00:16:14,615 Let it go. 358 00:16:16,204 --> 00:16:17,059 Awesome. 359 00:16:17,059 --> 00:16:21,076 Plant the palms, step or hop it back to Plank. 360 00:16:21,076 --> 00:16:24,982 Make your way to Downward Dog by either going straight there 361 00:16:24,982 --> 00:16:27,315 or moving through a Vinyasa. 362 00:16:36,051 --> 00:16:37,353 When you arrive in Downward Dog, 363 00:16:37,353 --> 00:16:40,715 take the deepest breath you've taken all day. 364 00:16:40,715 --> 00:16:43,548 Then exhale out through the mouth. 365 00:16:44,735 --> 00:16:45,994 Great. Drop the left heel. 366 00:16:45,994 --> 00:16:48,430 Inhale. Lift the right leg up high. 367 00:16:48,430 --> 00:16:50,473 Exhale, this time right knee comes up 368 00:16:50,473 --> 00:16:53,140 and over to kiss the right elbow. 369 00:16:53,140 --> 00:16:54,979 Upper body's in plank. 370 00:16:54,979 --> 00:16:57,306 Inhale, Three-Legged Dog. 371 00:16:57,306 --> 00:17:01,616 Cross it over. Right knee kisses the left elbow. 372 00:17:01,616 --> 00:17:04,848 Waking up the muscles of the abdominal wall. 373 00:17:04,848 --> 00:17:05,930 Moving nice and slow. 374 00:17:05,930 --> 00:17:08,248 This time right through center, knee to nose. 375 00:17:08,248 --> 00:17:10,443 We've been here before. 376 00:17:10,443 --> 00:17:12,396 Inhale, lift if up. 377 00:17:12,396 --> 00:17:14,894 Light step as you step the right foot all the way up 378 00:17:14,894 --> 00:17:16,738 into your Lunge. 379 00:17:16,738 --> 00:17:18,708 Big breath in lifts you up again. 380 00:17:18,708 --> 00:17:21,658 High Lunge, strong and steady. 381 00:17:22,847 --> 00:17:25,747 Welcome that heat, that sweat. 382 00:17:25,747 --> 00:17:29,330 Stick with it. Stay focused on your breath. 383 00:17:31,019 --> 00:17:33,390 Alright, here we go, moving with the breath. 384 00:17:33,390 --> 00:17:35,260 Inhale, straighten both legs. 385 00:17:35,260 --> 00:17:37,748 Reach the fingertips all the way up. 386 00:17:37,748 --> 00:17:39,215 Lengthen through the crown of the head. 387 00:17:39,215 --> 00:17:41,024 Fingertips kiss, up and overhead. 388 00:17:41,024 --> 00:17:43,319 Toning that back calf, inhale. 389 00:17:43,319 --> 00:17:45,090 Then exhale. Bend the front knee. 390 00:17:45,090 --> 00:17:48,258 Reach the left heel back and float the fingertips down. 391 00:17:48,258 --> 00:17:49,269 Alright, we got this. 392 00:17:49,269 --> 00:17:51,004 Stay focused on the breath. Inhale. 393 00:17:51,004 --> 00:17:52,921 Reach. Slow and steady. 394 00:17:54,010 --> 00:17:56,813 Exhale. Float it down. 395 00:17:58,137 --> 00:17:58,970 One more time. 396 00:17:58,970 --> 00:18:00,137 Inhale, reach. 397 00:18:01,082 --> 00:18:04,582 And this time, as you exhale, Warrior Two. 398 00:18:05,779 --> 00:18:06,612 Refine. 399 00:18:09,874 --> 00:18:11,043 And moving with the breath. 400 00:18:11,043 --> 00:18:12,771 Open the palms up towards the sky. 401 00:18:12,771 --> 00:18:14,518 Inhale, straighten both legs. 402 00:18:14,518 --> 00:18:15,748 Straighten that front leg, 403 00:18:15,748 --> 00:18:17,841 fingertips reach up and overhead. 404 00:18:17,841 --> 00:18:22,105 Exhale, maybe taking the gaze, the focus, forward. 405 00:18:22,105 --> 00:18:26,217 Inhale, reach, straightening the front leg. 406 00:18:26,217 --> 00:18:27,829 Exhale. 407 00:18:27,829 --> 00:18:29,742 Bend forward. 408 00:18:30,482 --> 00:18:32,482 Inhale, reach. Last one. 409 00:18:33,486 --> 00:18:35,540 Strong arms here, strong legs. You got this. 410 00:18:35,540 --> 00:18:38,717 Draw the navel in, Warrior Two. 411 00:18:38,717 --> 00:18:40,640 Peaceful Warrior on the inhale. 412 00:18:40,640 --> 00:18:42,161 Inhale, reach up and over. 413 00:18:42,161 --> 00:18:43,161 Big stretch. 414 00:18:44,056 --> 00:18:46,947 And then exhale, Extended Side Angle. 415 00:18:46,947 --> 00:18:48,030 Your version. 416 00:18:49,174 --> 00:18:51,438 Big breath in, open your heart. 417 00:18:51,438 --> 00:18:53,438 Exhale all the way down. 418 00:18:54,723 --> 00:18:57,761 Plant the palms, inhale, look forward. 419 00:18:57,761 --> 00:18:59,989 Exhale, step it back. 420 00:18:59,989 --> 00:19:04,156 Move through a Vinyasa, or straight to Downward Dog. 421 00:19:14,946 --> 00:19:18,616 In Down-Dog, drop the right heel, 422 00:19:18,628 --> 00:19:21,273 inhale to lift the left leg up high. 423 00:19:21,273 --> 00:19:22,777 Here we go, cultivate strength. 424 00:19:22,777 --> 00:19:24,559 Left knee to left elbow. 425 00:19:24,559 --> 00:19:26,991 Gaze straight down, upper body's in Plank. 426 00:19:26,991 --> 00:19:29,074 Inhale, Three-Legged Dog. 427 00:19:31,846 --> 00:19:33,473 Exhale, cross it over. 428 00:19:33,473 --> 00:19:35,537 Left knee to right elbow. 429 00:19:35,537 --> 00:19:36,414 Here we go, last one. 430 00:19:36,414 --> 00:19:37,432 Inhale. 431 00:19:37,432 --> 00:19:39,390 Three-Legged Dog. 432 00:19:39,390 --> 00:19:41,140 Exhale, knee to nose. 433 00:19:42,596 --> 00:19:45,622 Inhale, extend the left leg all the way up 434 00:19:45,622 --> 00:19:49,490 and then light step all the way forward. 435 00:19:49,490 --> 00:19:50,994 Find your breath. 436 00:19:50,994 --> 00:19:52,703 On the inhale, High Lunge. 437 00:19:52,703 --> 00:19:55,052 Fingertips reach up towards the sky. 438 00:19:55,052 --> 00:19:56,491 Welcome the heat, here. 439 00:19:56,491 --> 00:19:58,637 Sink deep into that front leg, 440 00:19:58,637 --> 00:20:01,757 front knee over front ankle. 441 00:20:01,757 --> 00:20:03,394 Here we go, moving with the breath. 442 00:20:03,394 --> 00:20:05,283 Inhale, reach the fingertips up, 443 00:20:05,283 --> 00:20:06,965 lift up from the pelvic floor. 444 00:20:06,965 --> 00:20:09,413 Mula Bandha, navel draws in and up. 445 00:20:09,413 --> 00:20:13,326 Straighten both legs, toning the right calf. 446 00:20:13,326 --> 00:20:14,159 And then exhale, bend the front knee, 447 00:20:14,159 --> 00:20:17,735 float the fingertips down. Great. 448 00:20:17,735 --> 00:20:19,240 Inhale, reach it up. 449 00:20:19,240 --> 00:20:21,822 Straighten both legs. Hug the lower ribs in. 450 00:20:21,822 --> 00:20:23,873 Find that containment. 451 00:20:23,873 --> 00:20:25,191 That support from within. 452 00:20:25,191 --> 00:20:28,299 As you exhale, float it down. 453 00:20:28,299 --> 00:20:30,674 And last one, inhale, reach. 454 00:20:30,674 --> 00:20:32,007 Lift your heart. 455 00:20:33,112 --> 00:20:34,779 Exhale, Warrior Two. 456 00:20:37,081 --> 00:20:39,081 Take a moment to refine. 457 00:20:40,816 --> 00:20:42,429 Stay focused on the breath. 458 00:20:42,429 --> 00:20:43,262 Here we go. 459 00:20:43,262 --> 00:20:46,134 Inhale, straighten the front leg, lift the heart. 460 00:20:46,134 --> 00:20:48,500 Fingertips kiss up and overhead. 461 00:20:48,500 --> 00:20:51,117 Exhale. Warrior Two. 462 00:20:52,039 --> 00:20:53,949 Inhale, reach. 463 00:20:53,949 --> 00:20:56,193 Strong and steady. 464 00:20:56,193 --> 00:20:57,860 Exhale, Warrior Two. 465 00:20:59,910 --> 00:21:00,773 And one more time. 466 00:21:00,773 --> 00:21:02,523 Inhale nice and slow. 467 00:21:03,911 --> 00:21:07,748 Exhale your Vajrasana Two. 468 00:21:07,758 --> 00:21:10,110 Beautiful. Open the left palm. 469 00:21:10,110 --> 00:21:11,984 Left fingertips reach forward, up and back. 470 00:21:11,984 --> 00:21:14,907 We find that Peaceful Warrior. 471 00:21:14,907 --> 00:21:16,232 Big breath in. 472 00:21:16,232 --> 00:21:20,732 And then exhale, Extended Side Angle. Your version. 473 00:21:20,732 --> 00:21:23,388 So you can take the left knee to the top of the left thigh. 474 00:21:23,388 --> 00:21:25,096 In time, you could bring the left fingertips 475 00:21:25,096 --> 00:21:27,961 all the way down to the earth. 476 00:21:27,961 --> 00:21:30,707 Finding freedom within the form. 477 00:21:30,707 --> 00:21:33,635 Big inhale here, open the heart. 478 00:21:33,635 --> 00:21:35,827 And exhale brings you back to your Lunge. 479 00:21:35,827 --> 00:21:36,918 Awesome work, everyone. 480 00:21:36,918 --> 00:21:41,085 Plant the palms, move through one last Vinyasa, here. 481 00:21:42,518 --> 00:21:45,142 Move with your breath. 482 00:21:45,142 --> 00:21:47,632 And then send it to Child's Pose. 483 00:21:47,632 --> 00:21:50,382 Whenever you're ready. Great job. 484 00:21:54,480 --> 00:21:56,897 Close your eyes, take a rest. 485 00:21:59,033 --> 00:22:00,700 Observe your breath. 486 00:22:07,987 --> 00:22:11,687 Press into the fingerprints, slow and steady, 487 00:22:11,687 --> 00:22:14,097 rise up to all fours. 488 00:22:14,097 --> 00:22:16,032 Walk the knees underneath the hips 489 00:22:16,032 --> 00:22:17,969 and then swing the toes just to one side. 490 00:22:17,969 --> 00:22:19,219 Come to a seat. 491 00:22:23,462 --> 00:22:25,631 Hands come around to the backs of the thighs. 492 00:22:25,631 --> 00:22:28,323 We loop the shoulders and, nice and slow, 493 00:22:28,323 --> 00:22:31,656 starting with the tail, we roll it down. 494 00:22:34,123 --> 00:22:36,123 Get centered on the mat. 495 00:22:41,731 --> 00:22:42,714 And then, when you're ready, 496 00:22:42,714 --> 00:22:46,420 interlace the fingertips behind the head. 497 00:22:46,420 --> 00:22:48,946 Elbows nice and wide. 498 00:22:48,946 --> 00:22:51,342 Scoop the tailbone up. Tap into your center again. 499 00:22:51,342 --> 00:22:52,752 Your core strength. Here we go. 500 00:22:52,752 --> 00:22:54,751 Lifting the knees just above the hip points, 501 00:22:54,751 --> 00:22:55,973 or slightly in front. 502 00:22:55,973 --> 00:22:57,081 You want to make sure your lower back 503 00:22:57,081 --> 00:22:59,350 is nice and flush with your yoga mat. 504 00:22:59,350 --> 00:23:01,350 Yogi bicycles, inhaling. 505 00:23:02,245 --> 00:23:05,343 Exhale, lift the head, the neck, the chest. 506 00:23:05,343 --> 00:23:07,034 Keep the chin lifting up towards the sky. 507 00:23:07,034 --> 00:23:08,141 So we're not crunching here, 508 00:23:08,141 --> 00:23:09,828 but keeping the elbows nice and wide, 509 00:23:09,828 --> 00:23:11,911 Creating this soft hammock for the neck, here. 510 00:23:11,911 --> 00:23:14,312 You can extend the thumbs for a little extra support. 511 00:23:14,312 --> 00:23:15,204 Here we go. 512 00:23:15,204 --> 00:23:16,037 Inhale in. 513 00:23:16,037 --> 00:23:20,027 Exhale, right elbow to left knee, 514 00:23:20,027 --> 00:23:22,846 extend the right leg out long. 515 00:23:22,846 --> 00:23:25,121 Inhale. Back to center. 516 00:23:25,121 --> 00:23:26,654 Exhale twist. 517 00:23:27,766 --> 00:23:29,403 Nice and slow, keep it going. 518 00:23:29,403 --> 00:23:30,286 Inhale. 519 00:23:30,286 --> 00:23:31,369 Exhale twist. 520 00:23:32,684 --> 00:23:33,517 Inhale. 521 00:23:34,361 --> 00:23:35,918 Exhale twist. 522 00:23:35,918 --> 00:23:36,971 Think about bringing your shoulder 523 00:23:36,971 --> 00:23:38,141 to the center of your chest. 524 00:23:38,141 --> 00:23:40,047 So really getting into those obliques, as well. 525 00:23:40,047 --> 00:23:41,127 Inhale. 526 00:23:41,127 --> 00:23:41,960 Exhale. 527 00:23:43,415 --> 00:23:46,752 Keep it going. Listen to the sound of your breath. 528 00:23:46,752 --> 00:23:49,585 (breathes deeply) 529 00:23:56,083 --> 00:23:57,166 You got this. 530 00:24:00,606 --> 00:24:03,049 Do one more on each side, nice and slow. 531 00:24:03,049 --> 00:24:03,966 Don't rush. 532 00:24:07,523 --> 00:24:09,484 And then release. Ah! 533 00:24:09,484 --> 00:24:12,845 Bring the soles of the feet together, knees nice and wide. 534 00:24:12,845 --> 00:24:13,908 Bring the hands to the belly 535 00:24:13,908 --> 00:24:16,908 and just give yourself a little pet. 536 00:24:18,858 --> 00:24:20,858 Inhale, lots of love in. 537 00:24:22,188 --> 00:24:24,931 Exhale, lots of love out. 538 00:24:26,367 --> 00:24:29,534 Close your eyes, relax your shoulders. 539 00:24:34,736 --> 00:24:37,795 And slowly, sending the fingertips out left to right, 540 00:24:37,795 --> 00:24:40,396 big Texas T here, I'm just gonna bring my right knee 541 00:24:40,396 --> 00:24:43,813 and slowly fold it over to meet the left. 542 00:24:45,462 --> 00:24:46,860 If you want a little more, you could hug the knees 543 00:24:46,860 --> 00:24:51,027 up towards the chest, or even extend the top leg out long. 544 00:24:54,430 --> 00:24:55,263 Inhale in. 545 00:24:56,850 --> 00:24:57,767 Big exhale. 546 00:25:05,443 --> 00:25:07,776 Gently make your way back to center. 547 00:25:07,776 --> 00:25:10,016 Maybe knees nice and wide. 548 00:25:10,016 --> 00:25:11,797 And then take it to the other side. 549 00:25:11,797 --> 00:25:12,880 Recline rest. 550 00:25:26,121 --> 00:25:27,038 Big inhale. 551 00:25:28,462 --> 00:25:30,879 On the exhale, bring it back. 552 00:25:31,800 --> 00:25:33,950 Wrap the arms around the shins, 553 00:25:33,950 --> 00:25:36,367 hug the knees into the chest. 554 00:25:37,512 --> 00:25:40,033 Inhale in. On the exhale, 555 00:25:40,033 --> 00:25:43,184 navel to spine; activate your core muscles 556 00:25:43,184 --> 00:25:46,144 as you slowly peel the nose up towards the knee. 557 00:25:46,144 --> 00:25:48,725 So it doesn't have to touch, but that's the intention. 558 00:25:48,725 --> 00:25:50,268 Really rounding through the spine, 559 00:25:50,268 --> 00:25:51,144 squeeze, squeeze, squeeze, 560 00:25:51,144 --> 00:25:52,522 keep the shoulders relaxed. 561 00:25:52,522 --> 00:25:53,745 A little Hedgehog Pose. 562 00:25:53,745 --> 00:25:54,664 If you want a little more, 563 00:25:54,664 --> 00:25:56,355 you can send the fingertips forward, 564 00:25:56,355 --> 00:25:58,926 open the palms to keep that external rotation 565 00:25:58,926 --> 00:26:00,005 in the shoulder. 566 00:26:00,005 --> 00:26:02,244 Breathing deep, scoop the tailbone up. 567 00:26:02,244 --> 00:26:04,320 One more breath, 568 00:26:04,320 --> 00:26:05,929 and then exhale, let it all go. 569 00:26:05,929 --> 00:26:07,198 (sighs deeply) 570 00:26:07,198 --> 00:26:10,250 Arms come down, feet come to the mat. 571 00:26:10,250 --> 00:26:13,043 Then we slide one leg out. 572 00:26:13,043 --> 00:26:14,885 Then the other. 573 00:26:14,885 --> 00:26:16,754 Snuggle your shoulder blades right 574 00:26:16,754 --> 00:26:19,087 underneath your heart-space. 575 00:26:22,726 --> 00:26:23,893 Big breath in. 576 00:26:25,093 --> 00:26:27,926 On your exhale, let everything go. 577 00:26:31,387 --> 00:26:34,320 Finishing today in Savasana. 578 00:26:34,320 --> 00:26:38,612 Letting the nutrients of our practice settle in. 579 00:26:40,034 --> 00:26:42,795 Remembering that, as we work to strengthen the body, 580 00:26:42,795 --> 00:26:45,249 we have to kind of pay attention to the full picture. 581 00:26:45,249 --> 00:26:46,749 Total-body health. 582 00:26:48,595 --> 00:26:51,654 In both mind and physical body. 583 00:26:51,654 --> 00:26:53,445 And just by taking this time for yourself, 584 00:26:53,445 --> 00:26:54,860 for your spirit, too, 585 00:26:54,860 --> 00:26:58,443 so you can be the best version of yourself. 586 00:27:04,861 --> 00:27:07,668 It's important to take this time so that we can 587 00:27:07,668 --> 00:27:10,351 be the best version of our self for others as well. 588 00:27:10,351 --> 00:27:11,434 Serve others. 589 00:27:15,246 --> 00:27:17,996 Stay here as long as time allows. 590 00:27:18,927 --> 00:27:21,705 Repeat this video regularly to grow your practice 591 00:27:21,705 --> 00:27:26,511 and to cultivate strength from within, mindfully. 592 00:27:26,511 --> 00:27:28,108 Gently draw the palms together. 593 00:27:28,108 --> 00:27:29,772 Bring the right up to the third eye. 594 00:27:29,772 --> 00:27:32,220 Thumbs at the third eye point. 595 00:27:32,220 --> 00:27:33,387 Big breath in. 596 00:27:35,201 --> 00:27:36,520 Namaste. 597 00:27:36,520 --> 00:27:39,270 (deep breathing) 598 00:27:52,813 --> 00:27:56,480 (gentle instrumental music)