- What's up everyone?

Welcome to Yoga with Adriene.

I'm Adriene and today we have

a fabulous practice for you:

Freedom Glow.

This is a little shout out
to our Freedom Flow videos

that invite you to find
freedom within the form.

But this one is super strong,

gonna build some fire
some heat from within,

get a little sweaty and
leave you feeling good.

Hop into something comfy
and let's get started.

(upbeat music)

Alrighty, my friends,

let's begin standing
at the top of the mat.

Feet hip width apart.

Mountain Pose.

Big breath in. 
Stand up nice and tall.

Then exhale, 
relaxing the shoulders.

Take a moment 
to close your eyes.

Trust me, trust yourself, 
trust the video.

Close your eyes.

And spread 
awareness throughout all

four corners of your feet

and see of you can find a gentle
lift up through the heart.

Begin to deepen your breath.

And commit to using your breath

as a tool to guide you
throughout your practice today.

Let's rock and roll. 
Bend the knees.

Inhale, reach the
fingertips all the way up.

Big full body stretch, 
nothing fancy here.

Fingertips kiss up and overhead.

Keep the shoulders relaxed.

Big breath in, 
exhale rain it down

press into all four 
corners of the feet,

keep lifting through the heart.

Inhale reaching up 
towards the sky.

Big stretch, fingertips
kiss up and overhead.

And exhale, 
floating the fingertips down.

Begin to synchronize the
movement with the breath.

Inhale, reach it up.

And this time on the exhale,

Forward Fold, soft bend in the knees

as you slowly take it down.

Now find a little 
freedom within the form.

So you might walk the
fingertips to one side

and then the other, you
might clasp the elbows

and rock gently side to side.

Perhaps you shake 
the head a little yes

and a little no.

Be sure to take one moment
where you bend the knees

generously sending some
love to the lower back.

Keep breathing.

Nice, long, smooth deep breaths.

(rhythmic breathing)

Then on your next inhale

lift up halfway, lengthen
through the crown

of the head, 
palms come to the tops

of the thighs and 
we pull the elbows back

like little grasshopper legs

creating length, long neck.

Big breath in here.

Exhale. Forward Fold.

Awesome work, press into
the feet and inhale.

Big full body stretch.

Reach for the skies, 
spread the fingertips.

Press down through the feet.

Exhale, hands to heart, namaste.

Begin to find a lift through
the front body energetically.

A grounding through 
the back body.

Find support from within

by drawing the navel 
inward and upward.

Connect to your center.

And here we go inhale, 
reach for the sky.

Exhale, Forward Fold.

Inhale halfway, lift
again, navel draws in.

And exhale, Forward Fold.

Awesome. 
This time bend the knees.

Plant the palms and step
the right toes back.

Lower the right knee.

Check to make sure front
knee is over front ankle.

And then allow this
awareness from the lower body

to slowly trickle up 
through the spine.

Opening through the chest.

Big breath in.

Big breath out

just stretching it out. Inhale.

On the exhale pulling back
through the left hip crease.

Send the hips back.

Left toes go up towards the sky.

Keep breathing.

When you're ready,

rolling through the
left foot nice and slow.

Right hand comes to the Earth.

And on your next breath in,

peel the left 
fingertips all the way up

coming into a 
nice low lunge twist.

Open through the chest.

Strong and steady.

One more breath in

and exhale all 
the way back down.

Great, plant the palms,

wrists underneath the shoulders.

Curl the back toes under

and when you're ready,
step it back to a Plank.

Big breaths here.

Rocking front and back.

Making sure the hips 
aren't dipping low

or coming up, but finding
that nice long line

from the crown to the tail,
the sitting bones to the heels.

Great bend the elbows;
press away from your yoga mat.

Long neck.

Remember the neck is an
extension of the spine here.

Navel draws up, you got
this, one more breath.

And then exhale slowly, 
lower the knees,

hook the elbows in 
and lower down.

Great, zip the legs up tight.

Inhale.

Slowly tucking the chin.

Opening the heart forward, 
Baby Cobra.

Nice and slow 
though here to start.

Then we release.

And two more times.

Inhale.

Tucking the chin to the chest.

Lifting up, so really
activating the muscles

of the upper back body here

and warming up 
through the spine.

One more time, inhale.

Open your heart 
and exhale, release.

Great curl the toes under.

Walk them in line 
with the hip points.

Lift the kneecaps.

Gaze straight down, inhale in.

Exhale. Press up to top 
of a pushup plank.

Big breath in here.

Exhale to Downward-Facing Dog.

Take your dog for 
a little walk here,

stretch it out.

Pedaling through the feet.

Hands pressing evenly 
into the yoga mat

and tops of the 
shoulders rotating out.

Take a deep breath in.

And on the exhale bend
the knees, look forward.

Step, hop, or jump to the top.

I guess a hop and 
a jump's the same thing.

We'll meet in Forward Fold.

Big breath, 
lifting up halfway, inhale.

Exhale, Fold.

Inhale, reach for the sky.
Big full body stretch here.

Exhale hands to heart, namaste.

Inhale in.

Exhale release.

Soft knees, inhale, reach it up.

This time as you exhale, 
bend the elbows,

thumbs point 
back pinkies forward,

we open through the chest.

Lengthen tailbone down,

deep breath in, 
lift through the sternum

and then exhale.

Inhale, reach for the sky.

Exhale, Forward Fold.

Inhale. Halfway Lift, 
your version,

again finding a little
freedom within the form today.

Exhale Fold.

Great this time plant the
palms, step the left toes back,

lower the left knee.

Front knee over front
ankle, breath deep here.

Stretch it out.

Opening up the hips.

Letting that 
awareness travel from

the hips, the legs, all the
way up through the spine

so we're not collapsed over here.

But finding length through the crown.

Breath deep.

Inhale in deeply.

On your exhale, begin to pull back

through that right hip crease.

Right toes towards the sky.

Nice runner's stretch here.

Pressing into the 
top of the back foot.

My left hip is stacked right
over my left knee here.

Inhale in.

Exhale, rolling through 
that right foot.

Left hand comes to the Earth
right underneath the shoulder.

And on a big breath in, 
I peel the right fingertips

all the way up towards the sky.

Deep breath in.

Deep breath out.

Deep breath in, one more.

And then exhale, slowly
release back to center.

Awesome, plant the palms,
step it back to plank.

Three breaths here, you got it.

Wrists right 
underneath the shoulders.

Really spiking the heels
towards the back edge

of your yoga mat, 
super strong here.

Navel draws up and 
crown of the head

reaches towards the front.

Inhale in, exhale,
lower all the way down

to the belly, nice and slow.

Press into the tops of the feet.

This time heels hip width apart.

Inhale, Cobra.

Exhale release.

Curl the toes under, 
lift the kneecaps,

inhale in, exhale.

Strong, pressing up to Plank.

Inhale in again.

Exhale to Downward Dog.

Awesome work, 
continue to refine here.

Find what feels good.

Stay present.

And when you're ready drop
the left heel this time,

inhale, lift the right leg up high.

Exhale knee to nose, 
navel draws up connecting to

your center as 
you inhale lift it up,

Three-Legged Dog.

Step into your power,
cultivating strength,

knee to nose.

One more time.

Inhale.

Exhale, knee to nose.

Awesome.

Step the right 
foot up high lunge,

take your time getting here,

front knee over front ankle.

Back heel is lifted.

Take a second here to refine.

Make sure you're 
not on a tightrope so,

feet are nice and 
hip distance apart.

When you're ready inhale,
reach for the sky.

Strong posture here.

Big beach ball overhead,
if you feel

like the shoulders are tight.

Bend the left knee 
so you can get

your pelvis underneath you.

Lifting up through 
the front body again.

Grounding through the back body.

Inhale in.

Exhale, pivot on the
back foot and open out.

Warrior Two.

Strong and steady sink
deep into that front leg.

Pull the pinkies back.

Find length, 
lift your heart, inhale in.

Exhale out.

Moving with the breath.

Inhale. Reach the right
fingertips forward up and back.

Peaceful Warrior big stretch
in the right side body here.

Inhale in.

Exhale all the way 
to Extended Side Angle.

Right elbow on the 
top of the right thigh.

Inhale, open the chest,

left fingertips draw 
up towards the sky.

Big stretch, inhale.

Exhale all the way back down
to your Lunge nice and slow.

And strong.

Step the right toes
back or keep them lifted

for a one-legged 
transition here.

You can go belly to Cobra,

or Chaturanga to 
Upward-Facing Dog.

So you have lots 
of options here.

Can change it up, find
freedom within the form

as you grow your practice.

Inhale, open the chest 
in Cobra or Up-Dog

and then exhale, Child's Pose.

Take a rest.

(breathing deeply)

Spread awareness 
through the fingerprints

and slowly make your
way back to all fours.

Walk the knees right 
underneath the hips,

toes in line with the knees.

Inhale in.

Exhale, curl the toes under.

Downward-Facing Dog.

This time, drop the 
right heel and inhale.

Left leg, up high.

Here we go, cultivating strength.

Big breath in.

Exhale, knee to nose.

Rounding through, 
navel draws up.

Inhale, lift it up.

Exhale, knee to nose.

Last one, inhale. Reach!

Exhale, knee to nose.

Step it up.

High Lunge.

Take your time, 
building from the ground up.

Strong foundation here.

And then big Power Pose, here,

as you reach the 
fingertips up high.

Open through the chest.

Again, no need to 
be super tight, here.

You can give 
yourself lots of space.

Navel draws in and up.

So, active in the belly.

You got this.

Keep breathing, 
relax your shoulders.

Soft bend in the right knee,

so you can get your pelvis
right underneath you.

Then take a big breath in here.

Use your exhale to open it out.

Warrior Two to the right.

Pull the pinkies back.

Breathe deep here.

Moving with the breath. 
Inhale.

Left fingertips reach
forward, up and back.

Peaceful Warrior.

Exhale, Extended Side Angle.

Left elbow to the top of
the left thigh on an inhale.

Right fingertips pull up,
up, up towards the sky.

In my case, 
a beautiful, blue sky.

Inhale.

Exhale all the way back
down to your Lunge.

Plant the palms, step it back.

Belly to Cobra or 
Chaturanga to Up-Dog.

Again, this practice 
is meant to inspire

and empower you to find a
little freedom within the form.

Move slow and mindful.

Keep breathing deep.

We'll meet in Child's Pose.

(deep breathing)

Sweet. 
Press into the fingerprints.

When you're ready, 
slowly make your way back up.

Walk the knees
underneath the hips.

When you're ready, 
Downward-Facing Dog.

So take your time 
getting there. No rush.

Bend the knees, 
inhale, look forward.

Slow walk up towards the
front, or you can hop.

Make your way to the top.

This time, feet together. 
Really together.

Forward Fold.

Inhale, Halfway Lift. 
Your version.

And exhale, Fold.

Inhale, reach for the sky.

Press into the earth.

Reach, reach, reach!

And exhale, hands to heart.

Jumping right in, here we go.

Inhale. Stick with me.

Reach for the sky.

Exhale. Forward Fold.

This time, 
bend the knees generously.

Belly comes to the 
top of the thighs.

Maybe you create 
a little bit of space

between the heels here.

And when you're ready, inhale.

Strong and steady, reach
the fingertips forward.

Big beach ball 
in the hands here.

So again, maybe not 
so tight today

as you sit back in 
Utkatasana, Chair Pose.

Breathe deep.

Work to get the knees 
back over the ankles

and use the fingertips 
coming forward

as a little counterweight
for sending the hips back.

One more big breath in here.

You got this.

Welcome that heat, 
and then exhale.

Let it go.

Awesome.

Plant the palms, step
or hop it back to Plank.

Make your way to Downward Dog
by either going straight there

or moving through a Vinyasa.

When you arrive in Downward Dog,

take the deepest breath
you've taken all day.

Then exhale out 
through the mouth.

Great. Drop the left heel.

Inhale. Lift the right leg up high.

Exhale, this time right knee comes up

and over to kiss the right elbow.

Upper body's in plank.

Inhale, Three-Legged Dog.

Cross it over. Right knee
kisses the left elbow.

Waking up the muscles
of the abdominal wall.

Moving nice and slow.

This time right through
center, knee to nose.

We've been here before.

Inhale, lift if up.

Light step as you step the
right foot all the way up

into your Lunge.

Big breath in 
lifts you up again.

High Lunge, strong and steady.

Welcome that heat, that sweat.

Stick with it. 
Stay focused on your breath.

Alright, here we go,
moving with the breath.

Inhale, straighten both legs.

Reach the fingertips all the way up.

Lengthen through 
the crown of the head.

Fingertips kiss, 
up and overhead.

Toning that back calf, inhale.

Then exhale. 
Bend the front knee.

Reach the left heel back and
float the fingertips down.

Alright, we got this.

Stay focused on the breath. 
Inhale.

Reach. Slow and steady.

Exhale. Float it down.

One more time.

Inhale, reach.

And this time, 
as you exhale, Warrior Two.

Refine.

And moving with the breath.

Open the palms up 
towards the sky.

Inhale, straighten both legs.

Straighten that front leg,

fingertips reach up and overhead.

Exhale, maybe taking the
gaze, the focus, forward.

Inhale, reach,
straightening the front leg.

Exhale.

Bend forward.

Inhale, reach. Last one.

Strong arms here, 
strong legs. You got this.

Draw the navel in, Warrior Two.

Peaceful Warrior on the inhale.

Inhale, reach up and over.

Big stretch.

And then exhale, 
Extended Side Angle.

Your version.

Big breath in, open your heart.

Exhale all the way down.

Plant the palms, 
inhale, look forward.

Exhale, step it back.

Move through a Vinyasa, or
straight to Downward Dog.

In Down-Dog, 
drop the right heel,

inhale to lift the left leg up high.

Here we go, cultivate strength.

Left knee to left elbow.

Gaze straight down, 
upper body's in Plank.

Inhale, Three-Legged Dog.

Exhale, cross it over.

Left knee to right elbow.

Here we go, last one.

Inhale.

Three-Legged Dog.

Exhale, knee to nose.

Inhale, extend the 
left leg all the way up

and then light step 
all the way forward.

Find your breath.

On the inhale, High Lunge.

Fingertips reach up 
towards the sky.

Welcome the heat, here.

Sink deep into that front leg,

front knee over front ankle.

Here we go, 
moving with the breath.

Inhale, reach the fingertips up,

lift up from the pelvic floor.

Mula Bandha, navel draws in and up.

Straighten both legs,
toning the right calf.

And then exhale, 
bend the front knee,

float the fingertips down. 
Great.

Inhale, reach it up.

Straighten both legs.
Hug the lower ribs in.

Find that containment.

That support from within.

As you exhale, float it down.

And last one, inhale, reach.

Lift your heart.

Exhale, Warrior Two.

Take a moment to refine.

Stay focused on the breath.

Here we go.

Inhale, straighten the
front leg, lift the heart.

Fingertips kiss up and overhead.

Exhale. Warrior Two.

Inhale, reach.

Strong and steady.

Exhale, Warrior Two.

And one more time.

Inhale nice and slow.

Exhale your Vajrasana Two.

Beautiful. Open the left palm.

Left fingertips reach
forward, up and back.

We find that Peaceful Warrior.

Big breath in.

And then exhale, Extended
Side Angle. Your version.

So you can take the left knee
to the top of the left thigh.

In time, you could bring
the left fingertips

all the way down to the earth.

Finding freedom within the form.

Big inhale here, open the heart.

And exhale brings you 
back to your Lunge.

Awesome work, everyone.

Plant the palms, move through
one last Vinyasa, here.

Move with your breath.

And then send 
it to Child's Pose.

Whenever you're ready. 
Great job.

Close your eyes, take a rest.

Observe your breath.

Press into the fingerprints,
slow and steady,

rise up to all fours.

Walk the knees 
underneath the hips

and then swing the toes 
just to one side.

Come to a seat.

Hands come around to
the backs of the thighs.

We loop the shoulders and, 
nice and slow,

starting with the tail, 
we roll it down.

Get centered on the mat.

And then, when you're ready,

interlace the fingertips 
behind the head.

Elbows nice and wide.

Scoop the tailbone up. 
Tap into your center again.

Your core strength. Here we go.

Lifting the knees just
above the hip points,

or slightly in front.

You want to make 
sure your lower back

is nice and flush 
with your yoga mat.

Yogi bicycles, inhaling.

Exhale, lift the head,
the neck, the chest.

Keep the chin lifting up 
towards the sky.

So we're not crunching here,

but keeping the 
elbows nice and wide,

Creating this soft hammock
for the neck, here.

You can extend the thumbs
for a little extra support.

Here we go.

Inhale in.

Exhale, right elbow to left knee,

extend the right leg out long.

Inhale. Back to center.

Exhale twist.

Nice and slow, keep it going.

Inhale.

Exhale twist.

Inhale.

Exhale twist.

Think about bringing 
your shoulder

to the center of your chest.

So really getting into
those obliques, as well.

Inhale.

Exhale.

Keep it going. Listen to
the sound of your breath.

(breathes deeply)

You got this.

Do one more on 
each side, nice and slow.

Don't rush.

And then release. Ah!

Bring the soles of the feet
together, knees nice and wide.

Bring the hands to the belly

and just give 
yourself a little pet.

Inhale, lots of love in.

Exhale, lots of love out.

Close your eyes, 
relax your shoulders.

And slowly, sending the
fingertips out left to right,

big Texas T here, I'm just
gonna bring my right knee

and slowly fold it over 
to meet the left.

If you want a little more,
you could hug the knees

up towards the chest, or even
extend the top leg out long.

Inhale in.

Big exhale.

Gently make your 
way back to center.

Maybe knees nice and wide.

And then take it to the other side.

Recline rest.

Big inhale.

On the exhale, bring it back.

Wrap the arms around the shins,

hug the knees into the chest.

Inhale in. On the exhale,

navel to spine; 
activate your core muscles

as you slowly peel the
nose up towards the knee.

So it doesn't have to touch,
but that's the intention.

Really rounding through the spine,

squeeze, squeeze, squeeze,

keep the shoulders relaxed.

A little Hedgehog Pose.

If you want a little more,

you can send the fingertips forward,

open the palms to keep
that external rotation

in the shoulder.

Breathing deep, 
scoop the tailbone up.

One more breath,

and then exhale, let it all go.

(sighs deeply)

Arms come down, 
feet come to the mat.

Then we slide one leg out.

Then the other.

Snuggle your shoulder blades right

underneath your heart-space.

Big breath in.

On your exhale, let everything go.

Finishing today in Savasana.

Letting the nutrients of
our practice settle in.

Remembering that, as we
work to strengthen the body,

we have to kind of pay
attention to the full picture.

Total-body health.

In both mind and physical body.

And just by taking this 
time for yourself,

for your spirit, too,

so you can be the best
version of yourself.

It's important to take
this time so that we can

be the best version of our
self for others as well.

Serve others.

Stay here as 
long as time allows.

Repeat this video regularly
to grow your practice

and to cultivate strength
from within, mindfully.

Gently draw the palms together.

Bring the right up 
to the third eye.

Thumbs at the third eye point.

Big breath in.

Namaste.

(deep breathing)

(gentle instrumental music)