WEBVTT 00:00:00.334 --> 00:00:02.521 - Hey everyone. Welcome to Yoga With Adriene. 00:00:02.521 --> 00:00:06.039 I am Adriene and today we are out in the beautiful park. 00:00:06.039 --> 00:00:07.040 The ducks are swimming. 00:00:07.040 --> 00:00:10.811 The wind is blowing and the sun is beating down. 00:00:10.811 --> 00:00:12.809 That's right, we're in Austin, Texas. 00:00:12.809 --> 00:00:15.919 It is hotter than a witch's cauldron up in here 00:00:15.919 --> 00:00:18.852 and we have decide to embrace the heat today. 00:00:18.852 --> 00:00:21.054 So we're gonna roll out our mats on the grass. 00:00:21.054 --> 00:00:22.356 We're gonna find what feels good, 00:00:22.356 --> 00:00:24.057 and the theme of the practice today 00:00:24.057 --> 00:00:26.226 is to find freedom with the form. 00:00:26.226 --> 00:00:28.829 So we'll do a repetitive movement today, 00:00:28.829 --> 00:00:31.365 a little repetition but within that individually 00:00:31.365 --> 00:00:34.461 we'll each eh, find what feels good 00:00:34.461 --> 00:00:37.037 and find that freedom. 00:00:37.037 --> 00:00:38.572 So join me, let's hop on the mat. 00:00:38.572 --> 00:00:41.141 (upbeat music) 00:00:51.618 --> 00:00:54.321 Okay we're going to begin at the head of the mat. 00:00:55.255 --> 00:00:59.159 Standing hip width apart or feet flush together. 00:00:59.159 --> 00:01:04.063 Take a second here to just check in with the body. 00:01:04.063 --> 00:01:06.667 Maybe do a little scan from head to toe. 00:01:07.801 --> 00:01:09.670 Wiggle the fingertips. 00:01:10.737 --> 00:01:13.740 Take a couple deep breaths in and out. 00:01:15.008 --> 00:01:17.945 Maybe roll the neck a little bit 00:01:17.945 --> 00:01:21.148 by drawing circles with the nose one way 00:01:22.449 --> 00:01:23.843 and then the other. 00:01:29.156 --> 00:01:30.490 Spreading your weight evenly 00:01:30.490 --> 00:01:32.526 between all four corners of the feet. 00:01:35.128 --> 00:01:37.965 And opening the body up for practice today. 00:01:39.800 --> 00:01:41.468 Drawing the palms together at the heart, 00:01:41.468 --> 00:01:43.303 take a deep breath in. 00:01:43.303 --> 00:01:45.539 And exhale, Tadasana. 00:01:45.539 --> 00:01:48.108 Inhale, bend the knees, reach the fingertips up. 00:01:49.810 --> 00:01:51.678 On an exhale, float it down. 00:01:53.013 --> 00:01:54.648 Uttanasana, Forward Fold. 00:01:54.648 --> 00:01:58.518 Keep the knees soft as you inhale, flat back position. 00:01:58.518 --> 00:02:00.320 Exhale, soften and bow. 00:02:01.321 --> 00:02:04.124 Inhale, spiral the shoulders, reach it up. 00:02:04.124 --> 00:02:05.359 Fingertips kiss. 00:02:06.193 --> 00:02:08.929 And exhale, Anjali Mudra back down at the heart. 00:02:11.331 --> 00:02:13.000 Here we go again, inhale. 00:02:14.134 --> 00:02:16.069 Reach it up, bend the knees. 00:02:16.069 --> 00:02:18.271 Fingertips kiss over head. 00:02:18.271 --> 00:02:22.009 Exhale, enjoy this move as you dive forward. 00:02:22.009 --> 00:02:23.543 Inhale, lift a flat back. 00:02:23.543 --> 00:02:25.712 Your version, long neck. 00:02:25.712 --> 00:02:27.681 Exhale, bow. 00:02:27.681 --> 00:02:30.884 Inhale, back up the way we came, reach it up. 00:02:30.884 --> 00:02:33.920 Palms together as we exhale back down at the heart. 00:02:35.956 --> 00:02:37.157 Inhale, reach it up. 00:02:37.157 --> 00:02:39.359 Fingertips spread. 00:02:39.359 --> 00:02:40.794 Exhale up and over. 00:02:40.794 --> 00:02:42.329 We bow, Forward Fold. 00:02:44.464 --> 00:02:45.565 Flat back position. 00:02:46.466 --> 00:02:47.601 Exhale bow. 00:02:48.568 --> 00:02:50.470 Inhale, reach it up 00:02:50.470 --> 00:02:53.473 all the way, long side body. 00:02:53.473 --> 00:02:55.175 Exhale, back down at the heart. 00:02:57.203 --> 00:03:00.180 Take the arms beside you and here we go. 00:03:00.180 --> 00:03:02.115 Soft in the knees, we're gonna inhale. 00:03:02.115 --> 00:03:04.384 Loop the shoulders, one. 00:03:04.384 --> 00:03:06.253 Then draw the fingertips to the shoulders. 00:03:06.253 --> 00:03:08.889 Draw a big circle with your elbows, two. 00:03:08.889 --> 00:03:11.091 Opening the chest. 00:03:11.091 --> 00:03:16.063 Now full arm as we reach forward, up and back, three. 00:03:16.063 --> 00:03:17.364 Now reverse it. 00:03:17.364 --> 00:03:19.032 Inhale, arms. 00:03:21.435 --> 00:03:23.837 Fingertips to shoulders, elbows. 00:03:24.905 --> 00:03:27.274 And reverse, shoulders forward. 00:03:27.274 --> 00:03:29.309 Here we go inhale, lift it up. 00:03:30.604 --> 00:03:33.146 And exhale, diving forward once again. 00:03:33.146 --> 00:03:36.183 Nice long, smooth deep breaths as we inhale. 00:03:36.183 --> 00:03:38.785 And step the right foot back, runner's lunge. 00:03:40.087 --> 00:03:42.089 Extending through the crown of the head, 00:03:42.089 --> 00:03:43.957 loop the shoulders, open heart. 00:03:48.095 --> 00:03:50.964 And then planting the palms, and stepping it back 00:03:50.964 --> 00:03:53.166 to Downward Facing Dog. 00:03:55.842 --> 00:03:57.270 Pedal the feet, work your dog. 00:03:57.270 --> 00:03:58.538 Feed the freedom here. 00:03:58.538 --> 00:03:59.739 Find a little bit of movement, 00:03:59.739 --> 00:04:02.075 a little bit of self expression. 00:04:02.075 --> 00:04:04.444 You press into all 10 fingerprints. 00:04:04.444 --> 00:04:07.280 And then step the right leg up into our lunge. 00:04:07.280 --> 00:04:08.281 Check in. 00:04:08.281 --> 00:04:10.750 Breathe deep, loop the shoulders. 00:04:11.885 --> 00:04:13.620 Heart radiates forward. 00:04:16.690 --> 00:04:18.658 Stepping the back foot up to meet the front, 00:04:18.658 --> 00:04:20.961 Forward Fold, Uttanasana. 00:04:20.961 --> 00:04:22.996 Inhale, Ardha Uttanasana. 00:04:24.631 --> 00:04:25.999 Inhale, reaching up. 00:04:27.300 --> 00:04:29.112 Palms come together overhead, 00:04:29.112 --> 00:04:31.505 and we exhale back down at the heart. 00:04:33.106 --> 00:04:35.642 Here we go again, looping the shoulders, one. 00:04:35.642 --> 00:04:36.776 Elbows, two. 00:04:37.778 --> 00:04:39.079 Arms, three. 00:04:40.647 --> 00:04:43.116 And finding the reverse. 00:04:43.116 --> 00:04:43.950 Forward, 00:04:45.345 --> 00:04:46.179 elbows, 00:04:47.420 --> 00:04:48.613 and shoulders. 00:04:49.556 --> 00:04:52.159 Take a deep breath, inhale reach it all the way up. 00:04:53.030 --> 00:04:54.628 And exhale, diving forward. 00:04:54.628 --> 00:04:56.930 Soft knees as we inhale. 00:04:56.930 --> 00:04:58.298 Flat back position. 00:05:01.535 --> 00:05:04.070 And exhale, soften and bow. 00:05:04.070 --> 00:05:05.839 Stepping that right foot back. 00:05:08.241 --> 00:05:10.877 Drawing the navel in towards the spine. 00:05:10.877 --> 00:05:14.247 Stretching that right heel towards the back of the room. 00:05:14.247 --> 00:05:16.983 Back of the mat, as we draw the hands to the waistline. 00:05:16.983 --> 00:05:19.286 Coming up into a high lunge here. 00:05:19.286 --> 00:05:21.354 Notice how I'm finding a little bit of movement here, 00:05:21.354 --> 00:05:24.624 sinking forward, finding my foundation. 00:05:24.624 --> 00:05:26.193 Then I'll release the fingertips down, 00:05:26.193 --> 00:05:28.228 and find my movement, shoulders, 00:05:29.262 --> 00:05:30.096 elbows, 00:05:31.331 --> 00:05:34.434 moving kind of swiftly here, arms. 00:05:34.434 --> 00:05:36.670 And finding the reverse here. 00:05:36.670 --> 00:05:38.271 Squeezing the inner thighs together, 00:05:38.271 --> 00:05:40.340 making sure to really press into the ball joint 00:05:40.340 --> 00:05:42.242 of that front big toe for stability. 00:05:44.744 --> 00:05:47.847 Inhale, tracing a line with the fingertips behind the ears. 00:05:47.847 --> 00:05:48.935 We reach it up. 00:05:50.016 --> 00:05:51.117 Find a little bit of movement, 00:05:51.117 --> 00:05:52.852 then belly to the thigh to come down. 00:05:52.852 --> 00:05:56.523 Plant the palms and step it back Downward Facing Dog. 00:05:56.523 --> 00:05:58.692 Pedal the feet, breathe. 00:06:00.894 --> 00:06:02.996 Going up and over the hurdle here. 00:06:02.996 --> 00:06:05.799 Sending my weight forward, I find a little bit of a rock. 00:06:05.799 --> 00:06:08.435 And now Chaturanga practice, hugging the elbows in, 00:06:08.435 --> 00:06:10.136 I slowly lower down. 00:06:10.136 --> 00:06:11.972 Notice how my gaze is slightly forward 00:06:11.972 --> 00:06:13.974 as I lower down to the belly. 00:06:13.974 --> 00:06:17.210 Press into the tops of the feet, and lift up, Cobra. 00:06:18.178 --> 00:06:19.446 Exhale, bow. 00:06:20.347 --> 00:06:21.781 Curl the toes under. 00:06:21.781 --> 00:06:23.016 Draw the navel to the spine 00:06:23.016 --> 00:06:25.785 to send it back, Downward Facing Dog, pedal the feet. 00:06:29.155 --> 00:06:31.157 Now stepping the right foot up into our lunge. 00:06:31.157 --> 00:06:33.360 Prepping for high lunge here. 00:06:33.360 --> 00:06:35.795 Finding my foundation, drawing the hands to the waistline 00:06:35.795 --> 00:06:37.797 and lifting up from the heart. 00:06:37.797 --> 00:06:41.101 Strong legs here, squeezing the inner thighs together. 00:06:41.101 --> 00:06:44.337 Then I'll release my fingertips slowly down at my sides. 00:06:45.572 --> 00:06:47.440 And move shoulders, one. 00:06:48.775 --> 00:06:49.609 Elbows. 00:06:50.944 --> 00:06:54.414 And arms, nice full body experience. 00:06:55.702 --> 00:06:57.617 And reverse, arms forward. 00:06:59.386 --> 00:07:01.688 Elbows, and shoulders. 00:07:03.356 --> 00:07:06.723 Tracing a line up behind the ears, high lunge. 00:07:10.096 --> 00:07:12.198 Belly comes to the top of the thigh to release. 00:07:12.198 --> 00:07:13.466 Palms to the mat. 00:07:13.466 --> 00:07:17.037 And I step my back foot up to meet the front, Forward Fold. 00:07:17.037 --> 00:07:18.772 Inhale, lift to flat back position. 00:07:18.772 --> 00:07:20.707 Exhale, bow. 00:07:20.707 --> 00:07:24.611 Spiral the shoulders to reach it all the way up, full breath 00:07:24.611 --> 00:07:26.846 and exhale back down at the heart. 00:07:27.681 --> 00:07:29.516 Here we go again, inhale reach it up. 00:07:30.684 --> 00:07:33.286 Exhale, diving up and over. 00:07:33.286 --> 00:07:36.756 Soft knees as I lift up, and exhale, bow. 00:07:38.391 --> 00:07:39.826 Step the right foot back. 00:07:41.247 --> 00:07:43.630 Loop the shoulders and then slowly lowering 00:07:43.630 --> 00:07:46.633 on to the right knee, top of the right foot plants strong. 00:07:47.567 --> 00:07:49.736 Prepping for Crescent Moon, breathing into the front 00:07:49.736 --> 00:07:51.004 of the right hip crease. 00:07:51.004 --> 00:07:52.615 I draw my hands to the waistline, 00:07:52.615 --> 00:07:54.941 and find my foundation. 00:07:54.941 --> 00:07:55.909 Shoulders roll, 00:07:56.876 --> 00:07:57.711 elbows, 00:07:59.346 --> 00:08:00.180 and arms. 00:08:01.014 --> 00:08:03.249 Find your expression, breathe. 00:08:04.227 --> 00:08:07.120 And reverse it, sinking into that front hip, arms, 00:08:08.121 --> 00:08:08.955 elbows, 00:08:10.457 --> 00:08:13.159 holding on to my foundation, shoulders. 00:08:13.159 --> 00:08:15.161 Now reaching the fingertips forward, up and back. 00:08:15.161 --> 00:08:16.629 Long puppy belly here, 00:08:16.629 --> 00:08:18.932 heart lifting up towards the sky. 00:08:18.932 --> 00:08:21.134 Don't forget your back legs so press into the top 00:08:21.134 --> 00:08:23.837 of that back foot, and then exhale release. 00:08:24.738 --> 00:08:27.140 Curl the toes under, step it back, Downward Dog. 00:08:29.676 --> 00:08:30.810 Up and over the hurdle. 00:08:30.810 --> 00:08:33.780 Find your best and most beautiful Plank. 00:08:33.780 --> 00:08:34.948 Chaturanga practice. 00:08:34.948 --> 00:08:37.250 Hugging elbows in, I shift it forward. 00:08:37.250 --> 00:08:39.119 Slowly lower all the way down. 00:08:40.053 --> 00:08:41.520 Inhale, Cobra. 00:08:42.956 --> 00:08:43.957 Exhale, bow. 00:08:44.924 --> 00:08:48.294 Curl the toes under, send it back, Downward Dog. 00:08:49.262 --> 00:08:52.165 Pedal the feet, and when you're ready, 00:08:52.165 --> 00:08:54.367 stepping that right foot up into your lunge. 00:08:55.892 --> 00:08:57.804 Breathing into the front of the left hip crease, 00:08:57.804 --> 00:09:00.607 as you slowly lower down onto the left knee. 00:09:00.607 --> 00:09:04.177 Top of the left foot as we draw the hands to the waistline. 00:09:05.988 --> 00:09:07.399 And here we go. 00:09:08.782 --> 00:09:11.184 Finding our groove, shoulders, 00:09:11.184 --> 00:09:13.686 elbows, and arms. 00:09:15.922 --> 00:09:18.425 Full breath as I find the reverse. 00:09:18.425 --> 00:09:19.726 Check in with the neck here. 00:09:19.726 --> 00:09:22.629 Squeeze the inner thighs in towards the center of the mat. 00:09:24.631 --> 00:09:26.933 Now reaching the fingertips forward, up and back. 00:09:26.933 --> 00:09:29.903 Full expression, breathe. 00:09:29.903 --> 00:09:32.505 On your exhale, draw your lower belly in, 00:09:32.505 --> 00:09:34.340 and we release, palms to the mat. 00:09:34.340 --> 00:09:37.110 Curl the back toes under and rock that back foot 00:09:37.110 --> 00:09:38.945 up to meet the front. 00:09:38.945 --> 00:09:40.346 Deep breath. 00:09:40.346 --> 00:09:42.682 Inhale, flat back position. 00:09:42.682 --> 00:09:44.117 Exhale, bow. 00:09:44.117 --> 00:09:46.453 Swiftly, reach the fingertips up and overhead. 00:09:48.254 --> 00:09:50.466 And we exhale, back down at the heart. 00:09:54.327 --> 00:09:56.463 Find that buoyancy, inhale, reach it up. 00:09:58.064 --> 00:10:01.000 Exhale, enjoy this move as you dive forward. 00:10:01.531 --> 00:10:03.703 Inhale, lift to flat back position, 00:10:03.703 --> 00:10:05.405 long beautiful neck. 00:10:05.405 --> 00:10:06.339 Exhale, bow. 00:10:07.407 --> 00:10:10.510 Fingertips come to the mat as I step the right foot back. 00:10:10.510 --> 00:10:13.046 This time I'm gonna plant my back heel, 00:10:13.046 --> 00:10:14.414 prepping for Warrior I. 00:10:14.414 --> 00:10:17.517 Nice strong foundation, nice wide base, 00:10:17.517 --> 00:10:20.220 as I draw the hands to the waistline to come up. 00:10:21.955 --> 00:10:23.456 Draw the navel in towards the spine. 00:10:23.456 --> 00:10:25.258 Lengthen the tailbone down. 00:10:26.068 --> 00:10:29.087 Find your foundation, strong, shoulders loop. 00:10:30.763 --> 00:10:32.135 Elbows loop. 00:10:33.330 --> 00:10:36.199 Breathing deep, arms forward, up and back. 00:10:38.571 --> 00:10:39.860 Reverse. 00:10:47.013 --> 00:10:50.450 And inhaling, full posture, Warrior I. 00:10:50.450 --> 00:10:54.550 On an exhale, open out. Warrior II, Virabhadrasana II. 00:10:54.550 --> 00:10:56.579 Notice how I'm looking down at my footing. 00:10:56.579 --> 00:10:58.725 Open your eyes, take a look at your foundation. 00:10:58.725 --> 00:11:01.584 Remember, building everything from the ground up here. 00:11:01.584 --> 00:11:05.732 As I reverse my Warrior, left fingertips reaching back. 00:11:05.732 --> 00:11:07.734 Long in the side body, inhale. 00:11:10.170 --> 00:11:12.472 And on an exhale, back to Warrior II, 00:11:12.472 --> 00:11:14.774 bend that front knee deep. 00:11:14.774 --> 00:11:17.210 Inhale, Reverse Warrior, reach it back. 00:11:19.646 --> 00:11:21.814 And on an exhale, back to Warrior II. 00:11:21.814 --> 00:11:23.917 Sinking into the front knee. 00:11:23.917 --> 00:11:27.287 Inhale, reaching forward to come back. 00:11:27.287 --> 00:11:29.023 Breathe into the side body. 00:11:32.325 --> 00:11:33.860 And exhale, Warrior II. 00:11:34.727 --> 00:11:36.896 Soften, bend the left elbow, 00:11:36.896 --> 00:11:38.932 and tracing a line with right fingertips 00:11:38.932 --> 00:11:41.467 up through the side body behind the right ear. 00:11:41.467 --> 00:11:45.004 Finding that extension, that line from the outer edge 00:11:45.004 --> 00:11:48.207 of the right foot, all the way through the right fingertips. 00:11:48.207 --> 00:11:51.411 Take the gaze down and release back. 00:11:51.411 --> 00:11:53.980 Step it back, Downward Facing Dog. 00:11:57.584 --> 00:12:00.386 Going up and over the hurdle to Plank. 00:12:00.386 --> 00:12:02.722 Chaturanga Practice, hugging elbows in. 00:12:02.722 --> 00:12:05.224 Keep that fire in your belly as you lower down, 00:12:05.224 --> 00:12:09.629 and lift up, Bhujangasana, Upward Facing Dog or Cobra. 00:12:13.032 --> 00:12:14.434 Drawing the navel to the spine, 00:12:14.434 --> 00:12:15.969 we send it back, Downward Dog. 00:12:16.903 --> 00:12:19.539 Then stepping the right foot up, for Warrior I 00:12:19.539 --> 00:12:20.506 on the other side. 00:12:20.506 --> 00:12:21.774 Hands to the waistline to come up, 00:12:21.774 --> 00:12:23.776 find your foundation, find your footing, 00:12:24.744 --> 00:12:26.012 and then let it flow. 00:12:30.650 --> 00:12:31.684 Shoulders, 00:12:33.052 --> 00:12:34.053 elbows, 00:12:35.221 --> 00:12:36.556 sinking in to that front knee 00:12:36.556 --> 00:12:38.224 as I reach through the arms. 00:12:39.824 --> 00:12:41.023 Opening. 00:12:46.933 --> 00:12:48.701 Back leg nice and strong here 00:12:48.701 --> 00:12:50.169 as I reach up, Warrior I. 00:12:50.169 --> 00:12:51.584 Take a deep breath in. 00:12:53.373 --> 00:12:55.642 And on an exhale, opening out. 00:12:55.642 --> 00:12:58.211 Virabhadrasana II, Warrior II. 00:12:58.211 --> 00:12:59.946 Draw the shoulders away from the ears, 00:12:59.946 --> 00:13:02.615 then reach it forward, up and back, Reverse Warrior. 00:13:04.350 --> 00:13:06.686 Knitting the lower rib cage in together. 00:13:06.686 --> 00:13:09.055 Drawing the navel in towards the spine. 00:13:09.055 --> 00:13:10.890 And on an exhale, back to Warrior II. 00:13:13.526 --> 00:13:16.262 Inhale, reaching forward, up and back. 00:13:18.097 --> 00:13:19.963 Tailbone draws down. 00:13:21.842 --> 00:13:24.168 And exhale, back to Warrior II. 00:13:25.304 --> 00:13:28.541 Now find your groove, opening through the palm, 00:13:28.541 --> 00:13:29.809 Reverse Warrior. 00:13:33.179 --> 00:13:35.348 Exhale, Warrior II. 00:13:35.348 --> 00:13:37.333 Softening, bending the right elbow, 00:13:37.333 --> 00:13:39.952 coming to that extension from the outer edge 00:13:39.952 --> 00:13:42.745 of the left foot, all the way up through the side body. 00:13:42.745 --> 00:13:44.924 Notice how I'm wiggling my left fingertips here. 00:13:45.681 --> 00:13:48.027 So full body awareness here, 00:13:48.027 --> 00:13:49.395 and then looking down 00:13:50.029 --> 00:13:53.466 to come out of the posture, back through my lunge. 00:13:53.466 --> 00:13:54.534 And rocking that back foot up 00:13:54.534 --> 00:13:56.235 to meet the front, Forward Fold. 00:13:58.304 --> 00:14:01.841 Lift to flat back position, and exhale, bow. 00:14:01.841 --> 00:14:04.277 Spiral the shoulders, reach it up. 00:14:04.277 --> 00:14:07.246 And exhale, palms back down together at the heart. 00:14:08.715 --> 00:14:11.751 Where I'll bend the knees and take a deep breath. 00:14:11.751 --> 00:14:14.654 Lifting the fingertips up, I exhale, 00:14:14.654 --> 00:14:15.922 opening up into a twist. 00:14:15.922 --> 00:14:17.690 Notice how I'm keeping my knees together, 00:14:17.690 --> 00:14:19.692 or at least trying to. 00:14:19.692 --> 00:14:23.196 So nice intention to keep the knees together, 00:14:23.196 --> 00:14:26.365 as I just move a little side to side, 00:14:26.365 --> 00:14:27.633 opening through the chest. 00:14:29.202 --> 00:14:30.736 One more time here. 00:14:32.338 --> 00:14:33.727 And then back to center. 00:14:34.841 --> 00:14:37.977 Inhale in, hands back at the heart. 00:14:41.814 --> 00:14:43.297 Inhale, reach it up. 00:14:45.485 --> 00:14:47.086 Exhale, diving forward. 00:14:49.188 --> 00:14:51.591 Stepping the right foot back, followed by the left. 00:14:51.591 --> 00:14:52.859 Take a second here in Plank, 00:14:52.859 --> 00:14:54.727 and then lower to the knees. 00:14:54.727 --> 00:14:57.036 Crossing the right ankle over the left. 00:14:57.036 --> 00:14:59.525 Nice and easy, we walk it through, 00:14:59.525 --> 00:15:02.435 and come to a nice seated posture. 00:15:02.435 --> 00:15:04.670 Sukhasana, cross-legged position here, 00:15:04.670 --> 00:15:06.539 where once again, I'll move through my flow, 00:15:06.539 --> 00:15:09.008 finding freedom in the shoulders. 00:15:09.008 --> 00:15:13.646 Freedom as I move elbows wide, and arms. 00:15:15.681 --> 00:15:17.049 Find the reverse. 00:15:18.618 --> 00:15:21.220 (gentle music) 00:15:28.961 --> 00:15:30.696 And now I hand it over to you. 00:15:31.731 --> 00:15:34.367 Finding a little expression, finding a little freedom 00:15:34.367 --> 00:15:36.402 within this form, moving the elbows 00:15:36.402 --> 00:15:38.600 in different directions. 00:15:38.600 --> 00:15:40.309 Connecting the movement to the breath. 00:15:41.274 --> 00:15:43.276 I'm doing a little Stevie here. 00:15:44.110 --> 00:15:46.846 Smile, find what feels good. 00:15:46.846 --> 00:15:48.414 Loosen up. 00:15:48.414 --> 00:15:49.849 Then when you feel satisfied, 00:15:51.184 --> 00:15:55.054 come back to the easy pose, Sukhasana. 00:15:55.054 --> 00:15:56.322 Take a couple of breaths here, 00:15:56.322 --> 00:15:58.624 exhaling out through mouth with sound. 00:15:59.792 --> 00:16:00.693 Inhale. 00:16:01.861 --> 00:16:04.292 Exhale through the mouth, (exhaling deeply). 00:16:09.218 --> 00:16:11.967 Join the palms together at the heart. 00:16:13.039 --> 00:16:14.170 Namaste. 00:16:17.777 --> 00:16:20.246 Alright, so that was our Freedom Flow, everybody. 00:16:20.246 --> 00:16:22.014 I hope you enjoy it. 00:16:22.014 --> 00:16:24.016 If you have any questions or comments, 00:16:24.016 --> 00:16:25.785 of course, leave them below. 00:16:25.785 --> 00:16:28.749 Become my friend of Facebook and be free with me. 00:16:30.656 --> 00:16:31.691 What else was I gonna say? 00:16:31.691 --> 00:16:33.826 Well I guess I should reference this watermelon. 00:16:33.826 --> 00:16:36.295 I got this from Johnson's Backyard Garden. 00:16:36.295 --> 00:16:37.630 We're about to eat it in the park. 00:16:37.630 --> 00:16:40.499 Ain't nothing like a good, fresh, local watermelon 00:16:40.499 --> 00:16:43.436 to make your hot day bright. 00:16:43.436 --> 00:16:47.440 And but on the way to find a place to eat this watermelon 00:16:47.440 --> 00:16:50.910 and shoot this, we found the ice cream man. 00:16:50.910 --> 00:16:54.647 And we were trying to get a red, white and blue Popsicle 00:16:54.647 --> 00:16:57.750 for Freedom Flow video. 00:16:57.750 --> 00:16:59.819 But and we picked out the blue one 00:16:59.819 --> 00:17:03.522 but he handed us one, and it's more the colors 00:17:03.522 --> 00:17:05.057 of the Mexican flag than 00:17:07.159 --> 00:17:07.993 red, white and blue. 00:17:07.993 --> 00:17:09.561 But you know what, 00:17:09.561 --> 00:17:11.030 we're gonna just embrace it, right? 00:17:11.030 --> 00:17:12.832 That's the theme today, embrace it. 00:17:12.832 --> 00:17:14.000 Find what feels good. 00:17:14.000 --> 00:17:15.535 I hope you enjoyed everyone. 00:17:15.535 --> 00:17:16.402 Have a wonderful day. 00:17:16.402 --> 00:17:18.404 Stay cool, and leave me a message. 00:17:18.404 --> 00:17:19.605 Take care. 00:17:19.605 --> 00:17:21.840 (laughing) 00:17:24.076 --> 00:17:26.244 Whoa, wow! 00:17:27.512 --> 00:17:28.446 Amazing! 00:17:31.517 --> 00:17:32.351 Whoah! 00:17:33.552 --> 00:17:34.387 Wow! 00:17:35.388 --> 00:17:38.591 This is proof that every yogi lives, 00:17:38.591 --> 00:17:39.492 I don't even know what's in this 00:17:39.492 --> 00:17:42.295 but I'm enjoying the heck out of it. 00:17:43.162 --> 00:17:45.565 I love how I'll say the F word but I won't say hell. 00:17:45.565 --> 00:17:46.399 Okay. 00:17:47.867 --> 00:17:48.701 Yummy. 00:17:48.701 --> 00:17:51.370 (upbeat music)