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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 decided
to embrace the heat today so we're going
to roll out our mats on the grass we're
going to find what feels good and the
theme of the practice today is to find
freedom within the forum so we'll do a
repetitive movement today a little
repetition but within that individually
wheel each ah find what feels good and
find that freedom so join me let's hop
on the map
okay we're going to begin at the head of
the match 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
buton hacen forward fold keep the knees
soft as an 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 overhead exhale enjoy
this move as your dive forward inhale
lift to flat back your version long neck
exhale bow inhale back up the way we
came reach it up palms together and 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
soften the knees we're going to inhale
loop the shoulders one then draw the
fingertips to the shoulders draw a big
circle with your elbows to 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 runners 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 find the
freedom here find a little bit of
movement a little bit of self-expression
you press an all ten 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 shoulder
take a deep breath inhale reach it all
the way up and exhale diving forward
soft knees as we inhale flat back
position an 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
seeking 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 rivers here squeezing the
inner thighs together making sure to
really press into the ball joint to 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 peddle 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 inner thighs
together then I'll release my fingertips
slowly down 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
a 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 onto
the right knee top of the right foot
plants strong prepping for Crescent and
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
reverse that's 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 leg so press into
the top of that back foot and then
exhale release
call 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 in to 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 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 going to
plant my back heel prepping for warrior
one 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 forgiving
deep arms forward up and back
reverse
and inhaling full posterior warrior 1 on
an exhale open out warrior to veer
Vajrasana to 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
two bend that front knee deep inhale
reverse warrior reach it back
and on an exhale back to warrior two
sinking into that front knee inhale
reaching forward to come back breathe in
to the side body and exhale warrior two
soften bend the left elbow and tracing a
line with the right fingertips up
through the side body behind the right
ear finding that extension that lying
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 and send it back down
we're done stepping the right foot up
for warrior one 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 that front knee as I reach to
the arms opening
back leg nice and strong here as I reach
up warrior one take a deep breath in and
on an exhale opening out beer / drisana
- warrior two - all the shoulders away
from the ears then reach it forward up
and back reverse warrior
hitting the lower ribcage in together
drawing the navel in towards the spine
and on an exhale back to warrior two
inhale reaching forward up and back
tailbone draws down and exhale back to
warrior two now find your groove opening
through the palm reverse warrior exhale
warrior two
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
and rocking that back foot up to meet
the front forward full lift a 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 running
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 and plank
and 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 or once again I'll move
through my flow finding freedom in the
shoulders freedom as I move elbows wide
and arms find the reverse
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 skeevy here smile
find what feels good
loosen up then when you feel satisfied
come back to the easy pose across me
take a couple of breaths here exhaling
out through the mouth with sound inhale
exhale through the mouth
join the palms together at the heart
namaste all right 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 on Facebook and be free with me
what else was I going to 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
and 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 of the colors of
the Mexican flag than red white and blue
but you know what we're going to just
embrace it right that's the theme today
embrace it finds what feels good
hope you enjoyed everyone have a
wonderful day stay cool and leave me a
message
take care
well Wow amazing whoa Wow this is proof
that every yogi lives I don't even know
what's in this but I'm enjoying heck out
of it
I love hollow say the F word but I don't
say hell okay Subtitles End: mo.dbxdb.com