WEBVTT

00:00:00.579 --> 00:00:01.412
- What's up everyone?

00:00:01.412 --> 00:00:02.468
Welcome to Yoga with Adriene.

00:00:02.468 --> 00:00:03.827
I'm Adriene and today we have

00:00:03.827 --> 00:00:05.603
a fabulous practice for you:

00:00:05.603 --> 00:00:06.917
Freedom Glow.

00:00:06.917 --> 00:00:09.234
This is a little shout out
to our Freedom Flow videos

00:00:09.234 --> 00:00:11.604
that invite you to find
freedom within the form.

00:00:11.604 --> 00:00:13.437
But this one is super strong,

00:00:13.437 --> 00:00:15.769
gonna build some fire
some heat from within,

00:00:15.769 --> 00:00:18.236
get a little sweaty and
leave you feeling good.

00:00:18.236 --> 00:00:21.134
Hop into something comfy
and let's get started.

00:00:21.134 --> 00:00:24.801
(upbeat music)

00:00:33.420 --> 00:00:34.463
Alrighty, my friends,

00:00:34.463 --> 00:00:37.633
let's begin standing
at the top of the mat.

00:00:37.633 --> 00:00:39.903
Feet hip width apart.

00:00:39.903 --> 00:00:41.070
Mountain Pose.

00:00:42.040 --> 00:00:45.427
Big breath in. 
Stand up nice and tall.

00:00:46.176 --> 00:00:49.093
Then exhale, 
relaxing the shoulders.

00:00:50.449 --> 00:00:53.199
Take a moment 
to close your eyes.

00:00:54.628 --> 00:00:57.246
Trust me, trust yourself, 
trust the video.

00:00:57.246 --> 00:00:58.579
Close your eyes.

00:01:00.373 --> 00:01:02.031
And spread 
awareness throughout all

00:01:02.031 --> 00:01:04.114
four corners of your feet

00:01:05.972 --> 00:01:10.139
and see of you can find a gentle
lift up through the heart.

00:01:19.090 --> 00:01:21.423
Begin to deepen your breath.

00:01:23.648 --> 00:01:25.819
And commit to using your breath

00:01:25.819 --> 00:01:29.986
as a tool to guide you
throughout your practice today.

00:01:34.992 --> 00:01:36.830
Let's rock and roll. 
Bend the knees.

00:01:36.830 --> 00:01:39.702
Inhale, reach the
fingertips all the way up.

00:01:39.702 --> 00:01:42.062
Big full body stretch, 
nothing fancy here.

00:01:42.062 --> 00:01:44.257
Fingertips kiss up and overhead.

00:01:44.257 --> 00:01:46.601
Keep the shoulders relaxed.

00:01:46.601 --> 00:01:49.548
Big breath in, 
exhale rain it down

00:01:49.548 --> 00:01:51.862
press into all four 
corners of the feet,

00:01:51.862 --> 00:01:54.025
keep lifting through the heart.

00:01:54.025 --> 00:01:56.728
Inhale reaching up 
towards the sky.

00:01:56.728 --> 00:02:01.012
Big stretch, fingertips
kiss up and overhead.

00:02:01.012 --> 00:02:04.596
And exhale, 
floating the fingertips down.

00:02:04.596 --> 00:02:06.788
Begin to synchronize the
movement with the breath.

00:02:06.788 --> 00:02:08.371
Inhale, reach it up.

00:02:09.903 --> 00:02:11.656
And this time on the exhale,

00:02:11.656 --> 00:02:13.997
Forward Fold, soft bend in the knees

00:02:13.997 --> 00:02:16.247
as you slowly take it down.

00:02:18.342 --> 00:02:21.451
Now find a little 
freedom within the form.

00:02:21.451 --> 00:02:23.961
So you might walk the
fingertips to one side

00:02:23.961 --> 00:02:26.294
and then the other, you
might clasp the elbows

00:02:26.294 --> 00:02:28.840
and rock gently side to side.

00:02:28.840 --> 00:02:30.861
Perhaps you shake 
the head a little yes

00:02:30.861 --> 00:02:32.965
and a little no.

00:02:32.965 --> 00:02:35.292
Be sure to take one moment
where you bend the knees

00:02:35.292 --> 00:02:39.993
generously sending some
love to the lower back.

00:02:39.993 --> 00:02:41.243
Keep breathing.

00:02:42.407 --> 00:02:45.308
Nice, long, smooth deep breaths.

00:02:45.308 --> 00:02:48.391
(rhythmic breathing)

00:02:51.016 --> 00:02:52.615
Then on your next inhale

00:02:52.615 --> 00:02:55.197
lift up halfway, lengthen
through the crown

00:02:55.197 --> 00:02:57.392
of the head, 
palms come to the tops

00:02:57.392 --> 00:02:59.537
of the thighs and 
we pull the elbows back

00:02:59.537 --> 00:03:00.805
like little grasshopper legs

00:03:00.805 --> 00:03:03.618
creating length, long neck.

00:03:03.618 --> 00:03:05.827
Big breath in here.

00:03:05.827 --> 00:03:07.577
Exhale. Forward Fold.

00:03:08.988 --> 00:03:11.314
Awesome work, press into
the feet and inhale.

00:03:11.314 --> 00:03:12.445
Big full body stretch.

00:03:12.445 --> 00:03:14.920
Reach for the skies, 
spread the fingertips.

00:03:14.920 --> 00:03:17.253
Press down through the feet.

00:03:18.475 --> 00:03:21.692
Exhale, hands to heart, namaste.

00:03:22.702 --> 00:03:26.054
Begin to find a lift through
the front body energetically.

00:03:26.054 --> 00:03:29.487
A grounding through 
the back body.

00:03:29.487 --> 00:03:31.214
Find support from within

00:03:31.214 --> 00:03:34.508
by drawing the navel 
inward and upward.

00:03:34.508 --> 00:03:36.561
Connect to your center.

00:03:36.561 --> 00:03:39.978
And here we go inhale, 
reach for the sky.

00:03:41.662 --> 00:03:43.412
Exhale, Forward Fold.

00:03:45.870 --> 00:03:49.453
Inhale halfway, lift
again, navel draws in.

00:03:50.646 --> 00:03:53.442
And exhale, Forward Fold.

00:03:53.442 --> 00:03:55.228
Awesome. 
This time bend the knees.

00:03:55.228 --> 00:03:58.769
Plant the palms and step
the right toes back.

00:03:58.769 --> 00:04:00.304
Lower the right knee.

00:04:00.304 --> 00:04:03.245
Check to make sure front
knee is over front ankle.

00:04:03.245 --> 00:04:05.713
And then allow this
awareness from the lower body

00:04:05.713 --> 00:04:09.461
to slowly trickle up 
through the spine.

00:04:09.461 --> 00:04:11.543
Opening through the chest.

00:04:11.543 --> 00:04:12.710
Big breath in.

00:04:13.800 --> 00:04:15.728
Big breath out

00:04:15.728 --> 00:04:18.370
just stretching it out. Inhale.

00:04:18.370 --> 00:04:22.100
On the exhale pulling back
through the left hip crease.

00:04:22.100 --> 00:04:24.296
Send the hips back.

00:04:24.296 --> 00:04:27.454
Left toes go up towards the sky.

00:04:27.454 --> 00:04:28.704
Keep breathing.

00:04:35.321 --> 00:04:36.183
When you're ready,

00:04:36.183 --> 00:04:39.295
rolling through the
left foot nice and slow.

00:04:39.295 --> 00:04:40.996
Right hand comes to the Earth.

00:04:40.996 --> 00:04:42.790
And on your next breath in,

00:04:42.790 --> 00:04:44.794
peel the left 
fingertips all the way up

00:04:44.794 --> 00:04:47.540
coming into a 
nice low lunge twist.

00:04:47.540 --> 00:04:49.484
Open through the chest.

00:04:49.484 --> 00:04:50.984
Strong and steady.

00:04:54.244 --> 00:04:56.366
One more breath in

00:04:56.366 --> 00:04:59.434
and exhale all 
the way back down.

00:04:59.434 --> 00:05:00.921
Great, plant the palms,

00:05:00.921 --> 00:05:02.198
wrists underneath the shoulders.

00:05:02.198 --> 00:05:03.324
Curl the back toes under

00:05:03.324 --> 00:05:06.351
and when you're ready,
step it back to a Plank.

00:05:06.351 --> 00:05:07.694
Big breaths here.

00:05:07.694 --> 00:05:09.583
Rocking front and back.

00:05:09.583 --> 00:05:11.581
Making sure the hips 
aren't dipping low

00:05:11.581 --> 00:05:13.937
or coming up, but finding
that nice long line

00:05:13.937 --> 00:05:17.772
from the crown to the tail,
the sitting bones to the heels.

00:05:17.772 --> 00:05:20.442
Great bend the elbows;
press away from your yoga mat.

00:05:20.442 --> 00:05:21.275
Long neck.

00:05:21.275 --> 00:05:23.828
Remember the neck is an
extension of the spine here.

00:05:23.828 --> 00:05:26.810
Navel draws up, you got
this, one more breath.

00:05:26.810 --> 00:05:29.063
And then exhale slowly, 
lower the knees,

00:05:29.063 --> 00:05:31.896
hook the elbows in 
and lower down.

00:05:33.338 --> 00:05:35.755
Great, zip the legs up tight.

00:05:37.630 --> 00:05:38.666
Inhale.

00:05:38.666 --> 00:05:41.272
Slowly tucking the chin.

00:05:41.272 --> 00:05:43.721
Opening the heart forward, 
Baby Cobra.

00:05:43.721 --> 00:05:45.661
Nice and slow 
though here to start.

00:05:45.661 --> 00:05:46.994
Then we release.

00:05:47.964 --> 00:05:49.031
And two more times.

00:05:49.031 --> 00:05:49.864
Inhale.

00:05:49.864 --> 00:05:51.600
Tucking the chin to the chest.

00:05:51.600 --> 00:05:53.968
Lifting up, so really
activating the muscles

00:05:53.968 --> 00:05:55.802
of the upper back body here

00:05:55.802 --> 00:05:57.827
and warming up 
through the spine.

00:05:57.827 --> 00:05:59.660
One more time, inhale.

00:06:00.562 --> 00:06:04.356
Open your heart 
and exhale, release.

00:06:04.356 --> 00:06:06.025
Great curl the toes under.

00:06:06.025 --> 00:06:08.507
Walk them in line 
with the hip points.

00:06:08.507 --> 00:06:10.136
Lift the kneecaps.

00:06:10.136 --> 00:06:12.754
Gaze straight down, inhale in.

00:06:12.754 --> 00:06:15.891
Exhale. Press up to top 
of a pushup plank.

00:06:15.891 --> 00:06:18.045
Big breath in here.

00:06:18.045 --> 00:06:21.361
Exhale to Downward-Facing Dog.

00:06:21.361 --> 00:06:22.637
Take your dog for 
a little walk here,

00:06:22.637 --> 00:06:23.893
stretch it out.

00:06:23.893 --> 00:06:26.060
Pedaling through the feet.

00:06:30.448 --> 00:06:33.213
Hands pressing evenly 
into the yoga mat

00:06:33.213 --> 00:06:36.802
and tops of the 
shoulders rotating out.

00:06:36.802 --> 00:06:38.688
Take a deep breath in.

00:06:38.688 --> 00:06:43.129
And on the exhale bend
the knees, look forward.

00:06:43.129 --> 00:06:45.491
Step, hop, or jump to the top.

00:06:45.491 --> 00:06:48.410
I guess a hop and 
a jump's the same thing.

00:06:48.410 --> 00:06:50.660
We'll meet in Forward Fold.

00:06:51.923 --> 00:06:55.452
Big breath, 
lifting up halfway, inhale.

00:06:55.452 --> 00:06:57.025
Exhale, Fold.

00:06:58.490 --> 00:07:02.482
Inhale, reach for the sky.
Big full body stretch here.

00:07:02.482 --> 00:07:05.215
Exhale hands to heart, namaste.

00:07:07.588 --> 00:07:08.761
Inhale in.

00:07:10.502 --> 00:07:12.112
Exhale release.

00:07:13.914 --> 00:07:17.334
Soft knees, inhale, reach it up.

00:07:17.334 --> 00:07:18.989
This time as you exhale, 
bend the elbows,

00:07:18.989 --> 00:07:20.752
thumbs point 
back pinkies forward,

00:07:20.752 --> 00:07:22.301
we open through the chest.

00:07:22.301 --> 00:07:23.663
Lengthen tailbone down,

00:07:23.663 --> 00:07:26.556
deep breath in, 
lift through the sternum

00:07:26.556 --> 00:07:27.889
and then exhale.

00:07:28.851 --> 00:07:31.018
Inhale, reach for the sky.

00:07:32.031 --> 00:07:33.781
Exhale, Forward Fold.

00:07:35.943 --> 00:07:38.061
Inhale. Halfway Lift, 
your version,

00:07:38.061 --> 00:07:41.802
again finding a little
freedom within the form today.

00:07:41.802 --> 00:07:43.122
Exhale Fold.

00:07:45.266 --> 00:07:48.800
Great this time plant the
palms, step the left toes back,

00:07:48.800 --> 00:07:51.060
lower the left knee.

00:07:51.060 --> 00:07:53.570
Front knee over front
ankle, breath deep here.

00:07:53.570 --> 00:07:54.820
Stretch it out.

00:07:56.268 --> 00:07:57.935
Opening up the hips.

00:07:58.860 --> 00:08:00.781
Letting that 
awareness travel from

00:08:00.781 --> 00:08:02.974
the hips, the legs, all the
way up through the spine

00:08:02.974 --> 00:08:04.210
so we're not collapsed over here.

00:08:04.210 --> 00:08:07.293
But finding length through the crown.

00:08:08.767 --> 00:08:09.767
Breath deep.

00:08:17.037 --> 00:08:19.164
Inhale in deeply.

00:08:19.164 --> 00:08:20.772
On your exhale, begin to pull back

00:08:20.772 --> 00:08:22.283
through that right hip crease.

00:08:22.283 --> 00:08:24.533
Right toes towards the sky.

00:08:28.989 --> 00:08:31.239
Nice runner's stretch here.

00:08:32.453 --> 00:08:35.321
Pressing into the 
top of the back foot.

00:08:35.321 --> 00:08:39.488
My left hip is stacked right
over my left knee here.

00:08:41.357 --> 00:08:42.480
Inhale in.

00:08:43.366 --> 00:08:46.699
Exhale, rolling through 
that right foot.

00:08:47.543 --> 00:08:50.394
Left hand comes to the Earth
right underneath the shoulder.

00:08:50.394 --> 00:08:53.020
And on a big breath in, 
I peel the right fingertips

00:08:53.020 --> 00:08:55.603
all the way up towards the sky.

00:08:56.973 --> 00:08:58.223
Deep breath in.

00:08:59.265 --> 00:09:00.598
Deep breath out.

00:09:01.983 --> 00:09:04.381
Deep breath in, one more.

00:09:04.381 --> 00:09:07.859
And then exhale, slowly
release back to center.

00:09:07.859 --> 00:09:12.596
Awesome, plant the palms,
step it back to plank.

00:09:12.596 --> 00:09:14.105
Three breaths here, you got it.

00:09:14.105 --> 00:09:15.840
Wrists right 
underneath the shoulders.

00:09:15.840 --> 00:09:17.872
Really spiking the heels
towards the back edge

00:09:17.872 --> 00:09:19.666
of your yoga mat, 
super strong here.

00:09:19.666 --> 00:09:21.473
Navel draws up and 
crown of the head

00:09:21.473 --> 00:09:23.285
reaches towards the front.

00:09:23.285 --> 00:09:26.013
Inhale in, exhale,
lower all the way down

00:09:26.013 --> 00:09:29.034
to the belly, nice and slow.

00:09:29.034 --> 00:09:30.713
Press into the tops of the feet.

00:09:30.713 --> 00:09:33.014
This time heels hip width apart.

00:09:33.014 --> 00:09:34.181
Inhale, Cobra.

00:09:35.880 --> 00:09:37.130
Exhale release.

00:09:38.175 --> 00:09:40.720
Curl the toes under, 
lift the kneecaps,

00:09:40.720 --> 00:09:42.658
inhale in, exhale.

00:09:42.658 --> 00:09:45.847
Strong, pressing up to Plank.

00:09:45.847 --> 00:09:47.180
Inhale in again.

00:09:48.125 --> 00:09:50.042
Exhale to Downward Dog.

00:09:52.716 --> 00:09:56.178
Awesome work, 
continue to refine here.

00:09:56.178 --> 00:09:57.928
Find what feels good.

00:09:59.113 --> 00:10:00.613
Stay present.

00:10:08.902 --> 00:10:11.454
And when you're ready drop
the left heel this time,

00:10:11.454 --> 00:10:13.536
inhale, lift the right leg up high.

00:10:13.536 --> 00:10:18.009
Exhale knee to nose, 
navel draws up connecting to

00:10:18.009 --> 00:10:20.060
your center as 
you inhale lift it up,

00:10:20.060 --> 00:10:21.384
Three-Legged Dog.

00:10:21.384 --> 00:10:23.625
Step into your power,
cultivating strength,

00:10:23.625 --> 00:10:25.018
knee to nose.

00:10:25.018 --> 00:10:26.075
One more time.

00:10:26.075 --> 00:10:26.908
Inhale.

00:10:28.015 --> 00:10:29.765
Exhale, knee to nose.

00:10:30.832 --> 00:10:31.692
Awesome.

00:10:31.692 --> 00:10:33.952
Step the right 
foot up high lunge,

00:10:33.952 --> 00:10:35.518
take your time getting here,

00:10:35.518 --> 00:10:37.292
front knee over front ankle.

00:10:37.292 --> 00:10:38.803
Back heel is lifted.

00:10:38.803 --> 00:10:40.503
Take a second here to refine.

00:10:40.503 --> 00:10:42.639
Make sure you're 
not on a tightrope so,

00:10:42.639 --> 00:10:46.344
feet are nice and 
hip distance apart.

00:10:46.344 --> 00:10:48.576
When you're ready inhale,
reach for the sky.

00:10:48.576 --> 00:10:50.105
Strong posture here.

00:10:50.105 --> 00:10:51.833
Big beach ball overhead,
if you feel

00:10:51.833 --> 00:10:54.250
like the shoulders are tight.

00:10:56.656 --> 00:10:58.030
Bend the left knee 
so you can get

00:10:58.030 --> 00:10:59.568
your pelvis underneath you.

00:10:59.568 --> 00:11:01.521
Lifting up through 
the front body again.

00:11:01.521 --> 00:11:03.871
Grounding through the back body.

00:11:03.871 --> 00:11:05.457
Inhale in.

00:11:05.457 --> 00:11:08.140
Exhale, pivot on the
back foot and open out.

00:11:08.140 --> 00:11:09.960
Warrior Two.

00:11:09.960 --> 00:11:12.965
Strong and steady sink
deep into that front leg.

00:11:12.965 --> 00:11:14.543
Pull the pinkies back.

00:11:14.543 --> 00:11:18.165
Find length, 
lift your heart, inhale in.

00:11:18.165 --> 00:11:19.302
Exhale out.

00:11:20.162 --> 00:11:21.172
Moving with the breath.

00:11:21.172 --> 00:11:24.159
Inhale. Reach the right
fingertips forward up and back.

00:11:24.159 --> 00:11:27.506
Peaceful Warrior big stretch
in the right side body here.

00:11:27.506 --> 00:11:28.339
Inhale in.

00:11:29.188 --> 00:11:32.404
Exhale all the way 
to Extended Side Angle.

00:11:32.404 --> 00:11:35.245
Right elbow on the 
top of the right thigh.

00:11:35.245 --> 00:11:36.723
Inhale, open the chest,

00:11:36.723 --> 00:11:39.788
left fingertips draw 
up towards the sky.

00:11:39.788 --> 00:11:41.606
Big stretch, inhale.

00:11:41.606 --> 00:11:45.502
Exhale all the way back down
to your Lunge nice and slow.

00:11:45.502 --> 00:11:46.807
And strong.

00:11:46.807 --> 00:11:48.941
Step the right toes
back or keep them lifted

00:11:48.941 --> 00:11:51.347
for a one-legged 
transition here.

00:11:51.347 --> 00:11:52.790
You can go belly to Cobra,

00:11:52.790 --> 00:11:54.986
or Chaturanga to 
Upward-Facing Dog.

00:11:54.986 --> 00:11:56.989
So you have lots 
of options here.

00:11:56.989 --> 00:11:59.377
Can change it up, find
freedom within the form

00:11:59.377 --> 00:12:00.897
as you grow your practice.

00:12:00.897 --> 00:12:04.793
Inhale, open the chest 
in Cobra or Up-Dog

00:12:04.793 --> 00:12:07.293
and then exhale, Child's Pose.

00:12:11.770 --> 00:12:12.770
Take a rest.

00:12:13.760 --> 00:12:16.677
(breathing deeply)

00:12:24.125 --> 00:12:26.411
Spread awareness 
through the fingerprints

00:12:26.411 --> 00:12:29.595
and slowly make your
way back to all fours.

00:12:29.595 --> 00:12:31.846
Walk the knees right 
underneath the hips,

00:12:31.846 --> 00:12:34.302
toes in line with the knees.

00:12:34.302 --> 00:12:35.836
Inhale in.

00:12:35.836 --> 00:12:38.264
Exhale, curl the toes under.

00:12:38.264 --> 00:12:39.931
Downward-Facing Dog.

00:12:41.285 --> 00:12:43.495
This time, drop the 
right heel and inhale.

00:12:43.495 --> 00:12:45.343
Left leg, up high.

00:12:45.343 --> 00:12:47.597
Here we go, cultivating strength.

00:12:47.597 --> 00:12:49.061
Big breath in.

00:12:49.061 --> 00:12:50.286
Exhale, knee to nose.

00:12:50.286 --> 00:12:52.364
Rounding through, 
navel draws up.

00:12:52.364 --> 00:12:54.649
Inhale, lift it up.

00:12:54.649 --> 00:12:56.399
Exhale, knee to nose.

00:12:57.685 --> 00:13:00.166
Last one, inhale. Reach!

00:13:00.166 --> 00:13:02.216
Exhale, knee to nose.

00:13:03.240 --> 00:13:04.885
Step it up.

00:13:04.885 --> 00:13:05.940
High Lunge.

00:13:05.940 --> 00:13:08.205
Take your time, 
building from the ground up.

00:13:08.205 --> 00:13:10.122
Strong foundation here.

00:13:11.875 --> 00:13:13.315
And then big Power Pose, here,

00:13:13.315 --> 00:13:15.389
as you reach the 
fingertips up high.

00:13:15.389 --> 00:13:16.880
Open through the chest.

00:13:16.880 --> 00:13:18.385
Again, no need to 
be super tight, here.

00:13:18.385 --> 00:13:19.995
You can give 
yourself lots of space.

00:13:19.995 --> 00:13:21.666
Navel draws in and up.

00:13:21.666 --> 00:13:23.179
So, active in the belly.

00:13:23.179 --> 00:13:24.012
You got this.

00:13:24.012 --> 00:13:25.952
Keep breathing, 
relax your shoulders.

00:13:25.952 --> 00:13:27.351
Soft bend in the right knee,

00:13:27.351 --> 00:13:31.351
so you can get your pelvis
right underneath you.

00:13:32.844 --> 00:13:35.295
Then take a big breath in here.

00:13:35.295 --> 00:13:37.282
Use your exhale to open it out.

00:13:37.282 --> 00:13:39.377
Warrior Two to the right.

00:13:39.377 --> 00:13:41.346
Pull the pinkies back.

00:13:41.346 --> 00:13:42.846
Breathe deep here.

00:13:47.718 --> 00:13:49.996
Moving with the breath. 
Inhale.

00:13:49.996 --> 00:13:52.148
Left fingertips reach
forward, up and back.

00:13:52.148 --> 00:13:53.565
Peaceful Warrior.

00:13:54.682 --> 00:13:57.015
Exhale, Extended Side Angle.

00:13:59.525 --> 00:14:02.598
Left elbow to the top of
the left thigh on an inhale.

00:14:02.598 --> 00:14:06.029
Right fingertips pull up,
up, up towards the sky.

00:14:06.029 --> 00:14:08.862
In my case, 
a beautiful, blue sky.

00:14:10.186 --> 00:14:11.701
Inhale.

00:14:11.701 --> 00:14:14.971
Exhale all the way back
down to your Lunge.

00:14:14.971 --> 00:14:17.608
Plant the palms, step it back.

00:14:17.608 --> 00:14:20.912
Belly to Cobra or 
Chaturanga to Up-Dog.

00:14:20.912 --> 00:14:23.718
Again, this practice 
is meant to inspire

00:14:23.718 --> 00:14:26.500
and empower you to find a
little freedom within the form.

00:14:26.500 --> 00:14:28.507
Move slow and mindful.

00:14:28.507 --> 00:14:30.180
Keep breathing deep.

00:14:30.180 --> 00:14:33.009
We'll meet in Child's Pose.

00:14:33.009 --> 00:14:35.759
(deep breathing)

00:14:44.203 --> 00:14:46.282
Sweet. 
Press into the fingerprints.

00:14:46.282 --> 00:14:50.482
When you're ready, 
slowly make your way back up.

00:14:50.482 --> 00:14:53.409
Walk the knees
underneath the hips.

00:14:53.409 --> 00:14:55.909
When you're ready, 
Downward-Facing Dog.

00:14:55.909 --> 00:14:59.326
So take your time 
getting there. No rush.

00:15:03.495 --> 00:15:06.230
Bend the knees, 
inhale, look forward.

00:15:06.230 --> 00:15:08.805
Slow walk up towards the
front, or you can hop.

00:15:08.805 --> 00:15:10.548
Make your way to the top.

00:15:10.548 --> 00:15:12.999
This time, feet together. 
Really together.

00:15:12.999 --> 00:15:14.082
Forward Fold.

00:15:16.601 --> 00:15:19.962
Inhale, Halfway Lift. 
Your version.

00:15:19.962 --> 00:15:21.379
And exhale, Fold.

00:15:22.338 --> 00:15:23.706
Inhale, reach for the sky.

00:15:23.706 --> 00:15:25.379
Press into the earth.

00:15:25.379 --> 00:15:27.386
Reach, reach, reach!

00:15:27.386 --> 00:15:30.034
And exhale, hands to heart.

00:15:30.034 --> 00:15:31.446
Jumping right in, here we go.

00:15:31.446 --> 00:15:33.684
Inhale. Stick with me.

00:15:33.684 --> 00:15:35.184
Reach for the sky.

00:15:36.177 --> 00:15:37.927
Exhale. Forward Fold.

00:15:39.548 --> 00:15:41.932
This time, 
bend the knees generously.

00:15:41.932 --> 00:15:43.763
Belly comes to the 
top of the thighs.

00:15:43.763 --> 00:15:45.265
Maybe you create 
a little bit of space

00:15:45.265 --> 00:15:46.774
between the heels here.

00:15:46.774 --> 00:15:48.386
And when you're ready, inhale.

00:15:48.386 --> 00:15:51.155
Strong and steady, reach
the fingertips forward.

00:15:51.155 --> 00:15:52.691
Big beach ball 
in the hands here.

00:15:52.691 --> 00:15:54.693
So again, maybe not 
so tight today

00:15:54.693 --> 00:15:58.111
as you sit back in 
Utkatasana, Chair Pose.

00:15:58.111 --> 00:15:59.308
Breathe deep.

00:15:59.308 --> 00:16:02.427
Work to get the knees 
back over the ankles

00:16:02.427 --> 00:16:04.749
and use the fingertips 
coming forward

00:16:04.749 --> 00:16:08.204
as a little counterweight
for sending the hips back.

00:16:08.204 --> 00:16:09.791
One more big breath in here.

00:16:09.791 --> 00:16:11.312
You got this.

00:16:11.312 --> 00:16:13.602
Welcome that heat, 
and then exhale.

00:16:13.602 --> 00:16:14.615
Let it go.

00:16:16.204 --> 00:16:17.059
Awesome.

00:16:17.059 --> 00:16:21.076
Plant the palms, step
or hop it back to Plank.

00:16:21.076 --> 00:16:24.982
Make your way to Downward Dog
by either going straight there

00:16:24.982 --> 00:16:27.315
or moving through a Vinyasa.

00:16:36.051 --> 00:16:37.353
When you arrive in Downward Dog,

00:16:37.353 --> 00:16:40.715
take the deepest breath
you've taken all day.

00:16:40.715 --> 00:16:43.548
Then exhale out 
through the mouth.

00:16:44.735 --> 00:16:45.994
Great. Drop the left heel.

00:16:45.994 --> 00:16:48.430
Inhale. Lift the right leg up high.

00:16:48.430 --> 00:16:50.473
Exhale, this time right knee comes up

00:16:50.473 --> 00:16:53.140
and over to kiss the right elbow.

00:16:53.140 --> 00:16:54.979
Upper body's in plank.

00:16:54.979 --> 00:16:57.306
Inhale, Three-Legged Dog.

00:16:57.306 --> 00:17:01.616
Cross it over. Right knee
kisses the left elbow.

00:17:01.616 --> 00:17:04.848
Waking up the muscles
of the abdominal wall.

00:17:04.848 --> 00:17:05.930
Moving nice and slow.

00:17:05.930 --> 00:17:08.248
This time right through
center, knee to nose.

00:17:08.248 --> 00:17:10.443
We've been here before.

00:17:10.443 --> 00:17:12.396
Inhale, lift if up.

00:17:12.396 --> 00:17:14.894
Light step as you step the
right foot all the way up

00:17:14.894 --> 00:17:16.738
into your Lunge.

00:17:16.738 --> 00:17:18.708
Big breath in 
lifts you up again.

00:17:18.708 --> 00:17:21.658
High Lunge, strong and steady.

00:17:22.847 --> 00:17:25.747
Welcome that heat, that sweat.

00:17:25.747 --> 00:17:29.330
Stick with it. 
Stay focused on your breath.

00:17:31.019 --> 00:17:33.390
Alright, here we go,
moving with the breath.

00:17:33.390 --> 00:17:35.260
Inhale, straighten both legs.

00:17:35.260 --> 00:17:37.748
Reach the fingertips all the way up.

00:17:37.748 --> 00:17:39.215
Lengthen through 
the crown of the head.

00:17:39.215 --> 00:17:41.024
Fingertips kiss, 
up and overhead.

00:17:41.024 --> 00:17:43.319
Toning that back calf, inhale.

00:17:43.319 --> 00:17:45.090
Then exhale. 
Bend the front knee.

00:17:45.090 --> 00:17:48.258
Reach the left heel back and
float the fingertips down.

00:17:48.258 --> 00:17:49.269
Alright, we got this.

00:17:49.269 --> 00:17:51.004
Stay focused on the breath. 
Inhale.

00:17:51.004 --> 00:17:52.921
Reach. Slow and steady.

00:17:54.010 --> 00:17:56.813
Exhale. Float it down.

00:17:58.137 --> 00:17:58.970
One more time.

00:17:58.970 --> 00:18:00.137
Inhale, reach.

00:18:01.082 --> 00:18:04.582
And this time, 
as you exhale, Warrior Two.

00:18:05.779 --> 00:18:06.612
Refine.

00:18:09.874 --> 00:18:11.043
And moving with the breath.

00:18:11.043 --> 00:18:12.771
Open the palms up 
towards the sky.

00:18:12.771 --> 00:18:14.518
Inhale, straighten both legs.

00:18:14.518 --> 00:18:15.748
Straighten that front leg,

00:18:15.748 --> 00:18:17.841
fingertips reach up and overhead.

00:18:17.841 --> 00:18:22.105
Exhale, maybe taking the
gaze, the focus, forward.

00:18:22.105 --> 00:18:26.217
Inhale, reach,
straightening the front leg.

00:18:26.217 --> 00:18:27.829
Exhale.

00:18:27.829 --> 00:18:29.742
Bend forward.

00:18:30.482 --> 00:18:32.482
Inhale, reach. Last one.

00:18:33.486 --> 00:18:35.540
Strong arms here, 
strong legs. You got this.

00:18:35.540 --> 00:18:38.717
Draw the navel in, Warrior Two.

00:18:38.717 --> 00:18:40.640
Peaceful Warrior on the inhale.

00:18:40.640 --> 00:18:42.161
Inhale, reach up and over.

00:18:42.161 --> 00:18:43.161
Big stretch.

00:18:44.056 --> 00:18:46.947
And then exhale, 
Extended Side Angle.

00:18:46.947 --> 00:18:48.030
Your version.

00:18:49.174 --> 00:18:51.438
Big breath in, open your heart.

00:18:51.438 --> 00:18:53.438
Exhale all the way down.

00:18:54.723 --> 00:18:57.761
Plant the palms, 
inhale, look forward.

00:18:57.761 --> 00:18:59.989
Exhale, step it back.

00:18:59.989 --> 00:19:04.156
Move through a Vinyasa, or
straight to Downward Dog.

00:19:14.946 --> 00:19:18.616
In Down-Dog, 
drop the right heel,

00:19:18.628 --> 00:19:21.273
inhale to lift the left leg up high.

00:19:21.273 --> 00:19:22.777
Here we go, cultivate strength.

00:19:22.777 --> 00:19:24.559
Left knee to left elbow.

00:19:24.559 --> 00:19:26.991
Gaze straight down, 
upper body's in Plank.

00:19:26.991 --> 00:19:29.074
Inhale, Three-Legged Dog.

00:19:31.846 --> 00:19:33.473
Exhale, cross it over.

00:19:33.473 --> 00:19:35.537
Left knee to right elbow.

00:19:35.537 --> 00:19:36.414
Here we go, last one.

00:19:36.414 --> 00:19:37.432
Inhale.

00:19:37.432 --> 00:19:39.390
Three-Legged Dog.

00:19:39.390 --> 00:19:41.140
Exhale, knee to nose.

00:19:42.596 --> 00:19:45.622
Inhale, extend the 
left leg all the way up

00:19:45.622 --> 00:19:49.490
and then light step 
all the way forward.

00:19:49.490 --> 00:19:50.994
Find your breath.

00:19:50.994 --> 00:19:52.703
On the inhale, High Lunge.

00:19:52.703 --> 00:19:55.052
Fingertips reach up 
towards the sky.

00:19:55.052 --> 00:19:56.491
Welcome the heat, here.

00:19:56.491 --> 00:19:58.637
Sink deep into that front leg,

00:19:58.637 --> 00:20:01.757
front knee over front ankle.

00:20:01.757 --> 00:20:03.394
Here we go, 
moving with the breath.

00:20:03.394 --> 00:20:05.283
Inhale, reach the fingertips up,

00:20:05.283 --> 00:20:06.965
lift up from the pelvic floor.

00:20:06.965 --> 00:20:09.413
Mula Bandha, navel draws in and up.

00:20:09.413 --> 00:20:13.326
Straighten both legs,
toning the right calf.

00:20:13.326 --> 00:20:14.159
And then exhale, 
bend the front knee,

00:20:14.159 --> 00:20:17.735
float the fingertips down. 
Great.

00:20:17.735 --> 00:20:19.240
Inhale, reach it up.

00:20:19.240 --> 00:20:21.822
Straighten both legs.
Hug the lower ribs in.

00:20:21.822 --> 00:20:23.873
Find that containment.

00:20:23.873 --> 00:20:25.191
That support from within.

00:20:25.191 --> 00:20:28.299
As you exhale, float it down.

00:20:28.299 --> 00:20:30.674
And last one, inhale, reach.

00:20:30.674 --> 00:20:32.007
Lift your heart.

00:20:33.112 --> 00:20:34.779
Exhale, Warrior Two.

00:20:37.081 --> 00:20:39.081
Take a moment to refine.

00:20:40.816 --> 00:20:42.429
Stay focused on the breath.

00:20:42.429 --> 00:20:43.262
Here we go.

00:20:43.262 --> 00:20:46.134
Inhale, straighten the
front leg, lift the heart.

00:20:46.134 --> 00:20:48.500
Fingertips kiss up and overhead.

00:20:48.500 --> 00:20:51.117
Exhale. Warrior Two.

00:20:52.039 --> 00:20:53.949
Inhale, reach.

00:20:53.949 --> 00:20:56.193
Strong and steady.

00:20:56.193 --> 00:20:57.860
Exhale, Warrior Two.

00:20:59.910 --> 00:21:00.773
And one more time.

00:21:00.773 --> 00:21:02.523
Inhale nice and slow.

00:21:03.911 --> 00:21:07.748
Exhale your Vajrasana Two.

00:21:07.758 --> 00:21:10.110
Beautiful. Open the left palm.

00:21:10.110 --> 00:21:11.984
Left fingertips reach
forward, up and back.

00:21:11.984 --> 00:21:14.907
We find that Peaceful Warrior.

00:21:14.907 --> 00:21:16.232
Big breath in.

00:21:16.232 --> 00:21:20.732
And then exhale, Extended
Side Angle. Your version.

00:21:20.732 --> 00:21:23.388
So you can take the left knee
to the top of the left thigh.

00:21:23.388 --> 00:21:25.096
In time, you could bring
the left fingertips

00:21:25.096 --> 00:21:27.961
all the way down to the earth.

00:21:27.961 --> 00:21:30.707
Finding freedom within the form.

00:21:30.707 --> 00:21:33.635
Big inhale here, open the heart.

00:21:33.635 --> 00:21:35.827
And exhale brings you 
back to your Lunge.

00:21:35.827 --> 00:21:36.918
Awesome work, everyone.

00:21:36.918 --> 00:21:41.085
Plant the palms, move through
one last Vinyasa, here.

00:21:42.518 --> 00:21:45.142
Move with your breath.

00:21:45.142 --> 00:21:47.632
And then send 
it to Child's Pose.

00:21:47.632 --> 00:21:50.382
Whenever you're ready. 
Great job.

00:21:54.480 --> 00:21:56.897
Close your eyes, take a rest.

00:21:59.033 --> 00:22:00.700
Observe your breath.

00:22:07.987 --> 00:22:11.687
Press into the fingerprints,
slow and steady,

00:22:11.687 --> 00:22:14.097
rise up to all fours.

00:22:14.097 --> 00:22:16.032
Walk the knees 
underneath the hips

00:22:16.032 --> 00:22:17.969
and then swing the toes 
just to one side.

00:22:17.969 --> 00:22:19.219
Come to a seat.

00:22:23.462 --> 00:22:25.631
Hands come around to
the backs of the thighs.

00:22:25.631 --> 00:22:28.323
We loop the shoulders and, 
nice and slow,

00:22:28.323 --> 00:22:31.656
starting with the tail, 
we roll it down.

00:22:34.123 --> 00:22:36.123
Get centered on the mat.

00:22:41.731 --> 00:22:42.714
And then, when you're ready,

00:22:42.714 --> 00:22:46.420
interlace the fingertips 
behind the head.

00:22:46.420 --> 00:22:48.946
Elbows nice and wide.

00:22:48.946 --> 00:22:51.342
Scoop the tailbone up. 
Tap into your center again.

00:22:51.342 --> 00:22:52.752
Your core strength. Here we go.

00:22:52.752 --> 00:22:54.751
Lifting the knees just
above the hip points,

00:22:54.751 --> 00:22:55.973
or slightly in front.

00:22:55.973 --> 00:22:57.081
You want to make 
sure your lower back

00:22:57.081 --> 00:22:59.350
is nice and flush 
with your yoga mat.

00:22:59.350 --> 00:23:01.350
Yogi bicycles, inhaling.

00:23:02.245 --> 00:23:05.343
Exhale, lift the head,
the neck, the chest.

00:23:05.343 --> 00:23:07.034
Keep the chin lifting up 
towards the sky.

00:23:07.034 --> 00:23:08.141
So we're not crunching here,

00:23:08.141 --> 00:23:09.828
but keeping the 
elbows nice and wide,

00:23:09.828 --> 00:23:11.911
Creating this soft hammock
for the neck, here.

00:23:11.911 --> 00:23:14.312
You can extend the thumbs
for a little extra support.

00:23:14.312 --> 00:23:15.204
Here we go.

00:23:15.204 --> 00:23:16.037
Inhale in.

00:23:16.037 --> 00:23:20.027
Exhale, right elbow to left knee,

00:23:20.027 --> 00:23:22.846
extend the right leg out long.

00:23:22.846 --> 00:23:25.121
Inhale. Back to center.

00:23:25.121 --> 00:23:26.654
Exhale twist.

00:23:27.766 --> 00:23:29.403
Nice and slow, keep it going.

00:23:29.403 --> 00:23:30.286
Inhale.

00:23:30.286 --> 00:23:31.369
Exhale twist.

00:23:32.684 --> 00:23:33.517
Inhale.

00:23:34.361 --> 00:23:35.918
Exhale twist.

00:23:35.918 --> 00:23:36.971
Think about bringing 
your shoulder

00:23:36.971 --> 00:23:38.141
to the center of your chest.

00:23:38.141 --> 00:23:40.047
So really getting into
those obliques, as well.

00:23:40.047 --> 00:23:41.127
Inhale.

00:23:41.127 --> 00:23:41.960
Exhale.

00:23:43.415 --> 00:23:46.752
Keep it going. Listen to
the sound of your breath.

00:23:46.752 --> 00:23:49.585
(breathes deeply)

00:23:56.083 --> 00:23:57.166
You got this.

00:24:00.606 --> 00:24:03.049
Do one more on 
each side, nice and slow.

00:24:03.049 --> 00:24:03.966
Don't rush.

00:24:07.523 --> 00:24:09.484
And then release. Ah!

00:24:09.484 --> 00:24:12.845
Bring the soles of the feet
together, knees nice and wide.

00:24:12.845 --> 00:24:13.908
Bring the hands to the belly

00:24:13.908 --> 00:24:16.908
and just give 
yourself a little pet.

00:24:18.858 --> 00:24:20.858
Inhale, lots of love in.

00:24:22.188 --> 00:24:24.931
Exhale, lots of love out.

00:24:26.367 --> 00:24:29.534
Close your eyes, 
relax your shoulders.

00:24:34.736 --> 00:24:37.795
And slowly, sending the
fingertips out left to right,

00:24:37.795 --> 00:24:40.396
big Texas T here, I'm just
gonna bring my right knee

00:24:40.396 --> 00:24:43.813
and slowly fold it over 
to meet the left.

00:24:45.462 --> 00:24:46.860
If you want a little more,
you could hug the knees

00:24:46.860 --> 00:24:51.027
up towards the chest, or even
extend the top leg out long.

00:24:54.430 --> 00:24:55.263
Inhale in.

00:24:56.850 --> 00:24:57.767
Big exhale.

00:25:05.443 --> 00:25:07.776
Gently make your 
way back to center.

00:25:07.776 --> 00:25:10.016
Maybe knees nice and wide.

00:25:10.016 --> 00:25:11.797
And then take it to the other side.

00:25:11.797 --> 00:25:12.880
Recline rest.

00:25:26.121 --> 00:25:27.038
Big inhale.

00:25:28.462 --> 00:25:30.879
On the exhale, bring it back.

00:25:31.800 --> 00:25:33.950
Wrap the arms around the shins,

00:25:33.950 --> 00:25:36.367
hug the knees into the chest.

00:25:37.512 --> 00:25:40.033
Inhale in. On the exhale,

00:25:40.033 --> 00:25:43.184
navel to spine; 
activate your core muscles

00:25:43.184 --> 00:25:46.144
as you slowly peel the
nose up towards the knee.

00:25:46.144 --> 00:25:48.725
So it doesn't have to touch,
but that's the intention.

00:25:48.725 --> 00:25:50.268
Really rounding through the spine,

00:25:50.268 --> 00:25:51.144
squeeze, squeeze, squeeze,

00:25:51.144 --> 00:25:52.522
keep the shoulders relaxed.

00:25:52.522 --> 00:25:53.745
A little Hedgehog Pose.

00:25:53.745 --> 00:25:54.664
If you want a little more,

00:25:54.664 --> 00:25:56.355
you can send the fingertips forward,

00:25:56.355 --> 00:25:58.926
open the palms to keep
that external rotation

00:25:58.926 --> 00:26:00.005
in the shoulder.

00:26:00.005 --> 00:26:02.244
Breathing deep, 
scoop the tailbone up.

00:26:02.244 --> 00:26:04.320
One more breath,

00:26:04.320 --> 00:26:05.929
and then exhale, let it all go.

00:26:05.929 --> 00:26:07.198
(sighs deeply)

00:26:07.198 --> 00:26:10.250
Arms come down, 
feet come to the mat.

00:26:10.250 --> 00:26:13.043
Then we slide one leg out.

00:26:13.043 --> 00:26:14.885
Then the other.

00:26:14.885 --> 00:26:16.754
Snuggle your shoulder blades right

00:26:16.754 --> 00:26:19.087
underneath your heart-space.

00:26:22.726 --> 00:26:23.893
Big breath in.

00:26:25.093 --> 00:26:27.926
On your exhale, let everything go.

00:26:31.387 --> 00:26:34.320
Finishing today in Savasana.

00:26:34.320 --> 00:26:38.612
Letting the nutrients of
our practice settle in.

00:26:40.034 --> 00:26:42.795
Remembering that, as we
work to strengthen the body,

00:26:42.795 --> 00:26:45.249
we have to kind of pay
attention to the full picture.

00:26:45.249 --> 00:26:46.749
Total-body health.

00:26:48.595 --> 00:26:51.654
In both mind and physical body.

00:26:51.654 --> 00:26:53.445
And just by taking this 
time for yourself,

00:26:53.445 --> 00:26:54.860
for your spirit, too,

00:26:54.860 --> 00:26:58.443
so you can be the best
version of yourself.

00:27:04.861 --> 00:27:07.668
It's important to take
this time so that we can

00:27:07.668 --> 00:27:10.351
be the best version of our
self for others as well.

00:27:10.351 --> 00:27:11.434
Serve others.

00:27:15.246 --> 00:27:17.996
Stay here as 
long as time allows.

00:27:18.927 --> 00:27:21.705
Repeat this video regularly
to grow your practice

00:27:21.705 --> 00:27:26.511
and to cultivate strength
from within, mindfully.

00:27:26.511 --> 00:27:28.108
Gently draw the palms together.

00:27:28.108 --> 00:27:29.772
Bring the right up 
to the third eye.

00:27:29.772 --> 00:27:32.220
Thumbs at the third eye point.

00:27:32.220 --> 00:27:33.387
Big breath in.

00:27:35.201 --> 00:27:36.520
Namaste.

00:27:36.520 --> 00:27:39.270
(deep breathing)

00:27:52.813 --> 00:27:56.480
(gentle instrumental music)