WEBVTT

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- Hey everyone.
Welcome to Yoga With Adriene.

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I am Adriene and today we are
out in the beautiful park.

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The ducks are swimming.

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The wind is blowing and 
the sun is beating down.

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That's right, 
we're in Austin, Texas.

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It is hotter than a 
witch's cauldron up in here

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and we have decide to 
embrace the heat today.

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So we're gonna roll 
out our mats on the grass.

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We're gonna 
find what feels good,

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and the theme of 
the practice today

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is to find 
freedom with the form.

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So we'll do a 
repetitive movement today,

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a little repetition but 
within that individually

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we'll each eh, 
find what feels good

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and find that freedom.

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So join me, 
let's hop on the mat.

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(upbeat music)

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Okay we're going to 
begin at the head of the mat.

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Standing hip width apart
or feet flush together.

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Take a second here to 
just check in with the body.

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Maybe do a little 
scan from head to toe.

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Wiggle the fingertips.

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Take a couple deep 
breaths in and out.

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Maybe roll the neck a little bit

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by drawing circles 
with the nose one way

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and then the other.

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Spreading your weight evenly

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between all four 
corners of the feet.

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And opening the body 
up for practice today.

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Drawing the palms 
together at the heart,

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take a deep breath in.

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And exhale, Tadasana.

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Inhale, bend the knees, 
reach the fingertips up.

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On an exhale, float it down.

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Uttanasana, Forward Fold.

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Keep the knees soft as you
inhale, flat back position.

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Exhale, soften and bow.

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Inhale, spiral the shoulders,
reach it up.

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Fingertips kiss.

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And exhale, Anjali Mudra 
back down at the heart.

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Here we go again, inhale.

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Reach it up, bend the knees.

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Fingertips kiss over head.

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Exhale, enjoy this 
move as you dive forward.

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Inhale, lift a flat back.

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Your version, long neck.

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Exhale, bow.

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Inhale, back up the 
way we came, reach it up.

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Palms together as we 
exhale back down at the heart.

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Inhale, reach it up.

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Fingertips spread.

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Exhale up and over.

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We bow, Forward Fold.

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Flat back position.

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Exhale bow.

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Inhale, reach it up

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all the way, long side body.

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Exhale, back down at the heart.

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Take the arms 
beside you and here we go.

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Soft in the knees, 
we're gonna inhale.

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Loop the shoulders, one.

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Then draw the 
fingertips to the shoulders.

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Draw a big circle 
with your elbows, two.

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Opening the chest.

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Now full arm as we reach 
forward, up and back, three.

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Now reverse it.

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Inhale, arms.

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Fingertips to shoulders, elbows.

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And reverse, shoulders forward.

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Here we go inhale, lift it up.

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And exhale, diving 
forward once again.

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Nice long, smooth 
deep breaths as we inhale.

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And step the right foot back,
runner's lunge.

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Extending through 
the crown of the head,

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loop the shoulders, open heart.

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And then planting the palms,
and stepping it back

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to Downward Facing Dog.

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Pedal the feet, work your dog.

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Feed the freedom here.

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Find a little bit of movement,

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a little bit of self expression.

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You press into 
all 10 fingerprints.

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And then step the 
right leg up into our lunge.

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Check in.

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Breathe deep, 
loop the shoulders.

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Heart radiates forward.

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Stepping the back 
foot up to meet the front,

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Forward Fold, Uttanasana.

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Inhale, Ardha Uttanasana.

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Inhale, reaching up.

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Palms come together overhead,

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and we exhale 
back down at the heart.

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Here we go again, 
looping the shoulders, one.

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Elbows, two.

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Arms, three.

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And finding the reverse.

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Forward,

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elbows,

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and shoulders.

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Take a deep breath, 
inhale reach it all the way up.

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And exhale, diving forward.

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Soft knees as we inhale.

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Flat back position.

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And exhale, soften and bow.

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Stepping that right foot back.

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Drawing the navel 
in towards the spine.

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Stretching that right heel
towards the back of the room.

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Back of the mat, as we draw
the hands to the waistline.

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Coming up into 
a high lunge here.

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Notice how I'm finding a 
little bit of movement here,

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sinking forward, 
finding my foundation.

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Then I'll release 
the fingertips down,

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and find my movement, shoulders,

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elbows,

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moving kind of 
swiftly here, arms.

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And finding the reverse here.

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Squeezing the 
inner thighs together,

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making sure to really 
press into the ball joint

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of that front big 
toe for stability.

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Inhale, tracing a line with
the fingertips behind the ears.

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We reach it up.

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Find a little bit of movement,

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then belly to the 
thigh to come down.

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Plant the palms and step 
it back Downward Facing Dog.

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Pedal the feet, breathe.

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Going up and 
over the hurdle here.

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Sending my weight forward, 
I find a little bit of a rock.

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And now Chaturanga practice,
hugging the elbows in,

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I slowly lower down.

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Notice how my gaze 
is slightly forward

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as I lower down to the belly.

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Press into the tops of 
the feet, and lift up, Cobra.

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Exhale, bow.

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Curl the toes under.

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Draw the navel to the spine

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to send it back, Downward 
Facing Dog, pedal the feet.

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Now stepping the right 
foot up into our lunge.

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Prepping for high lunge here.

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Finding my foundation, drawing
the hands to the waistline

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and lifting up from the heart.

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Strong legs here, squeezing
the inner thighs together.

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Then I'll release my fingertips
slowly down at my sides.

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And move shoulders, one.

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Elbows.

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And arms, nice 
full body experience.

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And reverse, arms forward.

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Elbows, and shoulders.

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Tracing a line up 
behind the ears, high lunge.

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Belly comes to the top 
of the thigh to release.

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Palms to the mat.

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And I step my back foot up to
meet the front, Forward Fold.

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Inhale, lift to 
flat back position.

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Exhale, bow.

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Spiral the shoulders to reach
it all the way up, full breath

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and exhale back 
down at the heart.

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Here we go again, 
inhale reach it up.

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Exhale, diving up and over.

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Soft knees as I lift up,
and exhale, bow.

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Step the right foot back.

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Loop the shoulders 
and then slowly lowering

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on to the right knee, top of
the right foot plants strong.

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Prepping for Crescent Moon,
breathing into the front

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of the right hip crease.

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I draw my hands 
to the waistline,

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and find my foundation.

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Shoulders roll,

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elbows,

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and arms.

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Find your expression, breathe.

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And reverse it, sinking 
into that front hip, arms,

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elbows,

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holding on to my foundation,
shoulders.

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Now reaching the fingertips 
forward, up and back.

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Long puppy belly here,

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heart lifting up 
towards the sky.

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Don't forget your back 
legs so press into the top

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of that back foot, 
and then exhale release.

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Curl the toes under, 
step it back, Downward Dog.

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Up and over the hurdle.

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Find your best and 
most beautiful Plank.

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Chaturanga practice.

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Hugging elbows in, 
I shift it forward.

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Slowly lower all the way down.

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Inhale, Cobra.

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Exhale, bow.

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Curl the toes under, 
send it back, Downward Dog.

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Pedal the feet, 
and when you're ready,

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stepping that right 
foot up into your lunge.

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Breathing into the 
front of the left hip crease,

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as you slowly lower 
down onto the left knee.

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Top of the left foot as we draw
the hands to the waistline.

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And here we go.

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Finding our groove, shoulders,

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elbows, and arms.

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Full breath as I 
find the reverse.

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Check in with the neck here.

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Squeeze the inner thighs in
towards the center of the mat.

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Now reaching the fingertips
forward, up and back.

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Full expression, breathe.

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On your exhale, 
draw your lower belly in,

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and we release, 
palms to the mat.

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Curl the back toes 
under and rock that back foot

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up to meet the front.

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Deep breath.

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Inhale, flat back position.

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Exhale, bow.

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Swiftly, reach the 
fingertips up and overhead.

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And we exhale, 
back down at the heart.

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Find that buoyancy,
inhale, reach it up.

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Exhale, enjoy this 
move as you dive forward.

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Inhale, lift to 
flat back position,

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long beautiful neck.

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Exhale, bow.

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Fingertips come to the mat as
I step the right foot back.

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This time I'm gonna 
plant my back heel,

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prepping for Warrior I.

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Nice strong foundation,
nice wide base,

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as I draw the hands to 
the waistline to come up.

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Draw the navel in 
towards the spine.

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Lengthen the tailbone down.

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Find your foundation, 
strong, shoulders loop.

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Elbows loop.

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Breathing deep, 
arms forward, up and back.

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Reverse.

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And inhaling, 
full posture, Warrior I.

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On an exhale, open out.
Warrior II, Virabhadrasana II.

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Notice how I'm 
looking down at my footing.

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Open your eyes, take a 
look at your foundation.

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Remember, building everything
from the ground up here.

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As I reverse my Warrior, 
left fingertips reaching back.

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Long in the side body, inhale.

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And on an exhale, 
back to Warrior II,

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bend that front knee deep.

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Inhale, Reverse Warrior,
reach it back.

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And on an exhale, 
back to Warrior II.

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Sinking into the front knee.

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Inhale, reaching 
forward to come back.

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Breathe into the side body.

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And exhale, Warrior II.

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Soften, bend the left elbow,

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and tracing a line 
with right fingertips

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up through the side 
body behind the right ear.

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Finding that extension, 
that line from the outer edge

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of the right foot, all the way
through the right fingertips.

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Take the gaze 
down and release back.

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Step it back, 
Downward Facing Dog.

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Going up and over 
the hurdle to Plank.

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Chaturanga Practice,
hugging elbows in.

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Keep that fire in your 
belly as you lower down,

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and lift up, Bhujangasana,
Upward Facing Dog or Cobra.

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Drawing the navel to the spine,

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we send it back, Downward Dog.

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Then stepping the 
right foot up, for Warrior I

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on the other side.

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Hands to the 
waistline to come up,

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find your foundation,
find your footing,

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and then let it flow.

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Shoulders,

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elbows,

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sinking in to that front knee

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as I reach through the arms.

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Opening.

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Back leg nice and strong here

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as I reach up, Warrior I.

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Take a deep breath in.

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And on an exhale, opening out.

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Virabhadrasana II, Warrior II.

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Draw the shoulders 
away from the ears,

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then reach it forward, up 
and back, Reverse Warrior.

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Knitting the lower 
rib cage in together.

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Drawing the navel 
in towards the spine.

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And on an exhale, 
back to Warrior II.

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Inhale, reaching 
forward, up and back.

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Tailbone draws down.

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And exhale, back to Warrior II.

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Now find your groove, 
opening through the palm,

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Reverse Warrior.

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Exhale, Warrior II.

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Softening, 
bending the right elbow,

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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)