Power Yoga – with Adriene


What’s up, everyone? Welcome to Yoga with
Adriene. I’m Adriene. It’s really chilly here in Austin, Texas, so chances are it’s chilly
in other places too if it’s this cold in Texas, and it’s really hard to get on the mat when
it’s really cold. All we want to do is eat and watch TV, or read books, and that’s all
great but we want to keep moving to stay in shape, keep the juices flowing, great for
circulation etc. So we thought we’d do something really special
for you this week. We want to share a class from our Empower series. Empower is a great
big package of yoga that we sell on findwhatfeelsgood.com, and it is my version of power yoga. This is
a big request that we got, so we made this power yoga package called Empower, and we
want to share an entire class with you for free today here on YouTube, which will hopefully
help you to get on your mat and stay moving during these cold, wintery months. So it’s
sunny, it’s sweaty, it’s fierce. Hop on the mat and get ready for Hearts. Welcome, my friends. Today we are going to
start in a seated position, drawing the left heel in, and then the right ankle to follow.
We’ll reach the fingertips forward, breathe into the other edge of that right hip. So
rather than having the ankles crossed here, we have one foot in front of the other. You
can relax the weight of the head over, you can come onto the forearms. You could sway
a little side to side as we begin to check in with the breath and tune in to the body.
Close your eyes, relax your jaw, forehead might come all the way down to the mat here.
Breathe deep. Press into your sit bones and slowly begin to roll it up. Great, we’ll switch the legs, right heel in,
left leg follows. And the same thing. We gently walk the fingertips out, check in on the other
side. Maybe you stay lifted, maybe you begin to relax the weight of the head over, coming
onto the forearms, even drawing the forehead to the earth, as you sway a little side to
side. Deepening the breath, checking in. Let go of the day thus far. Let go of the to-do
list ahead. Slowly we’ll walk it back to center. Take a deep breath in as you draw the palms
together at the heart and loop the shoulders. Take a moment to set an intention for your
practice today. Repeat your intention to yourself honoring the power of word, the power of thoughts.
And then we’ll consider it already done, as we take a nice, deep breath in, and a long,
smooth exhale out. Send the fingertips forward. Press into the
tops of the feet as you come into table top position. Knees underneath the hips, wrists
underneath the shoulders. Extend through the crown of the head. Then we’ll drop the belly,
inhale. Heart radiates forward. Exhale. Curl the tail under. Arch the back. Inhale, crawling
up and down the spine. We check in with a little spinal flex here in cat cow. Move with
your breath. Go inward. Now walk your palms forward, curl your toes under and send it
up to downward facing dog. [inaudible 00:04:03] legs. Stretch the soles of the feet. Wake
up the side body. Knit the lower rib cage together and shake
the head a little yes and no. Then we’ll bend the knees generously and hop the feet up toward
the front edge of your mat. Forward fold. Grab the elbows. Rock a little side to side.
Take a deep breath in, and on an exhale, release the hands. Inhale, halfway lift, and exhale,
slide it down, working out the kinks. Tuck your chin into your chest. Inhale, roll
it all the way up to standing. So we open the palms, find extension through the crown,
as you press through all four corners of the feet. Inhale, reach the fingertips up overhead.
On your exhale, diving forward, soft knees. Inhale, flat back position, exhale, bow. Inhale,
reach it all the way back up, full breath, exhale, hands to hearts. Again, we inhale,
reach it up, take up space, exhale, forward fold. Inhale, halfway lift, long beautiful
neck, exhale, bow. Inhale, reach it up, exhale to the heart. Again, inhale, getting the juices
flowing as we reach up, exhale, fold. Inhale, flat back, exhale, soften and bow. Great. Step the right foot back. Come to a
runner’s lunge. Breathe in and out. Then plant the palms, step it back to plank. Chaturanga
to updog. Exhale, downward facing dog. Step the right foot up. Check in with runner’s
lunge. Breathe in and out. And we’ll rock that back foot up to meet the front, forward
fold. Inhale, halfway lift, exhale, slide it down. Inhale, reach it all the way up,
and exhale, hands to heart. Take a deep breath in through the nose and exhale out through
the mouth. Soft knees. Inhale, we reach it up again. Exhale, dive forward. Inhale, flat
back, exhale, bow. Fingertips come to the mat, and we bend the knees generously, bringing
the belly to the tops of the thighs. As you inhale, reach the fingertips forward, up and
back. Come into utkatasana, chair pose. Sit bones
hover over the heels. We lengthen through the crown of the head. Breathe deep in this
fierce pose. Hug the inner thighs together. Inhale, straighten the legs, slight back bend
here if it feels good, and exhale, diving forward. Inhale, halfway lift, exhale, bow.
Step or hop the feet back to plank, and give it a rock, checking in with the body today.
And then when you’re ready, we’ll slowly lower down, chaturanga, or chaturanga practice,
lowering the belly all the way to the earth and lifting up to cobra or checking in with
up dog. So we always have options here. Mix and match. Choose your own adventure. Then
we’ll send it back up, and into downward facing dog. Lift the right leg up. Stack the right hip
over the left and begin to draw circles with the right knee. Consider carving a line with
your right knee as you anchor down through the left heel, and reverse your circle. Breathe.
Then step the right foot all the way up. Pivot on the back leg and inhale, reach up, warrior
one. Exhale, release. Step the right foot back. Come into your plank, and vinyasa. Again,
choose your own adventure here. Strengthening, happy, soft and easy. We’ll come to downward
dog and lift the left leg up. Same thing here as we draw circles with the left knee. Consider
carving a line through space, as you anchor through the right heel, and reverse your circle. Great. Step that left foot up, all the way
into your lunge. Pivot on the back foot. Inhale, rise up warrior one, and exhale, release.
Awesome. Rock the back foot up to meet the front, forward fold. Inhale, halfway lift,
exhale, release and bow. Great. Bending the knees once again, we come into our fierce
pose. Nice and low, sit bones hover over the heels. We spread the fingertips. Press into
all four corners of the feet. Inhale. Exhale. Straighten the legs. Reach it up. Palms together
at your heart. Deep breath in and out. Great, my friends. Now we’ll come to the center
of the mat for our heart pumping sequence. Bring the hands to the waistline. Take a deep
breath in. Exhale, bend the knees generously. Then we’ll step the right out for a squat,
then bring the feet together, then to the left, and so on. Move nice and slow, a nice
steady pace here so you can stay easy with the breath and tall through the spine. Working
the lower body here today. Keep the head over the heart, the heart over the pelvis. Heart
stays lifted here. And we release. Great. Now step the feet wide and we move into jumping
jacks, getting the blood flowing, the heart pumping. Keep a sense of humor here. Maybe
you remember when you were a kid and you did jumping jacks. Again, we don’t need any equipment
here, just our bodies and space, and a sweet connection to our breath. Release. Back to
the squats. Make it fun. Draw your lower belly in. Elbows wide. Keep it going. One more.
Then release. All right, back to the jumping jacks. Here we go. Now rather than just throwing
your body in space like you might have done when you were a kid maybe, see if you can
bring full body awareness to this jumping jack. Smile when you need to. Stay in control
of your breath. Release. Great. We’ll step up to the front edge of
our mat. Connect to the breath. As you inhale, reach the fingertips up. Exhale, forward fold.
Inhale, halfway lift. And exhale, slide it down. Great. We’re going to hop the feet back
to plank here, and always lower the knees for half plank, and we practice chaturanga,
hovering as we inhale, upward facing dog, exhale, downward facing dog. Inhale, step
the right foot up. Pivot on the back foot, as we reach up again, warrior one. This time
interlace the fingertip behind the tail as you open the chest. Inhale in, then we release.
Send it back down. Step the right foot back and vinyasa. Make it your own. Choose your
own adventure. From downward dog, lift the left leg up. Step
it through to your lunge. Inhale, we rise up strong warrior one. Then we’ll interlace
the fingertips behind the back. Open the chest. Great. Release, warrior one, and we float
it back down. Rock the back foot up to meet the front, forward fold, then we inhale. Flat
back, exhale, bow. Bend the knees, coming into you fierce pose. Don’t shy away from
it. Embrace it. Meet your edge. Press into all four corners of the feet. Then slowly,
we’ll release. Bring the palms together in line with the heart. Interlace the fingertips.
Keep the index fingers pointing forward. Inhale, straighten the legs. Extend the arms up. Exhale,
utkatasana, hands in line with the heart. Inhale, reach up. Exhale, Charlie’s Angels,
forward. Inhale, straight legs. Then exhale, chair. Moving with the breath, connecting
navel to spine as you bend the knees. Inhale, reach up, exhale, bending a little deeper.
Marrying the action to the breath, the breath to the action, we’ll sink down into our chair.
Bring the palms together and twist to the right. Try to keep the knees together here.
Extension out through the tail, and up through the crown. Then we’ll release to center, and take it
to the left. Press the palms together. Extend through the crown. Inhale, come back to center.
Then we’ll release and reach it all the way up towards the sky, and find an exhale, hands
back down at your heart. Feel your heart beat against your thumbs. And then we’ll inhale,
reach it all the way up. Exhale, enjoy this move as you dive forward. Inhale, halfway
lift, exhale, bow. Step or hop the feet back to plank. Nice and
strong, chaturanga or chaturanga practice. Up dog or cobra. Send it back, downward dog.
Take a deep breath in as you lift the right leg up and step it into your lunge. Pivot
on the back foot. Inhale, rise up, [inaudible 00:15:44] one. Exhale, interlace the fingertips
again as we open the chest. Now melting down into humble warrior, keep the outer edge of
that back foot strong as you slowly release the crown of the head to the earth. Inhale,
rise up, exhale, stay strong through that back leg as you melt it forward. Full body strengthener here. Press into the
ball joint of that big toe as you rise up and slowly melt down, fingertips going up
and overhead. We’ll stay here for one breath cycle in and out, nice, smooth, deep breath,
and slowly we’ll release, coming all the way back up. Reach the arms up and overhead, and
then on an exhale, float it down. In runner’s lunge, plant your left palm as you inhale.
Open up through your right arm. Twist, exhale, float it down. Inhale, rise up. Feel free
to lower that back knee if you need to. Exhale, release. Last one. We inhale. Hold in the
twist for one breath cycle and then release. Lower the back knee. Send the sit bones back.
We fold over that front leg, and we find three waves through the spine. This is definitely
something we develop with practice. So do your best. Now we’ll shift the weight forward,
come back to our lunge, and step it back to plank for vinyasa. Move with your breath. Together we’ll meet
back in downward facing dog. Here we go. Drop the right heel. Lift the left leg up. Step
it into your lunge. Pivot on the back foot and when you’re ready we’ll inhale, reach
up to [inaudible 00:17:41] one. Release the fingertips. Interlace them behind the back.
Once again, we open the chest, extend through the crown of the head, and in your own time,
melting it down, humble warrior. Strong legs. As you inhale, lift your heart. Exhale. Keep
the outer edge of that back foot strong, humble warrior. Inhale, we rise. Exhale, humble warrior.
Hold here for one breath, strong legs. And then we rise up. Release the fingertips, warrior
one. And then slowly we’ll take it back down. Right palm comes to the earth here, as we
open the left arm into a twist. Hug that left knee in towards the midline. Lower that back
knee if you need to. Three of these, moving with the breath. On your third one, hold there
for one breath cycle, in and out. On an exhale, release back to center, and lower that back
knee, pulling the left hip crease back this time. We find that wave in the spine, three
of these. So again, if you’re new to practice, be patient. Slowly you’ll bring an essence
to your vinyasa, flow to your Hatha yoga practice that is uniquely you. It’s all about discovery. Shift your weight forward, come back to your
lunge. Then we’ll rock that back foot up to meet the front, forward fold. Inhale, halfway
lift. Exhale, bow. Nice. Inhale, utkatasana, bend the knees generously. Sink the hips down
low. Interlace the fingertips this time behind the back. Open the chest, and melt it forward.
Belly comes to the tops of the thighs. Inhale, open your heart, lift up. Exhale, belly to
the thighs. Inhale, open your heart, knuckles down. Exhale, fold. Inhale, rise all the way
up, straight legs, slight back bend here if it feels good, and exhale to mountain. Take
a deep breath in. Exhale out through the mouth. Great. Then we’ll walk it back to center for
our second heart pumping series. Bring the hands to the waistline. Bend your knees generously.
Step the right foot out to your squat, then to the left, and find a soft knee here, a
little bit of a bounce. Another option here is to come into Charlie’s Angels, interlacing
the fingertips in front, index finger pointing out. Smile. Make sure those knees aren’t going
past the toes but rather in line with the toes. Head over heart, heart over pelvis here
as we breathe deep. Keep it going. And then we’ll reel it back to center. Jumping jacks. I would have never thought
that I would put jumping jacks into a Yoga with Adriene sequence. But when I was exploring
what to do for my power yoga, I thought there’s nothing better to get the heart rate up than
a good, old fashioned jumping jack. We don’t need any equipment or anything fancy, and
it inspires a childlike quality, at least for me. Bring it back to center, and here
we go, back to the squats. Remember you can keep the hands on the waistline or send them
out in front, interlacing the fingertips, index fingers pointing forward. When the going
gets tough, I say shine a little light. So when the legs start to burn, pay attention
to your alignments, smile, enjoy the silliness, and we’ll bring it back to center. Inhale,
reach it all the way up. Exhale, release. Great. Bring the hands to the waistline again,
and then we’ll walk it back to the front of the mat. Great. Hit the refresh button, my friends.
Find soft knees as you inhale. Reach it up. Exhale, diving forward. Inhale, halfway lift,
exhale bow. Step or hop it back to plank, strong, beautiful body. Chaturanga or chaturanga
practice. Choose your own vinyasa here. Send it to downward facing dog. Great. Lift the
right leg up into you lunge. Pivot on the back foot. Once again, inhale, rise up, warrior
one. And interlace the fingertips behind the back. Again, we open the chest. Come to humble
warrior as you release, crown of the head down to the earth. Inhale, rise up. Exhale,
float it down. Strong back leg as we rise. Exhale, fold. Inhale, we rise up. Reaching
the arms up, palms come together as we pivot on that back foot, come into high lunge. Moving
into a deep twist here, nice detoxifying twist, moving to the right. You can lower that back knee here if you want.
Then we’ll gently release. Lift the right leg up, shift your weight forward, and vinyasa.
So I’m keeping my right leg up here just for a little fun, something fun to work towards,
and experiment with, or skip it. We’ll meet in downward dog. Lift the left leg up into
your lunge. Pivot on the back foot. Deep breath in as we reach it up, warrior
one. Then release the fingertips to once again interlace behind the tail. Humble warrior
flow, we inhale, exhale, bow forward. Strong legs as we inhale, rise up. Finding a bit
of a wave in the spine now, keep the back legs strong. Front knee over front ankle.
Inhale, lift up, and exhale, fold. Inhale, we rise up. Then we release the fingertips
all the way up, palms together at the heart as you pivot on that back foot and move into
your twist. Spike that right heel towards the back edge of your mat. Breathe. Gently
release back to center. Plant the palms. And give it a try if you want. Send that left
leg all the way up, Hug the elbows into the side body. Lower down. And then we then we
inhale, cobra. Exhale, release. Curl the toes under. Press
it up strong. Then send it back, downward facing dog. Awesome. Take a nice deep breath
in through the nose, and out through the mouth. Bend the knees. Hop the feet up towards the
front edge. Inhale, halfway lift, exhale, release. Bring the feet together, keeping
a little space between the heels as you bend the knees and reach the fingertips up, utkatasana.
Only one breath here as we inhale in. Exhale, straighten the legs, slight back bend. Release
back to mountain. And then we’ll step back to the center of our mat. Hands on the waist or out in front, we soften
the knees, and jump into our squats. To the right, to the left, nice steady rhythm here.
Move with your breath. Make it work. Now as your practice begins to unfold, you might
begin to speed your squats up. But if we’re just now diving into this, I say keep it nice
and steady. You always have options. When you feel satisfied, bring it back to center,
and here we go. Jump! Jump! Have fun with it. Join my yoga dork parade. Happy, healthy
heart here. Keep it moving. And then we’ll release. Good job. Shake it off. All right, now we’re going to step the legs
nice and wide. Turn the two big toes in slightly. Then we’ll reach the fingertips forward, dropping
the right arm underneath the left as they come to wrap around in eagle arms. Inhale,
reach up, exhale, forward fold. Inhale, press into the outer edges of the feet as you reach
all the way back up, elbows lift. And exhale again, fold. Full body experience here as
we inhale, rise up, and exhale, fold. Inhale, we rise, and gently unravelling arms here,
bring hands to the waistline now, as you hop the feet in. So just a little bit wider than hip width
apart now, we’re going to turn the toes out and take the opposite arm under. So it’s the
left arm goes under as we clasp the palms or the wrists. If the palms don’t come together,
no biggie. Inhale, reach up, exhale, deep squat. Inhale, up, exhale, goddess flow. So
even if you’re a dude, you can tap into your goddess energy here. Technically, we’re just
tapping into our god energy, coming into our power. As we sink down into a squat now, we’ll
hold, reaching fingertips, elbows up. Gently look to your right. Then bring it back to
center. Look to your left, then back to center. Awesome, my friends. Inhale, straighten the
legs, unravel the arms, and bring the palms together at your heart. Bend the knees deep.
Slowly lower the sit bones down. We’re going to walk the heels in a little
bit here, come into a froggy pose, dropping the center to the earth. And then you might
stay with the heels lifted or you might begin to drop the heels. And if you do that, you
might draw the palms together at the heart. Fingertips can be on the mat for stability.
Again, we always have lots of options. Take care of your body. Connect to your breath.
Maybe you draw the chin to the chest. Maybe you reach the fingertips forward, breathing
into the back body here. Maybe we gently walk the fingertips to the left. Maybe we crawl
the fingertips to the right. Awesome. Wherever you are, release it back to center, and slowly
we’ll rise up. Forward fold. Then make your way to the front edge of your mat and begin
to sway a little left to right. Relax the head and neck. Then we’ll come to
center and inhale. Lift to flat back once again. Exhale, bow. Inhale, float the fingertips
all the way up, and exhale to the heart. [inaudible 00:30:44] Inhale in, exhale, lion’s breath,
tongue out. Inhale in, exhale, lion’s breath, tongue out. One more. Inhale in, exhale, make
it a good one, lion’s breath, tongue out. Super fierce, super awesome, as we draw the
feet together back at center. Great. Moving into dancer, or preparation
for dancer. We’ll interlace the fingertips and catch the right knee. Press away from
your standing leg, so don’t collapse into that left foot, but press away as you slide
your right hand to your right ankle. Left thumb comes to the sternum and we can just
stay here, focusing on one point or we can switch the hand to grab the arch of that right
foot, as we kick the right toes up, lifting the right knee up towards the sky. Left fingertips can come forward as we find
extension through the crown, and lift up through the center channel. Again, think about lifting
the right toes up and kicking it away. Then slowly slide it back. Interlace fingertips
around the knees. Squeeze it in. Then we’ll draw the hands to the waistline as you kick
the right heel out and slide it back to mountain. Awesome. Let’s try the same thing on the other
side. Catching the left knee here, taking your time as you move into dancer. Sliding
the left hand down to the left ankle whenever you’re ready. Right hand comes to the heart.
Lift your sternum to your thumb. Kicking left toes back this time, lifting the left knee.
You might grab the arch of that foot if you’re ready to move into the posture, and send your
right fingertips forward. Of course, you can do anything in between. Work at your own pace.
Inhale in. Kick that left foot up and back. On an exhale, smile and gently release. Interlace
the fingertips, hug that left knee in towards the chest. Then draw the hands to the waistline,
kick the left heel out strong, and we release. Awesome. Inhale, reach the fingertips up, exhale, diving
forward. Inhale, halfway lift, exhale, bow. Step or hop it back to plank, lower down.
Come to upward dog or cobra, exhale, downward facing dog. Inhale in deeply through the nose,
and exhale. Slowly lower the knees. Bring the knees together. Swim the fingertips around.
Come into child’s pose for a rest. Inhale, fill the back body with air. Exhale, imagine
your sit bones melting down to kiss the soles of your feet. Quiet your breath. Then we’ll
reach the fingertips back up, and send the right leg out. Hike the right knee all the
way up. Prepare for one legged pigeon. Get situated here as you press into that back
foot. Then inhale, extend through the crown of the head, exhale, float it down. Inhale,
rise up, finding that wave of the spine here. Then you might reach the fingertips up here
or you might not. And when you’re ready, fold it down. Release into this sweet hip opener. Keep a mindfulness in that right foot. Press
into the palms. Lift your heart. Curl the back toes under, and we’ll draw that left
knee underneath the right as we come into cow legs. Bring the palms to the soles of
the feet. Sit up nice and tall. Connect to your breath. And you can stay here or you
can grab the elbows, clasping opposite elbow behind you. Stay there. We’re on an exhale, forward fold.
Inhale, rise up, exhale, waving the spine. Inhale, lift up, and exhale, fold. Hold here
for one breath cycle and then we’ll press into the sit bones and rise back up. Release
the arms. Sit up nice and tall, and slowly we’ll unravel the legs, come back to all fours.
Inhale, extend the left leg out long. Hike the left knee up. Prepare for one legged pigeon
on the other side. Stay rooted in the top of that back foot as you inhale, extend through
the crown of the head, and exhale, fold. Moving with your breath, inhale, rise up, exhale,
release, articulating through the spine here. Exhale, release. Deepening your practice here
in Empower. Then slowly we’ll begin to roll it up. Curl the back toes under, and draw
the right knee underneath the left. Coming into cow legs, gomukhasana legs, you might
sit up on a blanket or block here if this is tough for you. Stay in the moment, no toxic
thoughts. Allow your practice to serve you. Check in with the neck. And feel free to stay
here, breathing with the hips, palms on the soles of the feet, or clasp opposite elbows
behind, sit up nice and tall, and find your flow. Inhaling, we rise, exhale, we fold. Keep the sit bones rooted here. Move with
your breath. And we’ll hold here, breathing into the hips, and then gently release. Awesome.
Release the arms, unravel the legs, and we’ll extend both feet out in front. Inhale, reach
your arms up, exhale, fold. Tuck your chin into your chest. Inhale, reach the arms up,
exhale, fold. Keep it going. Inhale, reach it up, pressing into the heels, fold. Inhale,
roll it up. Exhale, release forward. Allow the hands to clasp wherever they fall, and
inhale, look forward. Exhale, bow your head. Great. Slowly release. Catch the right knee.
Come onto the sole of the right foot, moving into a twist here. We’re going to hug the
right knee with the left elbow. Press into the right fingertips behind. You could also
come to the outer edge of that left arm here for a tighter bind, being patient and using
your breath to allow the twist to unfold. Gently bring it back to center. Hug the left
knee in, and well take it to the other side. Head over heart, heart over pelvis. Lots of
options here. Be patient. Don’t push it. Then gently release it back to center, and we’ll
bring the soles of the feet together for cobbler’s pose. Lengthen the tailbone down. Check in
with neck, the shoulders. Let go of any stress or tension. Now we’ll cross the right ankle over to the
left, dive forward. Come to all fours. Then send it up to downward facing dog. Now we
have a little optional handstand play. So we can start with playing with donkey kicks,
bringing the toes together, keeping the gaze down, kicking the legs up. This is about exploration,
not about doing handstand. It’s about developing strength and coming into your power. We can
also step one foot up and kick one leg up at time. So you have donkey kicks, or this
kick up option. You can also take it to a wall here. And each time we come to this point
in the practice, you can experiment with something a little different. It’s fun to watch it grow.
And when you feel satisfied, you can make your way back down to all fours, and take
a rest in child’s pose. Then tuck your chin into your chest. Slowly roll it up. Inhale
in and exhale, lion’s breath, tongue out. Inhale and again, exhale, cleansing, exhale
out. Awesome. One more, the real deal. We inhale in, exhale, look up, tongue out. Yeah,
baby. Awesome job. Close your eyes. Turn your palms up. Notice
how you feel. Slowly we’ll transition. All the way to flat back. Yay. Go ahead and reach
the arms up and overhead, full body stretch. Then take a couple of breaths as you bend
the elbows and hug the knees up towards the chest. Then rock a little side to side, bringing
the fingertips left to right, Texas T. Twist it out. Massage the lower back. Then we’ll
wrap the arms around the shins, hedgehog, Peel the nose up towards the knee. Hold onto
your right knee. Extend the left leg out long. Press into your left heel. Then switch. Back
and forth, pressing into the heel of the extended leg. Then reach it forward, straight legs.
Inhale in and exhale, release everything, corpse pose. Rock the head a little side to
side. Get situated here. Tuck your chin into your chest to lengthen through the back of
the neck. Inhaling deeply, and exhale, release the weight of your body completely and fully
into the mat. Soften through your fingertips. Relax through the ankles and the soles of
your feet. Rest. Beautiful practice today, my friends. Thank
you for sharing your time with me, your breath with me, and your friendship. Namaste. All right, my friends. So hopefully you enjoyed
that sweaty practice. I hope you’re feeling good. Drink lots of water, okay? Make sure
you drink lots of water. Rinse your face. And if you’re interested in the entire package,
Empower, again, it’s my version of power yoga. I think it’s really sweet. I think it’s the
real deal, if you ask me. It’s a great workout, cardio, strengthening, toning, really great
for the physical body, but really also we touch on kind of the bigger picture, transformation
through emotional exploration. I think that one of the biggest selling points of Empower
is that it comes with the cool access to this awesome online community that’s so inspiring,
really helps people to get on the mat. We’ve had lots of success stories with that. But
really, truly I’ve met so many great friends who inspire me to get on my mat, and keep
making these videos. So you get that. You also get a daily email. You also get a downloadable
pdf which helps guide you. We have supplemental videos that focus on the booty, and your core,
your abdominals. It’s really awesome. And we shot it here in Texas in the summer, so
it’s got a lot of heat and a lot of love. I’m really proud of it. So if you’re interested
in that, head on over findwhatfeelsgood.com. I’ll make sure the link is below for you so
you can join the Empower community and get in shape, find what feels good. I’ll see you
next week. Thank you so much. Free videos every Wednesday. Love you, guys. Take good
care. Namaste.

100 Replies to “Power Yoga – with Adriene”

  1. Super thankful for you and this community Adriene! Today, I discovered I’m way closer to being able to do a handstand than I thought. I held myself up for two seconds and almost got scared cuz it was foreign to me. I’m excited to get strong with y’all this month!

  2. Phew… had to make many adjustments due to a sore knee. But great practice. And since I’ve been practicing I knew the adjustments I had to make. That’s a great feeling. Hello, July 2019 🤘

  3. It's evening in brazil and I just finished this practice. ( good because it's cold here!) I'm feeling this month will be radical and I can't wait!
    Lots of love,
    Namaste 💛💚

  4. I am on July from starting Dedicate this year; wow 6 months of daily yoga. Doing this after my run today was rough, but I feel great afterwards!

  5. How cool to see this now after knowing our 2019 yoga practice. So powerful your transformation! Thank you for continuing to grow and share!!

  6. Felr like my uterus was going to fall out when I did jumping jacks. I did it anyway. I figured I'd have a good story to tell if it did fall out! lol!

  7. Wow I am so proud of myself for completing this video and feeling great! My body feels alive and well, and I can't wait to see how much more I grow because of ideas sparked in this practice! yayyyyy

  8. Day 1 of Power finished right at the end of the day. 11:50 PM! That was spectacular. So thankful to be able to do another great practice . Namaste!☺

  9. July here we go! Bonus on today's practice: Doing the downward facing dog with a 9 week old puppy hanging in/biting my ponytail 🐾.

  10. I love yoga and I appreciate the videos that you create! However, I wish the voice over ones included your witty banter and jokes they make yoga that much more fun and enjoyable! I find that I am missing the humor, fun, and lightheartedness. I welcome the challenge of power yoga, while I didnt make it all the way through I was able to find what feels good! Thanks, Adriene! Namaste.

  11. So I’m a day behind starting Power for July 2019 and Adriene, you kicked my butt! Just when I thought, “man, I may need to give up…”I paused, took a sip of water and pushed through! Nice touch with the jumping jacks, wasn’t expecting that 😉 Lots of love from the Sunshine State and keep sharing your beautiful light! Namaste <3

  12. Got to 38 and a half mins. Had to release my knees! old injury on the left, also taking it easy. Lots of sweat and lots of energy flow today. feeling good about it. 🙂

  13. Not the best practice during a heat wave, I lasted 15 minutes before I felt like I was exploding from the heat and couldn't stand it anymore…
    Try again in December ahah!

  14. What a great workout to get moving amidst a busy mid week life , lots of love to you Adriene ❤️

  15. loved the fast pace and cardio aspects, although I will admit I had trouble keeping up, LOL, and headstands are not in my wheelhouse. Namaste, Adriene!

  16. Honestly I was so worried about this practice and I missed it yesterday so I'm doing it with today's practice, I just finished this one and half way through I got really frustrated and I just immediately told my brain to stop and I started changing the way I was practicing I open a window, took a breath and kept going trying to stay present and at the end when u were talk, i really felt the joy of actually not giving up and that was amazing I can't explain the way my brain just click and was like you see nothing to be nervous about so I'm on to today's practice, so here's to another sweaty , butt kicking practice that made me stronger so thank u Adriene for another amazing full body experience, love yuh and Namaste Everyone 💕💞💓💗💖❤🙏✊🙏

  17. 3rd of July and catching up with the first yoga practice for this month and I must say it’s really fun! Have a happy healthy heart yogis 💗 Thank you so much Adriene and namaste 🙏🏻✨

  18. Woop! That was such a good class! I am totally sweaty, very proud and happy right now. That was exactly what I needed. Thank you so much Adriene! You are the only one that keeps my motivation very high, everyday, month after month. THANK YOU!!

  19. After a few years of practising yoga (with Adriene and classes), I haven't practised any for a few months because I've felt too busy and haven't made time for it. Isn't it funny how we do this when really this is the ideal time to practise? Well, I decided I need to get back into it because I miss it so much and really started to feel weak and lost a lot of strength. So last night I started the July calendar and half way through this practise I had to stop. I was so exhausted I just wasn't enjoying it at all. So obviously I felt really crappy after that for not completing the video and for how weak I felt (the Spanish heat didn't help…). But today I decided I wasn't going to give up and, although starting a calendar late makes me anxious and especially not completing a video in one go, I got my mat out after having a good breakfast and put the fan on and finished the video. It was so different to yesterday! I felt connected again, stronger and so pleased with myself. I'm trying not to pay attention to where I am on the calendar and just focus on doing what I can in the time that I make for myself. So relieved I have the motivation back. Thanks again Adriene for always being on the other side of the screen 😊

  20. Adriene, thank you so much! Before I was advised by your videos, I was skeptical of yoga. And today, exactly 60 days as I do yoga with you. You changed my attitude to yoga, I feel much better. Thank you very much! You're awesome!

  21. Hmm maybe not the best way to start my July practice 😕 (yep I'm late) this eve before bed, did the first 12 mins and decided to move to a wind down one now and finish this one in the morning 🌚 determined to get into this July calendar I've taken part in every other month so far this year argghhh 😬😅😁

  22. adriene i don’t know how to handstand. lol. it feels like we are so energetic we are giving it all and then we end it in corpse pose. i love the practice,. thank you as always, namaste 🙏🧘🏻‍♀️

  23. I was unsure if I was going to be able to do any more after the last jumping jacks but I kept pushing and made it through. This was such an amazing practice!

  24. I'm gonna lose a couple of kg doing this during 40 minuts😅 In fact I could barely do a half of that

  25. I am celebrating doing yoga with you Adriene almost daily for just over 6 months..Yeh! And what a heart pumping practice today (and yes definitely the sweatiest one yet 🙂 ) I can't imagine having been able to get through this session 6 months ago, so thankyou for your support, love and inspiration..you rock! xo

  26. Hey Adriene, I was doing ‘Dedicate’ as my first yoga experience ever with you but unfortunately I had to do a break after the 30 days for almost three weeks. I was devastated as I started to notice that I became stronger every day. Today I finally got the chance to get back into yoga and I realized, I was still quite strong and did not lose all of the progress I’ve made. I didn’t believe in myself, that I’d ever be able to do it, but I was, you kept me motivated throughout the entire class, so thank you very much. 🙂

  27. Just started my Power July 2019 practice. Wow! wasn't expecting to sweat this much. I made it through.

  28. Just went on a run along the river to clear my head after a tough day at work and followed up with this video to completely decompress before bed. About halfway through I thought I wouldn't make it, but I stuck with it and I'm so happy I did. Gonna go shower and have some hot tea now. Thank you, Adriene! Sending love, Namaste!!

  29. Thank you for compiling a July playlist! It takes the guess work out of which video to do next! I love your teaching style and upbeat energy 😊

  30. that was so intense !
    I follow Adriene's yoga videos for over a year but i never sweat that much and i was so close to stop half way of the video, luckily i stayed on the mat
    thank you from France

  31. Definitely sweaty in the heat in England!!! Not sure I need all the aerobic challenges but enjoyed being back on the mat B-)

  32. Thank you for this practice, I have been using your videos since January and it has helped me come so far in a holistic way

  33. So, due to the demands of work, I'm only just starting the July programme now at the end of the month, and what a way to start! Now I am home for three weeks and planning to dedicate myself to this. It's gonna be tough in the heat of the Seville summer, but I've always loved a good sweat. I felt tired and bleary when i came to the mat, but now I feeling forking fabulous. Looking forward to embracing my power for the next thirty days.

  34. What an incredible practice!!! Thank you Adriene! Did it just now, on an early Monday morning, and I feel so ready to start my day now!! <3

  35. Just discovered this video, and it is my favourite from you so far. I appreciated the amount of guidance, the rhythm, the length, the combo of strength and balance, and the absence of silly comments (while adorable and personable and appreciated st beginning and end, I often find them distracting when I'm trying to be mindful). I need more of this type of video.

  36. How do I get this empower yoga, ive done pretty much all your videos 3x over please let me know I absolutely loved this particular workout💯💯

  37. So I have a question about jumping back to plank. I am a RYT and was always told that was a huge “no-no” because it’s too hard on the spine and that we always jump back to chatturanga. Have you heard anything like that? I noticed that you jumped back to plank today in this practice and wanted to see what your thoughts were.

  38. here a dutch gir all the way from spain. Always did yoga more in a relaxed way until I busted my ankle and couldn´t do hard sports anymore. I found your yoga for weight loss and ever since I have been doing a different class every day for the last two weeks. I NEVER comment on youtube but you are just AMAZING. besides you are beautiful and sound beautiful, it is so calming, strengthening and you are doing a favor to the world. (and also I am sweatingl ike crazy and after being "sportless" for 2 mnths, seeing my muscles forming already again after only 2 weeks!!) You just turned me into a yoga addict. thank you sooooo much <3

  39. Right now in Coachella Valley it’s very hot and humid, I went for a walk and tried to make a second round but I couldn’t, so I’ll continue with this 😌

  40. I get really frustrated sometimes because my fat rolls stop me from getting deeper into poses, even though the flexibility is there. Just as I was thinking this today you said “no toxic thoughts” and I nearly started crying because I realised I was being cruel to myself.

  41. Thanks Adrienne.Wondeful exercise routine for power yoga. Very enjoyable and good flexible excercises. This is simpler compare to many Yoga series. You should use other videos if you are really an advance power yoga user. For most of the people this is wonderful excercise routine.

  42. Hey Adrienne! Love your videos and monthly yoga practices. I did them all and now I am in the second round of doing them all. I have a request, please do a piwer yoga monthly series, where you teach how to do balancing poses and headstands and handstands, basically a one month practice of the tough yoga poses building up slowly while finding what feels good. Hope this comment reaches you and you do make a one month power program. Love you! I will keep an eye out for this 😘❤️

  43. Greetings from Melbourne Australia! Blessings to you and your family! Thank you 😊 😇❤️🙏🏻 … just getting my “yoga class” ready for tomorrow… and I just want to say thank you to you again! 🤩😉

  44. This video was AMAZING and is actually helping after a long recovery with a sprained ankle. And i sweat like crazy!! How many calories does 45 minutes of this burn? Wonder…

  45. Love the videoo, thank you. But weird thing is that every time I come to tour channel it says I'm not subscribed and I have to subscribe every single day… Hope they get this fixed 🙁
    Namaste

  46. Traveling out of town. Very rigorous day. Turned the heat to 78. Looked for a power yoga and found this. Just finished and this is what the doctor had prescribed. Thanks for a wonderful hour. I subscribed, gave a thumbs up, and rang the bell. See you at the next class. Thanks for sharing this.

  47. The first video I've ever given up on. I know its mind over matter and I'm moving to another video but I'm super discouraged about it.

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