WEBVTT

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- What's up, everyone,

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and welcome to
Yoga with Adrienne.

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I'm Adrienne,

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and today we have an
awesome Power Yoga Break.

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So, this falls under our
"Yoga for Weight loss" series,

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but this is really
great for anyone who

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is wanting to create some
quality movement on their mat

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in a short amount of time.

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So, we're gonna build strength,

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definitely work
on core strength,

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maybe even sweat a little,

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but all in a very
short amount of time.

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So, focus on your breath,

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have some fun,

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and find what feels good.

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Let's get started.

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(upbeat music)

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Alright gang, let's begin in
Extended Child's Pose today.

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If Extended Child's
Pose is not your jam,

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you're just gonna start
in a nice, comfortable seat.

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Close your eyes.

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We're gonna drop right in today.

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So, as promised,
we have a quick flow.

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Squeezing it in, making time,

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but let's make sure that
this time is quality time.

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So, close your eyes

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and start to notice your breath.

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Let go of the day thus far,

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and politely put on hold
whatever you have to do later.

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Let's drop into the
sound of the breath here,

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if you deeply inhale,

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and empty on the exhale.

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Set a little intention,

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something positive
that will serve you

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in this present moment.

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Maybe one word or a phrase.

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Then a nice,
conscious breath in,

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inhale your intention.

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Pause, hold the breath.

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Keep holding,

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and then release everything.

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Big exhale.

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Awesome. Inhale.

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Come up with that
nice conscious breath

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end your intention.

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We're gonna come all
the way up to all fours.

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Take your time,

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nice and slow.

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So we're squeezing it
in with a quick power flow,

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but it doesn't mean that
the energy of the practice

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is going to be
frantic or rushed.

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Quite the opposite again,

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focusing on quality of movement.

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Inhale, drop the belly,
open the chest,

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and exhale
rounding through Cat-Cow.

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Inhale, drop the belly,

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big breath, big stretch,

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and then exhale.

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Claw through the finger tips.

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Established that now.

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Press into the tops of the feet.

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Now, continue with
this traditional Cat-Cow,

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or start to find
any movement here,

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within this
structure that feels good.

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So, you're still
working the spine,

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stretching the back
body and the front body,

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but maybe you start
to get into the sad body,

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in the hips and the shoulders.

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I've been on the road,

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and now I'm back in Texas,

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so, there you have it.

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(laughs)

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Alright, take this nice
easy movement that's fluid,

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that's yours, and
curl the toes under.

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And then we're going
to stretch to the feet

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by inhaling, looking forward,

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and exhaling,
sending the hips back.

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Walk your fingertips
a little bit further out

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so you feel this nice
stretch in the side body.

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Breathe deep,
breathe, breathe, breathe.

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And then slowly drop
your chin to your chest

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crown of your head
towards the earth.

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Inhale to look
forward, find length.

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Press into the pinkies.

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Exhale chin to chest,
nose towards the navel,

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crown to the earth.

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Awesome.

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Inhale, look up.

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Exhale, claw
through the fingertips.

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This time, lift the
palms as you drop the chin

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round through,
crown to the earth.

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Stay here, breathe deep.

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Really pressing
into the fingerprints.

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Awesome.Then plant the
palms, come forward,

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and make your way
to Downward Facing Dog.

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Take your time.

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Peddle it out.

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Then inhale, lift
the right leg up high.

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Big stretch, lengthen.

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Exhale, knee to nose.

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Inhale, Three Legged Dog,

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anchor through the left heel.

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Claw through the
fingertips, that pinky,

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and then exhale, knee to nose.

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Inhale, fine length.

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Exhale, knee to Third Eye,

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pause here, hold, breathe deep.

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Draw your right heel up towards

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the center of your body.

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Press away from your yoga mat.

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Again, knee to Third Eye,

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for three, two, one,

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and then
slowly lower to the knees.

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Awesome. If you need a
little break on the wrists

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you can rotate the wrists,

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one way and then the other.

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Awesome.

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Then walk the palms
out, curl the toes under,

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and send it up and
back Downward Facing Dog.

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Peddle it out.

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Find that external
rotation of the shoulders,

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and then here we go.

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Inhale, lift the
left leg high, big breath.

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Lots of length.

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Exhale, knee to nose.

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Inhale, claw
through the fingertips.

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No pressure on the wrists.

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Three Legged Dog.

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Exhale, knee to nose.

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Inhale, Three Legged Dog.

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Claw through the fingertips.

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Exhale, knee to Third Eye.

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So really contract,
press up through.

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You're going to
really really lift

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left heel to your center.

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Breathe deep,
feel that heat, that shake.

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Awesome, and then
slowly lower to the knees.

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Come to a seat just to take a
little break off the wrists.

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You can Thriller Arms.

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You can cross one
arm over the chest.

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Just feel that flush of
energy, that fresh blood.

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And we're going to
come back to all fours,

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press away from
the yoga mat now.

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We just woke up the core,

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so keep the core
alive and well here.

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Hug the front body up
to meet the back body,

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anchor, and then
we're going to send

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the right foot out long.

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Lift the right toes,
turn them down,

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and then just a
couple baby pulses

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to wake up the glutes, the hip,

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and find your foundation.

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Then inhale. Send the
left fingertips forward,

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and then exhale, knee to nose.

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Inhale, reach.

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Exhale, knee to nose.

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Inhale, reach.

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This time, exhale,
bend the right knee.

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Take it into a Fire Hydrant.

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You can bring
the left palm down,

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or, to challenge yourself,
you can bend the left elbow,

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and lift the left elbow up,
lift the right knee up.

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We're here for five, four,

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long beautiful neck, three, two,

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release on the one.
Awesome.

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If you need to,
you can come on to

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your bum for a quick second.

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Breathe deep,

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and then back to all fours.

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Here we go.
Left side, left toes go out,

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claw through the fingertips.

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Just spit on my mat.

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And then dial
the left toes down.

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Baby pulses here
with the left heel.

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Just get your
front body rising up

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to meet your back body.

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Find that support from within.

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Find that dunda,

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engage, wake up the hip,

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the glute, the inner thigh,

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and then right fingertips
are going to reach forward.

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Inhale, exhale, knee
to nose, nice and slow.

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Again, focus on the
quality of movement.

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Inhale, reach, and exhale.

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Draw the navel up, knee to nose,

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and inhale, reach.

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This time, claw through
all your left fingerprints.

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You're going to
bend the left knee,

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bend the right elbow,
bring them to the side,

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and then lift them up.

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Again, you can bring the
right hand down if you need,

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just keep that
Fire Hydrant here.

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Strengthening the back, the
core, the glutes, the shoulders.

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Breathe deep,
five, four, three, two,

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and slowly lower on the one.

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Quick Child's Pose,
send the hips back,

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fingertips forward.

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Inhale in, and then
exhale to let everything go.

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Relax, take a break.

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Stay focused on the
quality of your breath,

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the sound of your breath.

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Beautiful, then
we'll rise back up,

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curl the toes under,

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and lift the hips
up high, Downward Dog.

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Great work, here we go.

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Inhale, lift the
right leg up high.

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Exhale, knee to nose,
then step it all the way up,

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and you're going
to bring both hands to

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the left side of your
mat for a runners stretch,

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or Little Lizard.

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Breathe deep here.

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You can lower the
back knee, if you like.

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Inhale to open the chest.

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Exhale to drop chin to chest.

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Inhale to open the chest.

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Very subtle.

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Exhale to drop chin to chest.

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Beautiful, inhale
to open the chest.

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Exhale to drop chin.

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And then, this time,
you might just turn

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the right toes out, just a bit,

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and you might start to
reach the right fingertips

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all the way up towards the sky.

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Big stretch here, inhale,

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and then exhale,
all the way back down.

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Great, frame your right foot,

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plant the palms.

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Plank Pose, here we go,
step the right toes back.

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Breathe deep here.
Establish your foundation.

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Again, quality, breathing deep.

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Now you're going to
take the left fingertips,

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and touch the right
shoulder, plant it down,

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and the right fingertips,
touch the left shoulder,

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plant it down.
And then back and forth,

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you can move at your own pace.

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Try not to move
the hips, just try.

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Zip up through
the abdominal wall,

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gaze straight down.

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Keep it going, keep it going,

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welcoming that heat.

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Awesome, keep it
going, and release,

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all the way to the
belly, nice and slow.

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Drag the hands,
in line with the ribs,

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then continue to drag,
energetically, the hands back.

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Suck the elbows in
as you lift up Cobra.

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Press into the tops
of the feet, big inhale,

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and then exhale to release.

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Curl the toes under,
press up Plank,

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and then Downward Facing Dog.

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Awesome work.
Deep breath in, empty it out.

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Inhale, lift the
left leg up high.

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Exhale, knee to nose,
nice and slow.

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Then step it up
and draw both hands to

00:10:24.375 --> 00:10:25.834
the right side of your mat.

00:10:25.834 --> 00:10:27.667
You can lower the
right knee down here,

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or keep it nice and lifted for
more strengthening practice.

00:10:32.959 --> 00:10:36.375
So keep your core
engaged here, breathe deep.

00:10:36.375 --> 00:10:39.041
Then here we go,
inhale, open the throat.

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Exhale, chin to chest.

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Really contract
through the abdominal.

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Inhale, right heel's
really reaching back.

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Open, exhale, chin to chest.

00:10:48.792 --> 00:10:50.875
Keep the hips lifted,
don't dump your weight down.

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Keep lifting, open,

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and last time
exhale chin to chest.

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Then inhale, open,
turn the left toes out,

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and then maybe you stay here,

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or maybe you lift
left fingertips to the sky.

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Big stretch, big breath.

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Inhale, then exhale,
come all the way back.

00:11:07.708 --> 00:11:09.834
Frame your left foot,
plant the palms.

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Here we go, Plank Pose.

00:11:13.291 --> 00:11:14.875
This time you're going
to come onto Side Plank,

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so right hand comes down,

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and left fingertips
reach towards the sky.

00:11:18.208 --> 00:11:20.000
Now, you can
lift the hips up here,

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both feet stacked,
or lift the hips up

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with a little kickstand
of the left leg up high.

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Inhale, reach for the sky.

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Big breath in, then exhale.

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Send the left
fingertips forward.

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Inhale to reach up high.

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Exhale to send it forward.

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One more time, you got
to inhale, lift up high.

00:11:36.792 --> 00:11:40.125
Exhale, send it forward, and
all the way around and down.

00:11:40.125 --> 00:11:41.417
Send it back up to Down Dog.

00:11:41.417 --> 00:11:44.500
You can take a little
Vinyasa here, if you like.

00:11:44.500 --> 00:11:48.708
Belly to Cobra,
or Chaturanga to Up Dog.

00:11:48.708 --> 00:11:52.375
Breath deep, beautiful.

00:11:52.375 --> 00:11:55.542
The navel draws up,
we'll roll it through to Plank.

00:11:55.542 --> 00:11:57.792
Second side,
left hand comes down,

00:11:57.792 --> 00:12:00.125
right fingertips go
up as you stack the feet,

00:12:00.125 --> 00:12:01.834
or again, bend that right knee,

00:12:01.834 --> 00:12:03.875
and use the right foot on the
ground for a little kickstand.

00:12:03.875 --> 00:12:06.083
Either way, everyone
is lifting the hips up,

00:12:06.083 --> 00:12:08.583
spiraling the heart open.

00:12:08.583 --> 00:12:10.083
Zip up through
the abdominal wall,

00:12:10.083 --> 00:12:11.625
big inhale to lift everything.

00:12:11.625 --> 00:12:13.583
Everything goes light and up,

00:12:13.583 --> 00:12:15.583
and then exhale,
right fingertips over

00:12:15.583 --> 00:12:17.125
towards the front of your mat.

00:12:17.125 --> 00:12:18.917
Inhale, to reach up.

00:12:18.917 --> 00:12:21.041
Exhale over.

00:12:21.041 --> 00:12:23.792
One more time, you
got to inhale, reach up,

00:12:23.792 --> 00:12:25.166
clawing through
the left fingertips,

00:12:25.166 --> 00:12:28.125
and exhale, reach over, 
around and down again.

00:12:28.125 --> 00:12:30.166
Straight to Down Dog,
or maybe you take

00:12:30.166 --> 00:12:32.834
a little Vinyasa here,
belly to Cobra,

00:12:32.834 --> 00:12:35.750
or Chaturanga to Up Dog.

00:12:35.750 --> 00:12:38.667
We'll meet in Downward Dog.

00:12:38.667 --> 00:12:40.667
Taking a deep breath in,

00:12:41.625 --> 00:12:43.041
and this time
emptying everything

00:12:43.041 --> 00:12:46.000
out through the mouth.

00:12:46.000 --> 00:12:49.625
Awesome, slowly
lower to the knees.

00:12:49.625 --> 00:12:51.917
Swing the legs to one side,

00:12:53.041 --> 00:12:55.959
and come into Baddha Konasana

00:12:55.959 --> 00:12:58.959
So the soles of the feet
are going to come together,

00:12:58.959 --> 00:13:00.083
and you're going to
keep lifting, lifting

00:13:00.083 --> 00:13:02.041
up from the pelvic floor.

00:13:02.041 --> 00:13:03.625
A little release
on the wrists here.

00:13:03.625 --> 00:13:04.834
If you interlace the fingertips,

00:13:04.834 --> 00:13:08.250
and then draw down through
the outer edges of the feet.

00:13:08.250 --> 00:13:12.792
Just catch your breath,
stay calm and focused.

00:13:23.250 --> 00:13:24.333
Awesome work.

00:13:24.333 --> 00:13:26.208
Slowly release the legs.

00:13:26.208 --> 00:13:27.792
Send them out, one at a time,

00:13:27.792 --> 00:13:30.583
and you're going to come
all the way to your back.

00:13:30.583 --> 00:13:33.417
Take your time getting there.

00:13:33.417 --> 00:13:34.834
Move in a way that feels good,

00:13:34.834 --> 00:13:37.375
so no jerking yourself around.

00:13:38.750 --> 00:13:39.959
That's right buddy.

00:13:39.959 --> 00:13:43.208
Interlace the fingertips,
bring them behind the head.

00:13:43.208 --> 00:13:45.542
Yogi Bicycles.

00:13:45.542 --> 00:13:47.375
So you're going to focus
on the quality of movement.

00:13:47.375 --> 00:13:48.458
This is our last bit today,

00:13:48.458 --> 00:13:51.708
and then we'll relax,
so take it nice and slow.

00:13:51.708 --> 00:13:53.291
Focus on the
quality of movement,

00:13:53.291 --> 00:13:55.166
over the quantity of bicycles.

00:13:55.166 --> 00:13:56.750
So you're going
to lift the knees up,

00:13:56.750 --> 00:13:57.708
scoot the tailbone,

00:13:57.708 --> 00:13:59.959
so the lower back is
nice and flush with the mat.

00:13:59.959 --> 00:14:01.834
Inhale to look up, chin up.

00:14:01.834 --> 00:14:05.125
Exhale, twist right elbow
over towards the left knee,

00:14:05.125 --> 00:14:06.625
extend through the right leg.

00:14:06.625 --> 00:14:08.125
Inhale the center.

00:14:08.125 --> 00:14:09.792
Exhale to twist.

00:14:09.792 --> 00:14:11.417
Inhale the center.

00:14:11.417 --> 00:14:13.583
Exhale to twist,
and then keep it going.

00:14:13.583 --> 00:14:15.166
You can take out the center,

00:14:15.166 --> 00:14:18.583
and just go back
and forth, if you like.

00:14:18.583 --> 00:14:21.083
Breathing deep.

00:14:22.583 --> 00:14:25.291
Keep the
chin lifted, heart open.

00:14:27.708 --> 00:14:29.834
You got it.
Keep it going.

00:14:35.291 --> 00:14:39.500
Mindful movement
builds strength and stability.

00:14:41.917 --> 00:14:43.083
Keep it going.

00:14:48.125 --> 00:14:49.959
Scoop the tailbone up.

00:14:58.667 --> 00:15:00.000
30 more seconds.

00:15:17.750 --> 00:15:20.083
10 more seconds, you got it.

00:15:25.708 --> 00:15:29.750
Three, two, and one, release.

00:15:29.750 --> 00:15:31.792
Bring the feet to the
wide edge of your mat,

00:15:31.792 --> 00:15:34.792
the outer edge, and
allow the knees to fall in.

00:15:34.792 --> 00:15:36.792
Take your hand to the belly,

00:15:36.792 --> 00:15:39.333
inhale deeply, smile,

00:15:39.333 --> 00:15:42.208
laugh, sigh, curse me.

00:15:42.208 --> 00:15:44.834
Me, as in Adriene, not you.

00:15:44.834 --> 00:15:47.417
And release everything.

00:15:49.583 --> 00:15:51.041
Great work.

00:15:51.041 --> 00:15:52.792
You're going to
windshield the wiper.

00:15:52.792 --> 00:15:54.291
(laughs)

00:15:54.291 --> 00:15:55.250
Got relaxed.

00:15:55.250 --> 00:15:56.125
You're going to
windshield wiper the legs

00:15:56.125 --> 00:15:58.000
to one side and then the other,

00:15:58.000 --> 00:15:59.708
until your legs are all the way

00:15:59.708 --> 00:16:02.333
extended down, down, down.

00:16:03.959 --> 00:16:05.750
And then don't
skip out on this moment,

00:16:05.750 --> 00:16:07.834
Shavasana, even if
it's just for a moment,

00:16:07.834 --> 00:16:09.792
in your Corpse Pose.

00:16:09.792 --> 00:16:11.458
If you're a guy
or gal on the go,

00:16:11.458 --> 00:16:15.792
or a family on the go,
a little goes a long way.

00:16:15.792 --> 00:16:19.125
Let's take a
second to say a prayer,

00:16:19.125 --> 00:16:21.792
or put the proper cherry on top.

00:16:22.917 --> 00:16:24.959
Honor balance

00:16:27.417 --> 00:16:28.792
and stillness.

00:16:31.583 --> 00:16:32.834
It's beginning to rain outside.

00:16:32.834 --> 00:16:33.917
It sounds beautiful.

00:16:33.917 --> 00:16:34.875
Maybe you take in the noises,

00:16:34.875 --> 00:16:38.792
even if they are not
beautiful or peaceful.

00:16:38.792 --> 00:16:40.583
Notice the peace
you created within,

00:16:40.583 --> 00:16:42.208
and how you can
just mirror that with

00:16:42.208 --> 00:16:44.875
whatever is going on around you.

00:16:50.375 --> 00:16:52.291
And then when you're ready,
bring the hands together.

00:16:52.291 --> 00:16:53.625
We'll bring them
up to the third eye.

00:16:53.625 --> 00:16:55.792
Thumbs right to
that third eye center,

00:16:55.792 --> 00:16:56.792
to the brow.

00:16:58.458 --> 00:16:59.959
The light in me,
the awesome in me,

00:16:59.959 --> 00:17:03.083
honors the light
and awesome, in you.

00:17:03.083 --> 00:17:04.416
Thanks for being here.

00:17:04.416 --> 00:17:05.750
Share this video
with a friend who you

00:17:05.750 --> 00:17:08.791
think might like it,
and I'll see you next week.

00:17:08.791 --> 00:17:09.625
Namaste.

00:17:11.625 --> 00:17:14.708
(upbeat music)