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 and find

what feels good calm 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 help 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 heart

welcome my friends today we're 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 in to the outer 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 tabletop

position knees underneath the hips

wrists underneath the shoulders stand

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 peddle the legs stretch the

soles of the feet wake up the side body

get the lower ribcage together and shake

the head a little yes and no then we'll

Bend the knees generously and hop the

feet up towards 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

sweet 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 heart 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 and

plant the palms step it back to plank

chaturanga to updog

exhale downward-facing dog step the

right foot up check in with runners

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 backbend 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 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 we're checking in with up dog

so we always have options here

mix and match choose your own adventure

and 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 and 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 and

we'll step the right out for a squat

then bring the feet together and 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

remember when you were a kid and you did

jumping jacks again we don't need any

equipment here just our bodies in 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 than 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're 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 frontage of

our match 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 a 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 fingertips

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 and 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 and we

inhale flat back exhale bow and the

knees coming into your 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 inline with the heart

interlace the fingertips keep the index

fingers pointing forward inhale

straighten the legs extend the arms up

exhale Luca tossing hands in line with

the hearts inhale reach up exhale

Charlie's Angels forward inhale straight

legs and exhale chair moving with the

breath

connecting navel to spine as you bend

the knees inhale reach up exhale ending

a little deeper

marrying the action to the breath the

breath to the action will 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 and then

we'll release the center and take it to

the left press the palms together stand

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 your bird Rossano 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 front 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 runners 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

and 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 veer by

drisana 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 Lakes 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 healthy yoga

practice that is uniquely you it's all

about discovery shift your weight

forward come back to your lunge and

we'll rock that back foot up to meet the

front forward fold inhale halfway lift

exhale bow nice inhale ooh

Kurtis on and 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

backbend here if it feels good and

exhale to Mountain take a deep breath in

exhale out through the mouth

great and we'll walk it back to Center

for our second heart pumping series

bring the hands to the waistline and

your knees generously step the right

foot out to your squat and 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 when I was

exploring what to do for my power yoga I

thought there's nothing better to get

the heart rate up then 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

your 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 a

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 experiment

with or a 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 leg 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

Spyke 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

once and that left leg all the way up

hug the elbows into the side body lower

down and then we inhale Cobra exhale

release curl the toes under press it up

strong and send it back downward facing

dog

awesome take a nice deep breath in

through the nose and out through the

mouth and 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 Bukit asana only

one breath here as we inhale in exhale

straighten the legs slide back then

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 in to 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 we always

have options

when you feel satisfied bring it back to

centre 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 full full body experience

here as we inhale rise up and exhale

fold inhale we rise and gently

unraveling arms here bring the 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 wrist 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

and bring it back to centre look to your

left then back to centre

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 to 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 will 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 Tadasana

inhale in exhale Lions breath tongue out

inhale in exhale Lions breath tongue out

one more inhale in exhale make it a good

one

Lions 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 pull apps into

that left foot 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 and

slowly slide it back interlace

fingertips around the knees squeeze it

in and 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 and 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 - 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 it's

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 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 elbows behind you stay

there or on an exhale forward fold

inhale rise up exhale waving the spine

inhale lift up and exhale fold hold here

for one breath cycle 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 and in power

you

and 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 go Moo cows and 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 inhale look forward exhale bow your

head

great slowly release catch the right

knee come on to 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 can also come to

the outer edge of that left arm here for

a tie turbine being patient and using

your breath to allow the twists to

unfold gently bring it back to Center

hug the left knee in we'll take it to

the other side head over heart heart

over pelvis lots of options here be

patient don't push it

and gently release it back to centre and

we'll bring the soles of the feet

together for cobblers pose lengthen the

tailbone down check in with the neck the

shoulders let go of any stress or

tension then we'll cross the right ankle

over the left dive forward come to all

fours and 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 a 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 when you feel satisfied

you can make your way back down to all

fours and take a rest in Child's Pose

and tuck your chin into your chest

slowly roll it up inhale in and exhale

Lions 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 well transition all the way to

flat back yay go ahead and reach the

arms up and overhead full body stretch

then take a couple breaths as you bend

the elbows and hug the knees up towards

the chest and rock a little side to side

bringing the fingertips left to right

Texas tea twist it out massage the lower

back and 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 and 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 it's

situated here

you

tuck your chin into your chest to

lengthen through the back of the neck

inhale in 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 friend 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 and power 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 you know 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 get on the

mat we've had lots of success stories

with out but really truly 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 it's it's got a lot of

heat and let it live I'm really proud of

it so if you're interested in that head

on over to find what feels good calm

we'll make sure the link is below for

you so you can join the empower

community 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