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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

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