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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