Lose 50 Pounds In 3 Weeks

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.

5 thoughts to Lose 50 Pounds In 3 Weeks At 20:55

  1. I found you quite a few years ago when I was training as a YOGA Instructor, you are wonderful, especially for us as we are tied to the house and lost all my classes/poor !! Xx