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20-Minute Intermediate Power Yoga

Yoga With Adriene・15 minutes read

Adriene leads a 20-minute intermediate power yoga flow focusing on grounding, alignment, breath, and core engagement, with a sequence that includes standing poses, vinyasas, twists, and relaxation. The practice emphasizes mindfulness, tuning in to the body and breath, and releasing stagnant energy through movement and deep breathing.

Insights

  • Focus on grounding and alignment in the yoga practice, emphasizing the importance of connecting with the body, breath, and surroundings to enhance the flow and effectiveness of the movements.
  • The sequence of poses and transitions in the yoga session aims to build strength, flexibility, and mindfulness, guiding practitioners through a balanced practice that targets various muscle groups while promoting relaxation and release of tension.

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Recent questions

  • What is the focus of the Yoga With Adriene practice?

    Alignment, breath, and core engagement.

  • How does the practice encourage grounding and tuning in?

    By starting with feet grounded and eyes closed.

  • What is the significance of the vinyasa flow in the practice?

    To create a seamless and dynamic sequence.

  • How does the practice incorporate balance and strength?

    Through poses like high lunge and warrior II.

  • What is the final focus of the Yoga With Adriene practice?

    Deep breath, relaxation, and release of stagnant energy.

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Summary

00:00

"20-Minute Intermediate Power Yoga Flow"

  • Welcome to Yoga With Adriene, a 20-minute intermediate power yoga flow led by Adriene with Benji in the background.
  • Start by standing at the top of the mat with feet hip-width apart or together, hands on belly and heart, eyes closed or soft gaze, focusing on grounding and tuning in.
  • Spread awareness through feet, lifting toes to ground through all four corners, moving up through the body, toning quads, neutral pelvis, lifting through spine, heart, and crown of head.
  • Inhale, reach for the sky, exhale, forward fold, inhale halfway lift, exhale fold, knees bent, adjust stance as needed, listening to the body and breath.
  • Inhale, root to rise, knees bent, fingertips spread, reach up, exhale hands to heart, mountain pose, inhale fingertips down to come up, bend knees, kiss the earth, reach up, exhale forward fold.
  • Step back into plank pose, engage core, lower to belly, inhale Cobra, exhale, press up to plank, then downward facing dog, engage core, lift right leg, shift forward, knee to nose, repeat, draw knee to elbow, step right foot up, lift into high lunge, pulse with breath, pivot to warrior II, extend side angle, back to lunge, step back, vinyasa flow.
  • Repeat sequence on the left side, focusing on alignment, breath, and core engagement.
  • Lower to knees, extend right leg back, left arm forward, grab toes, extend and lengthen, release, switch sides, repeat extension and release, back to table position.
  • Return to downward facing dog, bend knees, look forward, hop to top of mat, halfway lift, forward fold, root to rise, reach up, slight backbend, hands to heart.
  • Inhale, sweep fingertips down and up, exhale forward fold, halfway lift, fold, hop or step back to plank, side plank on right side, lift hips, reach arm up, stack feet or lift top leg, return to plank, switch sides, vinyasa flow.
  • Conclude with a deep breath, relaxation, and release of stagnant energy.

15:24

"Flowing Yoga Sequence: Love, Strength, Relaxation"

  • Begin in Downward Facing Dog, inhaling love in and exhaling love out.
  • Lift the right leg high, bend the knee, and stack the hips, opening up the right side body.
  • Shift right knee to right elbow in Plank, then back to Down Dog, repeating the movement.
  • Transition to Warrior II, then Reverse Triangle, and twist, flowing with the breath.
  • End the practice with Utkatasan, lifting heels and squatting, then Forward Fold, and a seated position for relaxation or further stretching.
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