20-Minute Intermediate Power Yoga
In this 20-minute full-body power flow, we will regulate the nervous system with breath and target all major muscle groups to increase strength. Align your joints for stability, and tap into the power of your core muscles for empowered support.
Return to this practice regularly to increase muscle tone, flexibility, curiosity, and self-love.
Let me know how this practice goes for you in the comment section below!
For more videos like this, check out:
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Yoga for Strength - 40 Minute Vinyasa Sequence: • Yoga For Strength - 40...
Deepen & Flow: • Deepen & Flow - Yoga W...
Full Body Flow - 20 Minute Yoga Practice: • Deepen & Flow - Yoga W...
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Going from Chair pose to Froggy squat was Powerful!! Oh yeah! Put your hands up who didn't quit on this :) This was new to me but I've totally embraced it. Thank you Adriene for making Play YWA October 22 even more fun & strong.
That part was definitely fun. Lots of shakes, but I loved it :)
Chair to Froggy was super fun and challenging! I want to come back to this video in the future to see how I've grown!
Chair to Froggy was ok, but coming back up is a no go with my bum knee ! 10 years ago would have been ok ! Well maybe 12 years ago !
@@debrah.4065 I look up to you in your committed practice. Be generous to yourself wherever you are and as Adriene says: A Little Goes along the way, always. Thank you for being in this community.
🙌🏾🙌🏾🙌🏾🙌🏾🙌🏾🙌🏾 surprised myself that I DID IT!! 😊💝🙏🏾
I would usually rather have a gynaecological exam in a town square than comment on youtube, but from the bottom of my heart, thank you - for the past few years, can't remember how long. I followed this video imperfectly but all the way through and feel powerful and tearful. All the very best to you & Benji
😂😂😂a gynecological exam
Best comment 😂
LMAO 🤣 🤣 🤣
a WHAT💀
This is, without peer, the single greatest descriptive comment I’ve ever read. ❤
I was having one of the worst panic attacks today and I did Adriene’s meditation for anxiety first to get past the attack and finished off with this video. Felt so empowering yet relaxing and feel like it saved my life today. Thank you so much and to anyone who is struggling right now - well done for showing up, you’re not alone and you’ll get through this no matter what. Namaste
same here! sending love
Good for you... Those personal victories mean so much. Remember the feeling and let it motivate you the next time! You got this 😉😘
Same here. I started practicing again at the beginning of September after a 4 years break due to serious health and ( consequently) mental health problems. I was discouraged when I saw it was an intermediate practice, although I used to practice at an intermediate/advanced level before the break. I gave it a try, nonetheless. I cheated in side plank , because I struggle with balance, but managed in some way to keep the pose, best I could. I have a tendency to underestimate myself and my accomplishments, but, all in all, I'm proud of myself for the progress done after one month of constant practice. Which I love. Thank you all for the support, bless you 🙏
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I hope you're feeling better❤️
Me, not having done yoga in months: Oh yeah! Intermediate, I can do that! Me, having just finished this practice: ...phew... intermediate... I just barely did that.. 😂♥️♥️ Thank you, Adriene!!
literally same its been a couple years for me doing yoga and a few months since i stopped working out and i feel like this flow was perfectly difficult somehow and i look forward to doing this one until i have it perf
I’ve been doing her beginner 10 minute routine for a few weeks now and felt ready to take this on, I had to take two short breaks during it but made it through! So rewarding
Hahahaa exactly what happened here too 🙋♀️🤣
Adriene! Thank you SO much for releasing this content for free! I started doing yoga this year after months of saying I'd get started. Doing yoga is my new hobby and it helps my mental health a bunch! I'm your Texas sister and my goal is to visit the studio in Austin! Until then, I'll be practicing at home. Love u! :')
Keep practicing at home too 🧡 you can really set your our pace!
I just did this today. This week was particularly hard for me because of people criticising my body shape. People are saying I look weak and unhealthy directly to my face just because I am thin, when I have always been petite all my life. Doing yoga makes me realize that I am what I think I am and it helps to silence those voice. I’m strong and I’m healthy no matter how I look on the outside.
Look can say alot
I mistakenly switched days 3 & 4 of Play, so here I am on the 4th of October doing this practice. I’m not going to lie, I was absolutely terrified to go into this “intermediate” practice as I am still very much a beginner, but thought since it’s only 20 mins I would give it a go. I am so surprised and excited that I actually completed the whole video, I was giggling during the chair to froggy sequence because although it was really hard I could do it! Doing yoga (almost) every day for the past 4 months has been the most wonderful journey of discovery, empowerment and healing for me. I always had a hatred for my crappy, chronically ill body, but yoga is slowly teaching me not to hate but instead connect with myself on a deep level. I have learned so much about my strength, endurance and discipline from you Adriene, you have taught me so much and I will forever be grateful to you. I hope you know how loved and appreciated you are by your YWA audience, you truly have changed my life and the lives of so many others. Thank you from the bottom of my heart for everything you do. Lots of love 💖
I love how dynamic this is. Almost feels like Pilates.
Pilates and Yoga is similar but in Pilates we are flowing constantly and more focusing on deep muscles , in Yoga more stillness 🙌
@@PilatesWithMeSDickens707 yes, I practice both.
Yes! Power yoga with the best yoga teacher!🧘♀️💜
Hi Holly!
@@williamb7275 Hey William, good to see you!
Thank you once again Adriene. Been doing your yoga everyday since Dec. 17th 2020. This morning when I do this practice it will be 655 days. Thank you for changing my life.💜
wow, congrats on being so consistent with your practice!
That's amazing
This is a promise to myself: let's try Yoga again for our physical and mental health. I CAN DO IT. And I will do it to help me. Thank you adriene for being here so I can come back to this channel whenever I need someone to help me stand dor myself.
I really love those intermediate sessions! After following you since the beginning (about 10 years already!), I feel like I need a bit more than the beginners stuff but I can't find myself switching to another youtube channel. None are as great as Adriene for me!
What do I love about Yoga with Adriene: 1) Her nurturing voice and messages 2) Her wisdom 3) Her modest outfits- Help me with my body image issues 4) Her natural beauty I tried to go to other yoga teachers but I could never find anyone like her. Thank you Adriene. Much love to you 💓
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Today practice was hard for me. I was shaking, breathing heavy and I had headache but I did it anyway. By practicing yoga I also practice my willpower and strength. Have a nice day everyone! 🙏
Congratulations on your efforts. I’m with you. It was a difficult practice today as I knew from the title it would be, but I did it anyway (the best I could!) and feel better now! I’m glad you’re here doing this too. Adriene has the best community on KZhead.
@@nancylee7236 thank you! :) It’s really the best community, most of time I don’t want to comment anything on KZhead but here I feel safe and good energy from commentators ;)
Three things I liked about this video was how the instructor thoroughly explained how to do the poses, how she transitioned between poses, and how challenging some of the poses were.
This felt sooo amazing! I am only 15, but I am practicing every day with you Adriene! THANK YOU!!
I have embarked on a 365 days of yoga journey and I decided to do this practice because I needed to energize my body, distract my mind, and fuel my soul. I have never done a intermediate power yoga session before, so I was a little intimated at first, but as I flowed through this practice I started to realize just how a daily practice can help build not only muscle, but self-esteem. Today I learned to trust the tools I have learned throughout my journey, and in return I feel gratitude towards my dedication to my practice but also to myself. I hope everyone enjoyed this practice! Namaste ❤
I recently was very sick for a week and lost all my energy, so I started doing yoga for just 15 - 30 minutes each day after a few years of trying and giving up...and it feels amazing. After two weeks I already feel so much difference in my body and my mind ✨ so if you're here doubting if this is something you want to do...try it for at least two weeks and then you'll know 💕 you got this x
It really is amazing, if you keep it up every day for two weeks you really see and feel the difference... two weeks is no time!
Je kan het!
@@JennekedenOuter dankjee!
Glad you are feeling better! And congrats on being so consistent with your yoga practice!
I just finished this on FWFG. Don't miss it. It brings the heat. Be ready for resting in downward dog. No child poses unless you take your own😝. It is enjoyable. Play day 3. 729 days in a row.
Yes it is. Nice to practice with you & all 😄🧡
I’ll check it out this evening😉
Morning from the UK, SO excited to do this, outdoors under a beautiful sunrise. Namaste 🙏🏽
I don't know why I thought it was a good idea to take an "Intermediate" class when I clearly am a beginner haha! Anyway... I did my own easy version of the flow.. Thanks Adrienne!
Oh that was sweaty! Didn't expect that! Thank you Adriene! This was the perfect practice for a Monday morning. Starting the new week with power!
Let’s ▶️ Day 3 YWA October ‘22 Team! Today was a nice heated practice, much needed! I intend to press play on my to-do’s. I’ve been procrastinating in a few areas but it’s time to hit the▶️ button and move forward🤸🏾♀️ Flow, fire, action, inspired, free, love, trust. Best wishes to you all & Have an Intentional kind of day🧡💕
I will press play on my to-do's with you! Let's do this 💪
@@anyaforestell “We got this💪🏾”💕🧡🤩
Exactly what I want after a long time with Adriene ♥️ thank you so much you don't know how happy I am when l see that you upload more videos!!!!
Thank you for this video, I did it ( sort of ) try again later. Keep wobbling in lunge must work on that. Turned 60 not long ago but still sticking with these very beneficial yoga classes. Great that I can do this at home here in south London. Wish I had started this a long time ago. Never mind , the time is now and I am learning a lot. Many thanks to Adriene and everyone for their work putting these videos out.
Would love more power flow videos that are 30-45 mins! Thanks Adriene!
The most beautiful & best yoga instructor ❤️ happy belated birthday Queen
I've lost my way from a regular yoga practise recently and while I really felt it missing from my life I just didn't have the motivation to practice. Tonight I decided to click on this video and when sat in mediation at the end of this video....I cried. Something in me really needed this. Just a beautiful reminder of how powerful yoga can be to really stir up the emotions in your body that you don't even know you're feeling. Wow, thank you Adriene and thank to the YWA community - we're all in this together!
Thanks for sharing that. You are not alone in losing your way from consistent practice! But what matters is that you found your way back.
can´t wait for this, that one 45-min video of power yoga that you once did is still among my favourites ♥♥♥ I can´t believe I have been working out to these videos for over 8 years now.
It's because there's something about Adrian I used to be a 650 lb man who saw her beginners yoga and I was hooked on it and started it and lost well over 200 lb doing that. It doesn't matter who you are what shape you're in she drags you in she's amazing at what she does.
Hey Jay such a great achievement in losing that weight. Congrats! YWA is just so awesome!
@@jaysmith2151 Stay strong Jay :)
@@lunaticeggman219 I'm already broken I'm trying to get back to it and it seems impossible at this point even though obviously it isn't I've done it before.
@@francis_n thank you so much.
I love how this practice gently kicked my butt today and worked up a sweat!
Hey Alison, good to see you here! Wow, what a coincidence! Would love to catch up privately if you are into it! FB, IG or what have you!
@@hilarioporto6172 Lalo! It's so lovely to "bump into" you here. :) I would love to catch up privately. I'm not on social media right now but you can send me a note on messenger (I think we're FB friends?) and we can go from there?
I've been doing daily yoga with you for over 2 years. Yet the title of intermediate seemed very intimidating. And I did it! I shook but I did it! Thanks for this practice, and all the others.
Way to go 🎉
Hi adrian and right now I am working on my cottage core mosaic blanket and granny squares and I love your channel and your videos and if you keep making videos I will keep watching them
Good morning from Scotland I'm celebrating today because I've been on the mat with you Adriene 8 years today 🧘♀️ 🙏🍾
Wow 🎉
Short sessions equal a more intense workout. Had sweat dripping off my chinny chin chin! Arms feel great! The Chair pose was unique and great for the quads. Appreciate ya chica!
I’ve been watching one video a day for the past 4 years and it has changed my life! My productivity has gone way up, peace and joy in the home and in my relationships too. Plus - my body looks great! People can’t believe I’ve had as many babies. Thank you for giving me the gift of my own pranayama yoga practice to cultivate. You are awesome!!
Play day 3! I can’t get enough of how beautiful and light Adriene’s videos are😍 And I absolutely loved that new sequence with chair pose and froggy squat at the end of the practice! Thank you, Adriene and YWA community🧡🧡🧡
Ended with happy-baby. Loved every moment. Thanks, Adriene!
Yes! I’m ready to do some power yoga 🙌🔥 as always perfect timing, thank you Adriene
Thank you so much Adriene. Words can’t explain how grateful I am for your videos. I’m a full time gardener and do one of your yoga classes every morning before work. Without them my body couldn’t function! Sending love from the UK. Namaste 🙏🏼 xx
Low on energy and/or wanting to get your mind off of things? 100% do this practice ✨♥️
Wow - what a flow! Strong, grounding & creative. Love it!
This was great...test my stability, flexibility and balance....THANK YOU!
💙💙💙Thank you....sort of new,...my body was shaking,...loved..it....
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10.3 🧘🏿♂️ Third day of PLAY! Live! The power in today's power yoga was very present. Throughout the session, there were places where I felt like giving up but I encouraged myself to get back up each time and finished well. Right now, I feel a new sense of power and strength from today's session. It feels really good. Thanks again, Adriene! So glad I found you. Now on to the next day! 😁
It's time like this that I realize how far I have come since my first online class with you back in March 2020. Yay!!
Best YWA video I’ve done in a while! I feel GOOD!
Hit the spot. Thank you O.
♥~Beautiful practice~ Thank you for your time & energy~ Blessings & Love for your day~ ♥
This has definitely woke me up. After following November's meditation month my body got a shock after this one.
This was a bit of a challenge today but I made it through. Thank you for MEDITATE DAY 9 Adriene :)
Awesome! I was afraid of the word "intermediate," but I did it and with only a tweak here and there. I'll be back! Thanks Adriene once again for the perfect practice today.
Phew, this was a good one!! After focusing on cardio and strength training for a while, I forgot how yoga can totally kick your butt 😂 Thanks Adriene, for another wonderful workout!! ♥️♥️
Thank you very much, NAMASTE. BEST YOGA TEACHER.♦
Wow!! That made me feel ALIVE!!! Thank you Adrienne!!! ❤
Thank you Adriene 🧘🏼♀
Hello… I haven’t done any of your flows for at least a year. I was just working out and doing some yoga on my own. But you popped into my mind today and here I am. This video was remarkable. And I am always so in all of you as an example of a good human. Thank you :-)
Nov 9, 2022 05:46 Intention : meditate to flow I love this flow that perks me up today 😊 I love this kinds of sequence that feel like the dance of my soul. Thank you Adriene See you tomorrow beautiful souls Namaste 🙏
Thank you for showing me that 20 mins is enough time for a fun and powerful flow!
Holy cow that was humbling - wiped me out! That said - progress is being made, the words "side plank" no longer put me in panic mode.
I haven’t practiced in a while and I was feeling optimistic when I chose this one to jump back into - it was hard! But I powered through and I feel great, and very humbled. This would have been so much easier for me 6 months ago - I guess it’s time to build some muscle back
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This was real fun! How delightful to have this needed power yoga practice. TYA 💫🧘🏾♀️ so lovely of your time for us all & Happy Belated bday🧡🥳🌟, I've had 🙌🏾😄yoga powerful Play Day 3:10:22✅ gr8 day to all practicing. Namaste🙏🏾🧡🧡
Found you! Namaste🙏🏾😊
@@loveannbea Hey! Found you too👋🏾😄😊..dear yogi buddy🤗... I've also headed to day 3 calendar Play practice...nice short one👌🏾🧘🏾♀️🧡🙏🏾.
Thanks x recovering from an awful back injury and I've only ever done weight lifting. I'm finding you so helpful and meditative. Well done and thank you.
I always sweaty doing yoga with adriene ❤ love it!!
So very grateful for your beautiful dedication to yoga and service to us all. Many blessings to you and to darling Benji 💫🙏🧘♀️🐕💛
Whew! I finally gave this one a go. Challenging, but I did it! Proud of my progress with daily yoga! Thanks, Adriene, for the challenge!
I loved this practice. Thank you, Adriene.
Thank you for all these years making yoga accessible for all!
Awesome practice ! Thank you Adriene for bringing new things everyday in to the sessions..
Blessed Beloved Beauties! This was an energizing session for Play Day-3. I feelna burn 🔥 in my core which is great. That means I'm activating those ab muscles. Time for an evening 🏃🏿♀️ run. Best wishes everyone! Namaste and Ase! 🦋♥️🦋
She is a great teacher & looks beautiful as always 🤩🤩😻😻❤️🔥
Thank you Adriene really appreciate you I’ve been practicing yoga since 2019 may god bless you and your loved ones luv from 🇸🇴🥰🫶🏻
11.09 🧘🏿♂️ - Meditate I finally made it back to the mat today and doing this for 20 minutes felt so great. I'm doing this at almost midnight but it feels so good. When I was done, I felt like this certain vibration or like energy in my back and I just sat with it for our ending pose. So amazing.
This is the first time in years that I am doing Power Yoga again and I collapsed so many times. Thank you for the great practice; I realised how much I missed and needed Power Yoga.
Adriene thank you for your time teaching us yoga.
Dang! I am so proud of myself! 🎉I was able to keep up. I have come a long way on my fitness journey. THANK YOU ADRIENE!!!! Thank you for helping me along the way!
Wow,loved this Power yoga!!! Thank you Adriene for this new video,it was just what I needed this morning 🥰🥰
Great practice! More intermediate level videos please 🥰
Needed this today! Good length, good difficulty, good vibes. Thanks Adriene
“Thanks for sharing your practice with me today”. It still catches me of guard how humble you are. Beautiful to have you as a guide and role model in our lives.
Absolutely loved this flow today! Bookmarking this one! Thank you for the energy, Adriene! Perfect start to the day. 😊🙏🏼💛 Have a good day, everyone!
This will be my first live class so excited, and I'm happy to have started 365 days of yoga. 2 more months to goo. Thank you Adriene, you're my rockstar ⭐️ and because of you I found the book Autobiography of a Yogi, it is life changing.
Love this for you!
@@mandyprice1517 thank you ❤
That's an incredible book!
@@Yogawithkrista yes ❤
I love the very beginning of this practice (and the rest too!). Focusing on my feet up through my legs, back and head made me feel three inches taller and got me ready for the gentle but challenging remainder of this power yoga sequence. Thanks Adriene!
I love this, thank you so much for me. I can't for this month's journey.
Thank you Yoga queen & King Benji for this kick-off for this week. Sweaty & wobbling after having sinusitis during last weekend. Dedicated follower since six years:) Lost of love 💕 to U All
Soooo excited for this. Adrienne you are amazing. Thank you for sharing your gift. It allows me to give my patients free access to the many benefits of yoga.
Hi Adrian it’s being for a quit for wild haven’t seeing videos for last couples months and weeks I’m glad you are back to yoga 🧘♀️ teacher for everyone are watching
There's at least one new video each month, usually on the first Monday... Check the calendar!
love that these videos are here for us to do as many times as we like. Thank you Adriene for sharing these with all of us!!
Ah, thoroughly enjoyed this sweaty practice after the more mellow ones :) And compared to my previous comment, the side planks didn't completely finish me off this time :D
Challenging and fun at the same time, a perfect way to start the week! 🌞🙏 Such a great practice and one that I will come back to again in future.
I'm definitely super grateful for your offerings, Adriene. You are an angel
The exact practice I needed today. No matter when I come to a video, it hits. Adriene is truly the best
Play Day 3 🙏 Wonderful quick flow to start the day & remind me I am strong 😊💛 🙏 Thank you Adriene 🙏
Meditate Day 9 🙏 Not feeling as confident in my strength today 😕 need a reminder 'I am worthy' 💛
👋😊Meditate day 9. 766 days in a row. ENJOY!🙏🏼💜😇
A beautiful Vinyasa, thank you as always Adriene❤I feel incredibly grateful for you and the wonderful practice of yoga, thank you xxx
This felt really good this morning. Thank you!❤
I loved this one today, steady and easy pace :) Thank you for posting the inclusive free content, Adriene x It's nice to know that your quality teaching is open to all :)
Nov Day 08:11:22✅🧘🏾♀️🍁☔🌧️☔🌧️🍁What an awesome relaxing practice for Meditate, wonderful works you are doing awesome Lady Adriene🌟🙌🏾💖🌷...after such a wet windy day, this was right on the spot...wishing you all a warm cosy😌🤗💞💞🤗tues. eve. Keep warm & c u 2moro....Namaste🙏🏾💜💜
thank you so much for keeping this free, & making this accessible to all. ❤
Thank you Adriene, what a great way to start the morning!
Day 9 Nov 9 2022. Wow quite a powerful yoga today. Literally sweating now and i love it. Good job everyone!🔥❤