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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[cristinabelo]

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.

[TheBanannaAnna]

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

[shai.]

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.

[karinapena]

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! :')

[MegReformed]

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 💖

[bethperrotta]

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.💜

[zennaluna]

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!!

[mindfork]

Had one of the worst news ever today but I'm once again reminded that my body can have my back when my brain and my heart are hurting too much to function properly. Thank you Adriene.

[camillebrooks]

It's really an honor practicing with you, Adriene, and the rest of the yoga family. Blessings and love ❤️ ❤ Namaste

[katesinit]

Delight day 26! Not easy but good!!!
Thank you, Adriene and YWA community🧡🧡🧡

[pinkhuman]

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.

[HollyL]

Yes! Power yoga with the best yoga teacher!🧘‍♀️💜

[lotsoflovemadelief]

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

[AngelOne]

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 💓

[natrisp]

Morning from the UK, SO excited to do this, outdoors under a beautiful sunrise. Namaste 🙏🏽

[alyssahavill]

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 ❤

[peterblatchford]

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.

[britneymcmurray]

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!!

[angellestone]

The his was so fun. Kept my mind and body engaged. Feeling powerful. Thanks Adrian.

[loveannbea]

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🧡💕