Join Adriene on a transformative yoga journey designed to build strength, cultivate balance, and imbue resilience. This session will empower you through carefully guided movements and mindful breathing techniques.

To begin, find a comfortable seat on your mat. Relax, bring your focus inward by closing your eyes, and unite your palms. Take slow, deliberate breaths to establish a rhythm. This conscious breathing pattern will not only deepen your practice but also become a valuable tool off the mat.

The work we do here on the mat sets us up for life off the mat.

Next, transition to an all-fours position. Spread your fingertips wide and identify your balance by aligning the wrists under the shoulders and knees below the hips. Begin a gentle sequence of cat-cow stretches to awaken and gently warm up the body.

• Drop the belly, open the chest.
• Round the spine, chin to chest.

This awakening process not only enhances flexibility but prepares your body for more intricate balance postures.

This practice progressively transitions from simple yoga postures to more dynamic moves designed to build heat and engage core muscles.

• Start with wrists directly under shoulders in plank pose.
• Shift weight through downward dog and warrior postures.
• Incorporate balancing lunges and standing forward folds.

Each position requires mindful attention to your foundation and alignment, often challenging body awareness and control, especially when transitioning through balance stages.

At the summit of the practice, balance is further emphasized by integrating strength into fluid movement. Contextualize these movements by grounding in our intent—drawing power from our core to extend through our limbs, enhancing alignment, and precision.

Invite the tendency to strengthen the sides of the body. From standing, lift a leg and feel the stretch travel down the extended arm, engaging sections of our limbs less commonly targeted.

Keep focusing on the quality, not the quantity, of movement.

Bring closure to this yoga practice through gentle cooling and reflection. Lend yourself into poses that retreat inward, such as child pose and corpse pose, nurturing a peaceful and serene conclusion of your physical exertion.

This practice serves both as exercise and a reminder of personal empowerment, leading to tranquility within the mind and body. Close the class by taking a collective deep breath, appreciating yourself and the global community engaged in unison.

Namaste—take good care.