Sunday yoga: power and balance
A ready-to-execute Sunday yoga session using Yoga With Adriene's public "Power And Balance" substitute for WITNESS Day 23, with scaling options, balance-form guardrails, and a short log prompt for the 29:47 practice.
| Date | Sunday, June 29 1 |
| Program | Yoga with Adriene WITNESS |
| Session | Day 23 public substitute 1 |
| Main work | **Power And Balance |
| Video length | 29:47 1 |
| Equipment | Yoga mat; optional blocks or folded towels |
| Best fit | Recovery day with strength, core, balance, and controlled movement |
Today is the WITNESS Day 23 yoga slot. The tracked WITNESS Day 23 session is not publicly available, so use Yoga With Adriene's official public substitute: "Power And Balance | 30-Minute Yoga Practice." The video runs 29 minutes 47 seconds, has captions enabled, and is built around dynamic yoga, strength, core activation, balance, and energy release. 1
Session goal
Use this practice as a controlled strength-and-balance reset, not a max-effort workout. Your job is to move well, breathe steadily, and leave the mat feeling more organized than when you started.
Adriene Mishler frames the practice this way: "Let your time on the mat remind you of how resilient you are as you set yourself up for the day/week ahead. Let's go!" 1
Main practice
Follow the full video from start to finish. Keep a mat-length space clear, place blocks or folded towels near the front corners of your mat, and keep water nearby if you are practicing in a warm room.
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During the practice, use these guardrails:
- Keep your breath steady enough that you can exhale fully before moving into the next shape.
- Shorten the stance whenever balance work starts pulling your hips or shoulders out of alignment.
- Put a hand on a block, chair, wall, or thigh before wobbling turns into a rushed correction.
- Step out of a pose early if your low back, knee, wrist, or neck feels sharp rather than muscular.
- Treat the final minute as part of the workout. Do not skip the downshift just because the active work is done.
Scaling options
| Level | How to run the session | Use this if |
|---|---|---|
| Beginner | Keep one hand near a wall or chair for balance, use blocks under the hands, and pause the video when you need extra setup time. | You are new to balance-focused yoga or you feel stiff from the previous run. |
| Standard | Follow the video as presented, choosing the lower-impact option whenever breath or alignment changes. | You can move through a 30-minute flow without rushing transitions. 1 |
| Advanced | Stay with the full flow, slow down transitions, and make each balance hold quieter rather than deeper. | You want a stronger practice but still need to preserve recovery for the next lifting day. |
Form checks for balance work
Balance practice should feel precise, not frantic. If your foot grips hard, your jaw tightens, or your breath gets shallow, back out one step. A smaller, cleaner shape beats a bigger shape held with tension.
Use this quick reset any time you lose the line of the pose:
- Put both feet on the mat.
- Take one full breath before trying again.
- Rebuild from the ground up: foot pressure, knees, hips, ribs, shoulders, then gaze.
- Use support before fatigue changes the movement.
Cool-down and log
When the video ends, stay seated or lying down for one extra minute if your breathing is still elevated. Then log three things: whether you completed the full 29:47 practice, which balance position felt least stable, and whether any joint pain changed how you moved. 1
The next scheduled strength session is StrongLifts 5×5 Workout B: squat 5×5, overhead press 5×5, and deadlift 1×5. The tracked weights for that Session 10 workout are squat 100 lb, overhead press 75 lb, and deadlift 125 lb. 2
Cover image: Photo by RDNE Stock project on Pexels.
References
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