# Return - 4 - Center ## Метаданные - **Канал:** Yoga With Adriene - **YouTube:** https://www.youtube.com/watch?v=pvpD2MfzlZ0 - **Дата:** 24.01.2026 - **Длительность:** 19:37 - **Просмотры:** 266,214 ## Описание Our fourth practice invites you to return to center. Of course, we could not begin a new year together without a cozy day devoted to the core. 🔥 Our final session in this series is a supportive, yogic approach to strengthening and awakening the midline with care, steadiness, and breath. In yoga, the center is connected to Manipura, the solar plexus, and Agni, our inner fire. I like to think of this center as a place for confidence, vitality, digestion, will, clarity, and forward momentum. This practice can help support posture, improve stability, build functional strength, and cultivate a deeper sense of inner support and self-trust. A chance to feel strong, centered, and supported as you move forward into the new year. Thank you for sharing your practice with me. Please let me know how this session goes for you in the comments! All my love, Adriene As the final recorded class in the Return series, this session prepares us to gather live together next week for our closing community practice. (for those practicing in Jan 2026!) Join my love letter for a virtual invitation to practice live together on Saturday Jan 31, 2026, 10am CST. www.yogawithadriene.com - - - - - - - - - - ❤️ WELCOME to the Yoga With Adriene YouTube channel! Our mission is to connect as many people as possible through high-quality free yoga videos. We welcome all levels, all bodies, all genders, all souls! SUBSCRIBE to the channel and join our global movement! ❤️ https://www.youtube.com/user/yogawithadriene?sub_confirmation=1 - - - - - - - - - - Yoga With Adriene, LLC recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, and assume all risk of injury to yourself. ## Содержание ### [0:00](https://www.youtube.com/watch?v=pvpD2MfzlZ0) Segment 1 (00:00 - 05:00) Hello everyone. Welcome back. Thank you for returning to this session, this series, to yourself, the opportunity to practice together. I'm very honored. This is a cozy core session, but really think of it more like a centering session, which is how I think of core work in my yoga. ASA practice. Um, so fear not. We shall move and breathe together. Let's start in a comfortable seat just to tune in. So, lift those hips up, find a position, make a choice in which you can sit up nice and tall. And wherever you are at today, I know core, cozy core can sound really scary, too. Stick with this video. You're here. You're almost through this series and you're doing great. Trust yourself. Thank you for trusting me. And you know, there really is a bit of discipline involved, a bit of tapas that allows us the opportunity to get out of our patterns to bring a lightness and a spaciousness to our bodies and to our mental health space. So as you come into your seat today, allow your shoulders to relax and allow your breath to nourish you right away. Inhaling in deeply, lots of love in exhaling lots of love out. Let's bring both hands to the heart here. As you continue to inhale, breathe in lots of love in and lots of love out. and just keep that going a couple moments here. I'm going to quiet down and allow you to just feel in to this moment. Whatever that means to you and then releasing the arms. Maybe opening your eyes or keeping a soft gaze here and moving in a circular motion gently thinking about the guiding light of this movement being your naval center. So forward, side, back side and then reverse the circle. — [sighs] — And then allow this circle to get smaller and smaller till you are able to feel as though you have found the center line. Find your center here. Allowing the circle to get smaller and smaller. And eventually we'll meet with the head over the heart and the heart over the pelvis. Of course, we're not looking into a mirror, so we have to use our inner mirror here to try to find that felt sense of center. Then maintain this line as you inhale, reach the arms all the way up and exhale, float them down. [sighs] Inhale, reach them up. Exhale, float it down. Last time. Inhale, reach up. Exhale, float them down. Move into a twist. Turning towards the left. Breathe in. [snorts] Stay for the exhale. Breathe out. [sighs and gasps] Slide it through center. Take it to the other side. Breathe in. Stay for the exhale. We'll breathe out. Lovely. Then we'll come back to center. We're going to transition to our backs here for some floor work. When you get there, go ahead and hug the knees into the chest. Nice and easy. Rock a little side to side if that feels good. And feel the earth. you know, your yoga mat or the earth, just having your back here. So, you might close your eyes and just feel the firmness, the groundedness of this moment, being supported in your back body. Nice. Then keep the right knee hugging ### [5:00](https://www.youtube.com/watch?v=pvpD2MfzlZ0&t=300s) Segment 2 (05:00 - 10:00) in as you begin to extend the left leg out long. For now, you can allow your left heel to kiss the earth. Just relax down. really squeezing your right knee up into your chest. Breathe in and breathe out. And then stay where you are here or option to engage your core by lifting your left toes, your left heel and letting it hover. Draw inward from your hip points and find that naval grounding down towards the earth. Turning on those low abs. Hug your low ribs in to support. Turning on your upper abs. And then when you're ready, switch. Left knee comes in, right heel goes out. Relax your right foot on the ground. Breathe in. [snorts] Drop in with your breath. As you breathe out, [sighs] take this time for you. Returning to yourself, returning to that sensing, that listening, that grounding and centering. Stay here breathing easy or begin to lift that right heel, right toes by engaging the low abdominals. Hug the low ribs to engage your upper abdominals. Then here we go. We're going to switch. Right knee comes in, left leg hovers. And switch. Left knee comes in, right leg hovers. Keep it going. Switch. This is a core exercise. This is a centering exercise. So move nice and slow. Start to recruit the muscles of your abdominal wall here. Now we can stay here or we can begin to straighten the legs and interlace the fingertips behind the h the thigh. Sorry. And switch. Scissoring legs. Switch. So now we're moving into straight legs or we're keeping bent knee. If you're feeling this in your low back, let's make adjustments. Scooping the tailbone up, maybe not making the movement quite as big. Notice if you've begun to hold your breath. Come back to the breath. Let's stay here for three, for two, and one. Nice work. Release. Feet to the earth, knees bent. Take a rest. Bring the hands to the belly. Breathe in. Breathe out. Beautiful. Now, let's bring the palms to um the mat. You can even grab the outer edges of the mat here if you like. And then one leg at a time, we'll connect to your core to lift your right knee, right shin parallel to the sky. And then left knee, left shin parallel. And then just take your toes out a little bit. And then bring the knees in. Toes, knees and toes out and in as if you were sliding your shins on a wall here on the ceiling. Again, grounding through the palms or grabbing the outer edges of your mat here for a little more stability. So, this can be so small, so subtle, working with your abdominal wall. You don't want to push it. If you're feeling any fussiness in the low back, make it much smaller. Let's start to recruit those deep core muscles. If you are ready for a little bit more, you want to invite bigger movement, gross body movement, then we'll extend one leg out and then bring both knees in. Otherwise, you can just stay here working those core muscles, lifting the tailbone up as the knees come in. So, we have some choices to play with here. And if you repeat this series, repeat this video, it's fun to kind of customize the core work based on where you're at. [sighs and gasps] Let's see if we can keep going here for a couple more breaths, but I'll invite you to squeeze the knees together. So ### [10:00](https://www.youtube.com/watch?v=pvpD2MfzlZ0&t=600s) Segment 3 (10:00 - 15:00) same thing. You're either moving your shins on that wall, scooping the tailbone up, so your core is engaged, low abs, or single leg stretch here with the knees together. Protect your low back. Make it smaller if you need to. We're here for three. Join back in. You got this. We're here for two. And one. Beautiful. Release. Feet come to the ground. Let's walk the feet as wide as the yoga mat and allow the knees to fall into touch. So you can really relax the whole lower half of your body. Hands can come to the belly. And let's breathe in and breathe out. Centering with your breath. — [snorts] [sighs and gasps] — One more breath in. As you [snorts] exhale, bring the feet back. Heels in line with the hip points. Let's interlace the fingertips behind the back of the head. Draw your navl in and down. And think [snorts] of a gentle lift up through your pelvic floor. Elbows are going to go kind of close in actually to your head today. So, a lot of times we go really wide. Going to take like a V with the elbows. Inhale in. As you exhale, slowly tilt the pelvis so your tailbone's up towards the sky, creating a length in the lower back, trying to get your low back flush with the mat. Inhale in here. To reinforce that, we're going to exhale, hug the low ribs in, and lift the heart, the chest, the elbows up. Good. Inhale to lower. Exhale to lift. [sighs and gasps] Inhale to lower. Exhale. Think about lifting and squeezing hip points to the bottoms of the ribs. Good. Inhale to lower. Exhale to lift. Now, there's a little bit of space between your chin and your chest here. Really trying to isolate the abdominal wall. Feet are grounded but not clinching. And my gaze is up towards the sky. [sighs] Inhale to lower. Exhale to lift and squeeze. Think about cinching in your hip points towards the center towards your navl. drawing everything in as you lift and exhale. [snorts] You're here for three. You're here for two [snorts] and one. Release it. Hands come to the body. Bring the knees wide. Feet together. Saabakanasana. Take a centering breath here. Inhale in deeply and exhale completely. [sighs] Good job, Benji. Breathing with us. From here, keep your right hand on your belly and slide your left hand to your heart space. Opening up through the hips, relaxing through the torso and the shoulders, letting your head be heavy, soften your gaze or close your eyes here. And as you inhale in through the nose and exhale out through the nose, I want you to in your mind imagine on the exhale that you are making the a sound. Even though you're not making the sound, you're breathing out through your nose could help to soften the gaze or close the eyes. And again, you're just imagining saying or sighing out that ah sound on your exhale. just inside and you're tracking your breath here. So, you're tracking the inhale in and then as you track the exhale out, you're imagining the a sound just inside. ### [15:00](https://www.youtube.com/watch?v=pvpD2MfzlZ0&t=900s) Segment 4 (15:00 - 19:00) Now continue to do just that, but this time I'll invite you to see if you can make the a sound quieter. Just hang with me. I know you're doing this inside, so you're not really making the sound, but what would it feel like? What would it be like to imagine it now? Just quieter, almost like a whisper. and then we'll let that go. We'll bring the fingers to the outer edges of the legs and we'll slowly help the legs with the hands by coming in one at a time. We'll hug the knees into the chest. Give it a good squeeze. And then we'll release the feet to the ground. Knees bent. Interlace the fingertips. Bring them behind the head. Last time. Inhale in. Exhale. Lift the elbows. Lift the chest. Lift the chin. Knees are still bent. Feet are still on the ground. And keep your heart lifted as you lift the right shin parallel to the ceiling. And then left Toe taps. Right toes tap down and lift. Left Nice and steady. Nice and smooth. Naval drawing down. Imagining you have a rubber band between your hip points and your low ribs. You're trying to keep them tight and together. Skin of the face soft. And then for the last three here, we might try doing both toes down together and lift it up. Last time. Stay here. Squeeze and lift. Hold. Breathe. And then let it all go. Yeah. Extend the legs out long. Allow your arms to fall wherever feels good. Let's come into a final resting pose. Inhale in deeply. And exhale. Imagine yourself just in your mind saying ah. Inhale. Exhale. Ah, on this last one, let's really do it. Let's really sigh it out. So, inhale in deeply all together and exhale with sound. You got this. [sighs] Soften your gaze or close your eyes. Let's take a couple quiet moments here to allow the body to relax, to feel supported. Returning to this quiet space where we get to meet ourselves fully, lovingly, and compassionately. Definitely. Gorgeous. Gorgeous work. Start to wiggle the toes. Wiggle the fingers. Let's walk the feet together and reach the arms up and overhead for a nice full body stretch here to close. Inhale in deeply. Stretch, stretch. As you exhale, palms come together, thumbs to third eye. And we seal this practice by bowing to one another. Thank you so much. Namaste. --- *Источник: https://ekstraktznaniy.ru/video/18732*