# Return - 2 - Ground ## Метаданные - **Канал:** Yoga With Adriene - **YouTube:** https://www.youtube.com/watch?v=g35aFP5Zeyc - **Дата:** 10.01.2026 - **Длительность:** 31:03 - **Просмотры:** 431,418 ## Описание This second practice invites you to return to grounding. Through steady yoga asana and conscious breath, with mindful attention to the hips and the feet, we explore what it means to root, stabilize, and arrive fully in the present moment. Our grounding practices help build strength, improve balance, support healthy circulation, and foster a deeper sense of steadiness and trust in the body. A chance to feel your feet beneath you, your body supported, and your practice carrying you forward. I am beyond grateful to practice together. Let me know how this session goes for you in the comments! All my love, Adriene Join my love letter for a virtual invitation to practice live together at the close of this series 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=g35aFP5Zeyc) Segment 1 (00:00 - 05:00) Hello everyone. Welcome to Yoga withAdrien. I'm Adrien. We have sweet Benji here and thank you for returning. This is your second practice in this series. I'm so grateful you're here. Let's begin in a nice comfortable seated position of your choice. Let's begin to ground into this session here together right away by sitting up nice and tall, inviting the eyes to close or the gaze to soften. And let's begin to just notice our breath here together. Building on last week's session, you might start to allow yourself to really lean into this felt sense of the moment. Whether that's noticing the temperature in the room, any smells, any sounds. But building on that, really beginning to get a sense of where your energy is at today and what you're feeling in your physical body. Where is your mind at today? And of course there's no judgment here. Not at all. It's just noticing. Giving ourselves this time and space to really return to this awareness that allows us to really feel what's going on versus um miss it altogether or ignore it. Is why I [singing] love yoga. together. Let's begin to deepen the breath. Just nice and easy. Gently deepen your breath today. Allow it to move your body. [sighs] Then we'll draw the palms together as you continue to gently deepen the breath. — [snorts] — And then on your next inhale, let's send the fingertips down and out left to right and then all the way up. As you exhale, bring the palms down through center and back through your heart space. Keep it going. Inhale, reach it up. Exhale, grounding down. Palms melt to heart. Keep it going. Inhale. Exhale, palms down. — [sighs] — Inhale. Spread the fingertips. Reach up. Exhale. Palms down. Last time. Inhale. all the way down. Beautiful. We're going to twist gently to the left. Lift your heart. Breathe in. Stay for the exhale. And gently transitioning to the right. Inhale. Lift your heart. [sighs] Lovely. Now come back to center. We're going to transition to all fours. Right away, bring the knees wide, big toes to touch. Send the hips back. Extended child's pose. Now, here in what I like to call your own own private VIP little love cave, let's begin to ground into the sound of the breath. So, let breath be your anchor. Whether you tap into that u ocean sound or you just fine-tune your listening, your awareness of your breath. Then when you're ready, we'll ground through the fingertips. Ground through the tops of the feet. We'll shift the heart space towards the left side of the mat as you slowly carve a line with the nose forward. Come all the way forward on the inhale. Then send the heart, the rib cage to the right side of the mat as you circle back through your extended ### [5:00](https://www.youtube.com/watch?v=g35aFP5Zeyc&t=300s) Segment 2 (05:00 - 10:00) child's pose. Then keep going with the breath. Inhale to come forward. Exhale around and back. [sighs] really feel into it. [snorts] Moving with the breath. The breath is the fuel for the movement. [sighs] And then reversing the circle, moving in the opposite direction, moving at your own pace. — [sighs] — And then next time your heart is forward, walk the knees underneath the hip points. Ground through your hands. Curl the toes under. And let's peel the tailbone high up towards the sky. Downward-facing dog. Soft bend in the elbows. Grounding through the index finger and thumb. You can bend both knees here and melt your belly towards the tops of your thighs. [snorts] Tuck the chin slightly. Hug your low ribs in slightly to engage your core. That's it. Then inhale in deeply here. As you exhale, we're just going to tick tock the hips a little left to right. Gent gentle subtle movement. [snorts] Keep breathing. [sighs] Nice. Then inhale in again. and come back to center. As you exhale, let's send the gaze forward and make your way to the top of the mat. So, however you want to get there, feet hipwidth apart or flush together, your choice. Toes pointing forward. We'll meet here in this forward fold with the knees either generously bent or slightly bent, your choice. Listen to your body. — [snorts] — And then if you can, if you can't reach, don't worry about it. You can just visualize it. But if you can touch your the ball joint of your big toe here, just give it a touch. And if you can't reach it, do not worry one bit. Just a visual. Works perfect. And then ball joint of your pinky toe. You can touch it or just visualize. Send your eagle eye down there. Yep. And then back two corners of the heels. Maybe you touch, use the touch here or just visualize. Okay. In fact, you can point back to back two corners of the heel. And then from those four points, stay rooted. Use the power of your imagination here to sense a real grounding through all four corners of the feet as you lift your toes. And then let your toes go. And lift your toes again. Stay grounded through all four corners of the feet. So for some people you may feel like you have to reinforce the outer edge. Others you'll inner part of the foot. Release the toes. And one more time. Lift the toes. And let it go. Now drawing energy up from the arches. Maybe you touch the arches. Maybe it's just a point. Drawing energy up from the arches. And then keep that energy traveling all the way up the inseam of the leg as you relax into your forward fold for one more breath. [snorts] And then grounding again through all four corners of the feet. Bend your knees. And we're going to begin to slowly roll up like a rag doll. Nice and slow. Come up into your mountain pose with the heart lifted. arms resting gently at your side and we'll lengthen through the crown of the head. And if you feel comfortable, soften your gaze or close your eyes here. And once again, just bring your awareness down to the soles of the feet, the four corners. And then with a soft micro bend in the knees, notice what it would feel like if you were to without moving your feet try to tear your yoga mat or the ground beneath you into two pieces right down the middle. So you should feel some muscles of the legs engage here. And if not, just notice and observe what does happen or what doesn't. Just grounding into the feet, the legs, and lifting up through the upper body. Finding your balance from the ground up. ### [10:00](https://www.youtube.com/watch?v=g35aFP5Zeyc&t=600s) Segment 3 (10:00 - 15:00) Once again, let's inhale. Reach the arms up and overhead. Stay standing. As you exhale, palms down through the center line. Stay grounded. Energize through the legs. As you inhale, reach up. On the exhale, palms come down through center. Inhale, reach it up. This time, let's take this one into a diamond. Just for fun, bring the diamond all the way down. I got this from a friend and mentor. Shout out to Sean. Exhale, diamond down. One more time. [snorts] Exhale, diamond down. Love it. Okay, so fingertips are going to go behind us now like airplane arms. They're going to open up through the chest. This is a total Kate Winslett moment, Titanic moment. So, lift up through the armpit, chest, ground through your heels. Ground through the ball joint of the big toe, pinky toe. Beautiful. Then inhale in here. Exhale, send the hips back. Fingertips forward. Utkatasana variation. reaching the hips back. If the shoulders feel tight here, you have some tension in the neck, just widen your arms. Imagine you're holding a big beach ball. Thumbs are up, pinkies are down, so your palms are facing in towards each other. Sink a little bit lower here and engage your core. Good. Then we'll stand up. Send the fingertips back. Airplane arms. Open up through the chest. Maybe you take your gaze up just a bit. Inhale. Exhale. Draw the navl to the spine. Hips back. Fingertips forward. Sink down low. Inhale. Rise up. Engage through the feet. Ground through the feet. Tear the ground apart. And then send it back. Fingertips forward. Keep it going with your breath. See if you can stay grounded in the feet and really mindful of the energy in the legs the whole time. [sighs and gasps] Inhale to rise. Straighten the legs. Arms go back. Exhale. Sinking into your chair. Beautiful. The next time you're in that chair, it's the last one. So, sink down low and stay here with me. You got this. Inhale in. Look forward. Exhale. Palms together at the heart. Inhale. Sink back. Look forward. Sink lower. Exhale, hands to the heart. And last time, stay grounded through the feet. Inhale, reach forward. Stand up. Mountain pose. Releasing your fingertips and arms gently at your sides. Observe your breath. [sighs] Lovely. Inhale. Reach to the sky here. Exhale. Let's soften through the knees and come through to a forward fold. Nice and slow. Moving easy. Inhale. Halfway lift your version. Good. Exhale to soften and bow. Plant the palms. Step one foot back then the other. You can lower the knees here for a half plank or come into a plank by pressing the palms into the earth. Whatever variation you're choosing. It's awesome. Let's find the breath. Find that extension through the crown of the head. That full body awareness here as you breathe in slowly. and breathe out slowly. [sighs and gasps] Then everyone, let's gently lower to the belly. Bring the hands in line with the rib cage. Inhale to lift up low cobra, bjangasana. Exhale, release. Curl the toes under. Press to downward-facing dog or all fours. Take a big inhale in here [snorts] and a long exhale out through the mouth. [sighs] Good. Just like that. Again, inhale in here and downward dog or all fours and exhale, sigh it out. [sighs] Nice. Let's step the right foot into a low lunge and lower the back knee. Whenever you're ready, fingertips will come to the mat, but they'll be light. So, we're really engaged through the legs still. Lots of awareness up through the torso, the shoulders. Then [snorts] inhale, get even lighter on the fingertips to look forward. Open the chest and throat forward. Exhale, pull the right hip crease back as you flex your right toes towards your face. And then send it forward once again. And exhale, send the hips back. [gasps and sighs] ### [15:00](https://www.youtube.com/watch?v=g35aFP5Zeyc&t=900s) Segment 4 (15:00 - 20:00) Inhale, look forward. Always peek at me if you need to. If you need a little demo. Exhale, send it back. Inhale, bring it forward. Keep the back knee low. As we inhale, reach the fingertips up high. Big, big lift up through the front body. Good. Exhale, bring it down. [snorts] From here, you're going to lift the back knee. Step to downward-facing dog or all fours. And once again, inhaling in through the nose and exhaling with a sound. [sighs] One more. Just like that. Inhale in. Exhale ah. [sighs] Step the left foot up. From down dog or all fours, lower the back knee. Take a second to find your footing. Set yourself up. Fingertips come to the mat. Nice and light. Then we inhale to look forward. Heart radiates forward. Exhale. Pull the hip creases back. Flex your left toes towards your face with your breath. Rolling through that left foot. Inhale. Come forward. Exhale. Send it back. Nice. Inhale. Come forward. Back knee stays lowered. Let's sweep the arms up on a big breath in. Lift your heart. Ground through the lower body. Exhale. Release it down. Beautiful. Lift the back knee. Step the right foot up to meet the front. Forward fold. Benji is snoring. It's hilarious. Inhale. Halfway lift. Your version. Find length in the spine. Good. Exhale to soften and fold. Ground through your feet. Root to rise here. Spread your fingertips. Lots of energy in the hands. Let's reach it all the way up as we breathe in. Big breath. Big stretch. And then palms come together. As you exhale slowly, mindfully with awareness, we'll bring the hands back down in front of the heart center. And pause here to notice and sense how you're feeling. [sighs] Just notice and sense it. Grounding through the feet. Staying anchored in your breath. No judgment. No right or wrong. Inhale in. Exhale. Keep your left foot where it is. We're going to step the right foot back and prepare for Whoa. Verbadrasana too. So a warrior two. Take a second to find two railroad tracks here. Front toes pointing forward. Back toes pointing towards the front right corner of your yoga mat. Then let's send the fingertips out long. So find your stance. Spadrasana 2. And then find your focus way out in front. Front knees bent. Navl's drawing in and up. And really today so focused on grounding through all four corners of the feet and drawing energy and awareness up from those four corners. So feel your lower body ground. Feel your upper body lift and lengthen. Then check it out. Bring your right hand over to the front as if you're holding a big ball of energy. And you're just going to bend that front knee and send that big ball of energy. This is kind of like Simba over the cliff. We're coming all the way back to the beginning, guys. It's like a full circle moment. So Simba's reaching out over. I'm really grounding through the back edge of my right foot. My legs are super engaged. And then I'm just going to lift the arms all the way up as I straighten through the front leg. Take it all the way around and back through. Bending the front knee. So all the way up. We inhale. Exhale. Send it down and through. Now the invitation here is to stay grounded through your back foot the whole time. Let's reverse it. So just taking the arms slowly in a circle, bending the front knee as you come forward and straightening that leg as you come back. Good. Let's bring it back to verbasana 2. Pull the pinkies back. Lift your heart. Lift your chest. Deepen through that front knee. Beautiful. Then let's send the fingertips, excuse me, right fingertips all the way towards the front of the room. Reach, reach forward as you pivot on the back foot. We're going to slowly, you can take as many steps as you want. We're going to come all the way up to a standing one-legged tadasana. Grounding through ### [20:00](https://www.youtube.com/watch?v=g35aFP5Zeyc&t=1200s) Segment 5 (20:00 - 25:00) that left foot, lifting that right knee. And then bring the palms together. Bring it all the way down and let it go. Shake it off. All right, [sighs] let's do the same thing on the other side. So, here we go. Grounding through the right foot. Let's inhale. Reach the arms up. Step the left foot back. And just find a moment to find your footing here on the second side. Verdasana 2. Front knee's bent. You should be able to see your front big toe. Back toes are turned in. I like to really engage my left thigh here so it doesn't fall asleep on me. When you're ready, arms out wide, heart lifted. — [sighs and gasps] — Notice how you feel. So really thinking about these poses from the inside out versus the outside in. How does it feel in my body today? Then let's take the left fingertips over to the right. Back heel stays down on this round. Front knee's [snorts] bent. And we're just going to send this ball of energy or this simba over the cliff all the way up. Straighten through the front leg and around. Moving with your breath. Down. Front knee bends as you come forward. Front leg straightens as you come back. And then reversing it. Seeing if you can keep the outer edge of that back foot grounded. moving slowly with intention. [snorts] And then let's bring it back to warrior 2. Arms reaching energy out beyond the fingertips. Maybe send your gaze forward once again. Strong focus, strong legs, leng lengthening through the spine. And then left fingertips are going to come all the way up and forward. Reaching the arms forward as you pivot on the back foot. Lift that back heel. Inhale in here. [snorts] Exhale. You can step one foot. You can go right into the balancing pose. Or feel free to take as many steps as you need to bring this left knee all the way up. Arms rise. We come into the standing one-legged tadasana. Find your breath. Find your focus. grounding into all four corners of that right foot. Let's reach up a little higher wherever you are in the arms. Reach, reach, and then exhale. Palms down, feet down, and we shake it off. Shake it off. Beautiful. Inhale, reach for the sky. [snorts] Palms come together as we bend the knees and come all the way back down into the fold. Inhale halfway lift your version and exhale to soften and bow back in. [sighs] Take a full cycle of breath here. [snorts] Allowing the arms to do whatever feels good here. Maybe ragd doll arms or clasping opposite elbow with opposite hand or reaching back to cup the backs of the ankles here. Listen to your body. [sighs] And then slow and steady release the arms. Let's walk the feet wider than the hips and turn the toes out to spill off your mat. You might grab a block or two here as we are going to come into a yogic squat or a variation here. So nice and steady, draw the navl to the spine. We'll bend the knees and bring the hips down. This will look and feel different for everyone. So if it's not for you, we'll just meet you in a seated position. Palms will come together. Elbows will bend left to right and we'll find an opening in the heart space here. We can sit on a blanket or a block here. We can lift the heels up on a blanket. We'll take a couple breaths here. Drawing your awareness to the base of the spine. Gently drawing up through the pelvic floor here. Finding that pelvic floor lock. Mula bunda if you're familiar feeling the low abs draw in and up and then wherever you are let's release it. We'll all come together in a seat. Take a moment here in a seat just to windshield wiper your legs and then we'll come to center ourselves on the mat and lie down. ### [25:00](https://www.youtube.com/watch?v=g35aFP5Zeyc&t=1500s) Segment 6 (25:00 - 30:00) When you get to your back, bend your knees and allow your feet to [sighs] come to the earth. Keep your left foot grounded on the earth. And when you're ready, let's kick slowly the right foot all the way up to the sky. So, this knee can be bent. It does not have to be forced into a straight leg position. We're going to kick that foot up and point the right toes. and then flex. [sighs] Point and flex. Point. Whoa. And flex. And then rotating that ankle one way and then the other. Then [snorts] if it's available, we'll interlace the fingertips behind the back of the thigh. If not, we can always use a little strap or dish towel here. Breathing in deeply. Exhaling completely. letting the hips be heavy. [sighs and gasps] Stay where you're at. Or if it's available, maybe you climb the arms up towards the foot a little bit closer for one more breath. And then we'll release that and switch. Right foot grounds down. Left foot, nice and easy, slowly kicks up towards the sky. Point when you're ready and flex. Point and flex. Remember that knee can be bent. No problem. Rotating the ankle one way and then the other. Staying grounded through your right foot for stability here. And then if it's available, we'll interlace the fingertips behind that thigh. Start to pull that leg gently in towards your body. Every body will be different. Again, staying grounded in that right foot, staying anchored in your breath, relaxed in your shoulders, relaxed in the throat. [sighs and gasps] Maybe you walk the hands up for this last cycle of breath. Breathing in. Breathing out. And then we'll all release it. Bring the hands to the rib cage here. And let's slowly windshield wiper the knees a little side to side. Closing with a bridge pose. Set bandasana. Let's bring the heels back in line with the hips. Knees bent. Feet on the ground. Palms are going to come to the earth. Inhale. Let's peel the tailbone up. Slow and steady. Relax the shoulders. Slowly lifting the hip points as you work your way up the spine. When you get to the top, take a deep breath in and then use your exhale to slowly soften through the sternum and melt it down. Again, inhale, lifting slowly, one vertebrae at a time, staying grounded through all four corners of the feet, and softening on the exhale. Do one more just with the sound of your breath. You can close your eyes if it feels good. — [sighs] — And after that last one, we'll extend the legs out long. Bring your hands to a place that feels good. So that could be resting gently by your side or resting gently somewhere on your body. Let's take the deepest breath we've taken all session, all day in together. Here we go. Inhale. Lots of love in. Breathe in. Breathe in. And exhale. Slow and steady. Longest breath ever. Lots of love out. Releasing the weight of your body completely into the earth. Great work today, my darling friends. Thank you so much for joining me, for sharing your valuable time and energy with me and [sighs] all the other beings practicing with us. Take a moment to rest your body. Return to your heart space. Just surrendering everything. Letting go. ### [30:00](https://www.youtube.com/watch?v=g35aFP5Zeyc&t=1800s) Segment 7 (30:00 - 31:00) Wishing you a beautiful rest of the day or evening depending on where you are. As you're ready, you can bring some gentle easy movement back to the body. We'll bring the palms together and the thumbs to third eye to close this session by inhaling in and exhaling to whisper namaste. --- *Источник: https://ekstraktznaniy.ru/video/18740*