# Return - 1 - Sense ## Метаданные - **Канал:** Yoga With Adriene - **YouTube:** https://www.youtube.com/watch?v=0V_zxvWCBlY - **Дата:** 03.01.2026 - **Длительность:** 31:38 - **Просмотры:** 762,388 - **Источник:** https://ekstraktznaniy.ru/video/18747 ## Описание Our first practice in the series invites you to return to a felt sense. Through yoga asana and steady breath, we reconnect with how the body actually feels from the inside out. This kind of sensing helps settle the nervous system, supports clearer thinking, and brings the body and brain back into conversation. A mindful reset and a soft beginning to the Return series and to the fresh new year. 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/ ## Транскрипт ### Segment 1 (00:00 - 05:00) [] Oh, hello there and welcome to Yoga withAdrien. I'm Adrien. This is Benji. And today we have your first video, your first practice in the return series. This session is all about dropping into our senses and really having that felt sense of the experience. So, let's begin in a nice comfortable seat of your choice. You can be on the floor [snorts] in a cross-legged seat or you can even begin the first part of this session in a chair. If you're seated on the ground, I highly recommend maybe sitting up on a little blanket or block, something to help lift the hips a bit. And let's drop in together by sitting up nice and tall wherever you are. Just taking a moment to move at your own pace and make a couple choices that allow you to just like Benji here to get settled in. Thank you so much for joining me and people around the world for this practice and for sharing this time and space. May it fill your cup. If it feels all right, I invite you to close the eyes here or gently soften your gaze down gently past your nose. We'll begin by just tuning into whatever sensations are showing up in this moment. So no need to do anything or begin any technique. Just allowing yourself to notice and observe. You might notice the temperature. sensation of your body against the earth or your chair. You may observe some sounds. You might notice some smell. Subtle scent in the air and then best you can. We'll keep it nice and easy here in this moment. Just best you can see if you can lengthen up through your spine just a little more. And best you can see if you can relax your shoulders. Notice how it feels to slow down. And I just want to acknowledge that sometimes it doesn't feel good. It can be very challenging to slow down, to become more still. But I support you and I'm right here with you in this moment that offers us a chance to drop in and return to the present moment. Return to this awareness of what's going on. Now, I'll invite you to gently begin to notice your breath, but let's see if we can keep this felt sense of just what what's going on in this moment. You might begin to notice some physical sensations, tension in the body, any tightness or openness. There's no right or wrong here as you sense what's going on. ### Segment 2 (05:00 - 10:00) [5:00] And you may notice as you bring your awareness to your breath in it inevitably begins to shift, begins to change. So, let's lean in that to let's lean in towards that, excuse me, together by gently elongating the inhalation and extending the exhalation. [sighs] So begin to breathe a little deeper in through the nose and out through the nose or mouth, whatever serves you in this moment. Again, deep breath in. Long breath out. One more time. Relax the shoulders. Bat the eyelashes. Open your eyes. And we'll begin to move the arms. These kind of sunshine arms here with the breath. So with a big full inhalation, arms rise up. Breathe in. Slow exhale. Arms press down. [sighs and gasps] Keep it going. Big inhale. Lift the arms up. And slow exhale. Arms come down. Now keep it going. in a nice slow rhythm. And you can soften your gaze once you feel comfortable here or even close the eyes. Synchronizing the movement and the breath, the breath and the movement. As you're ready, begin to sense the energy of the body. thinking of this upward current of energy through the front body and this downward back body. Begin to sense what's happening at your core center. Can you support this upright spine by drawing the navl in just a bit? One more time. Inhale. Reach up. Use your exhale to float the fingertips down. Allow the fingertips to rest gently at your sides as you begin to draw the shoulder blades in towards each other. And then just imagine them melting down the back body. As you do this, think of this. This is very subtle, but think of this lift up through your hip points. Kind of engaging the core again to support the upright spine. Beautiful. Then let's draw a line with the nose over towards the right shoulder. Pause here. Breathe in. [snorts] Stay here as you breathe out. [sighs] Come back to center. Take it to the other side. Breathe in. Stay here as you breathe out. Again, over to the right. Breathing in deep. filling all four sides of the torso with air as you inhale and keeping the shoulders relaxed as you exhale. And over to the other side again. Nice full breath. Breathing into all four sides of the torso. Stay for the exhale. Come back to center. Allow the chin to come down again. Let's bring the shoulder blades together here. Imagine them then melting down towards the hips. Breathe in. Let it go. And then carve a line with your nose forward, up and back. Just maybe to where like the wall and the ceiling meet. So you don't need to pinch the back of the neck here. Just a little opening through the throat as you breathe in. Beautiful. Breathe out. All right. Let's move forward gently to all fours in the transitions. Move like you love yourself, whatever that means to you. Be conscious and have a sense of the way that you're moving in and out of things. If you'd like to pad the knees here with a blanket, you of course take the time to do that. Spread through the fingertips. And as you're ready, we'll meet here in tabletop position. On the inhale, drop the belly. Tailbone reaches up. We open up through the heart space and gaze forward. Careful not to crunch the back of the neck. On the exhale, start at the tailbone. Slowly travel up the spine, rounding the spine, and coming into this cat shape ### Segment 3 (10:00 - 15:00) [10:00] releasing the crown of the head, all on the exhale. And now moving with the rhythm of your breath. Slowly, steadily, smoothly. Inhale. Cow pose. Exhale. Cow pose. Keep it going. — [sighs] — Good. Two more rounds. Slow these last two rounds down. Do your best. Slow it down. And softly bend the elbows. [sighs] Good. Then we'll meet back in tabletop position. Walk the knees wide as your mat. Toes come inward to touch. Walk the hands out and send the hips back for a little stretch here. Extended child's pose. Surrender your heart to the earth. Reach the fingertips forward. Feel this opening through the shoulders as you breathe. Now soften your gaze or close your eyes. And let's take a second to really sense what's going on in the body in this moment. and then return to the sensation of your breath. Stay with this sensation of your breath as you walk the hands over towards the right side of the mat, maybe off the mat. And then slowly melting the heart here, feeling this nice expansion in the left side body. Left hip crease pulls back just a bit. soften the skin of the face and keep breathing. Gorgeous. Walk it through center. Nice and slow. Again, move like you love yourself. Stay present in the transitions. We'll take it to the other side. Using an inhale to lean into the expansion in the right side body. Use an exhale to pull gently the right hip crease back. Then follow your breath. Walk it back to center. Take a moment here to just relax the heart. Maybe forehead kisses the earth. Once again, just coming into that felt sense. What is going on today? And we'll come back up to all fours. Walk the knees underneath the hips. Curl the toes under. Set up your hands here. Ground through the fingertips. Ground through the knuckles. Soft bend in the elbows. And then slow and steady, we'll bend the knees. Lift one knee at a time. And send the hips up high and back. Think of your tailbone as a peeling up towards the sky rather than pushing or hefting. And then take whatever you need here. Sense what it is your body is whispering. And let's find a little improvisational movement here in downward-f facing dog to start. So you might pedal through the feet. You might notice your breath change. [snorts] You might need to reinforce stability in the hands and the shoulders. Then we'll come into stillness. And I'll invite you to take a deep breath in here. And then on your exhale, bend your knees, look forward, and slowly walk to the top of your mat. Nice and slow. [sighs] Feet hipwidth apart, toes pointing forward. We'll meet together in forward fold. Relax the weight of your head down. Careful not to lock through the knees. And now we'll bring our awareness to the sensations of the soles of the feet on the earth. Keep breathing here as you travel up from the feet through the shins to the knees, the hamstrings, the hips. Just noticing the sensation in the back body as you breathe in and out. Noticing the sensation in the arms, the hands, the shoulders ### Segment 4 (15:00 - 20:00) [15:00] the neck. [clears throat] And then let's just shake the head gently. Yes. Here and no. And then we'll slowly make our way to mountain pose by grounding through the feet, bending the knees, and drawing the hands to the waistline. Move with your breath. Ground through your feet as the heart lifts. We'll come up to standing. Mountain pose. Hands on the hips. Close your eyes or soften your gaze. Bring your attention inward here. Noticing how you feel. Finding a gentle lift in the heart. Lovely. Now stay grounded through your feet. Just have this felt sense of your feet connecting with the earth. all four corners. And as you're ready, we'll release the fingertips. And we're going to move with the breath. Sunshine arms again. Inhale, reaching arms all the way up. And exhale, floating the fingertips all the way down. Inhale, reach it up. Exhale, float it down. [sighs] And one more time. Let's see if we can really slow it down. Inhale. and exhale. Beautiful. Palms come together at the heart space. Moving into an ui breath here. So take one hand in front of your mouth and just take a deep breath in. And as you exhale, exhale out through the mouth with a h sound. Give it a try. [sighs] You feel that warmth in the palm of your hand. So if you're already familiar with uja breath then you're good here but sometimes it's nice to even to take it back. So one more time, inhale in, exhale, [sighs] feel the warmth on your hand as if you're fogging up a window. Then bring the palms back to anjeli mudra. We'll seal the lips and create this soft restriction in the back of the throat, creating an ui breath as we inhale in through the nose and exhale out through the nose. Just give it a try. Inhale. [sighs and gasps] Exhale. Keeping that soft restriction. You'll sense this soft almost hissing sound as you breathe in the back of the throat. And I have a pranayyama video just on this breath if you want to try it [sighs] another time. — [sighs and gasps] — Now we're going to keep this uja breath but add the arms back. So here we go. Inhaling, reaching the arms out and up as you breathe in. Anchoring in the sound of your bre your breath as you breathe out. [sighs] Breathe in. Breathe out. [sighs] The next time your arms are lifted, keep the arms reaching up high towards the sky. And let's gently step the right foot back. You can take a second to get situated here. We're preparing for verbosa one. So the feet are on two railroad tracks. The front knee is bent. The back knee is straight. We find this upward current of energy through the front body and this grounding through the back body. If the shoulders feel tight here, open the arms a little bit wider as if you were holding a big beach ball. Then sense a grounding through all four corners of the front foot and back foot. Bring some energy awareness to the inner thighs and draw your navl gently in and up. Inhale in here. Warrior one. With the front knee bent, reach up high. Exhale. Fingertips and arms come down as we straighten through the front leg. That's it. Inhale. Reach it up. Fingertips kiss overhead. Maybe exhale. Slow and steady. Arms come down as we straighten through the front leg. Now find that u breath if it's available here. And focus on the sensation. Focus on synchronizing the breath with the movement [sighs] and the movement with the breath. ### Segment 5 (20:00 - 25:00) [20:00] [sighs] Take two more. Slow it down. See what happens if you slow it down. Then bring the palms together. Lift up on the back heel. And we'll step the back foot up to mountain pose. Beautiful. Second side. Inhale. Reach the arms down to come up. Big breath in. Arms are up. Exhale. Step the left foot back. Take a second to get situated here for your verbasana one. Front knee is bent, back knee is straight, toes are slightly turned out on the back foot. When you feel like you have this connection, this embodiment and this shape, we'll start to bring a little venyasa to it. So inhale, we reach up high. Exhale, the arms come down and we straighten through the front leg. As you're ready, bring that ocean sound, that u into your flow. [sighs] Notice what's going on in your core center. the shoulders, the face. — [sighs] — Can you ground into the feet in a way to energize the legs? [sighs] Energy in the fingertips. [sighs] Do two more. Find your focus. Move slowly with your breath. [sighs] And then we'll release that. Lift the back heel when you're ready. And step it up to the front. Beautiful. Inhale. Reach the arms up. Big stretch. Exhale. Rain it down. Come into a forward fold. On your next inhale, slide the palms to the tops of the shins or the thighs. Find extension through the crown of the head. Halfway lift. And then follow the exhale all the way back down. Beautiful. Bend the knees. Plant the palms. Step your feet back to a plank or a half plank. Press away from your yoga mat. And find length through the crown of the head. Draw the navl in and up. And just stay focused on the sensations here. Stay with your breath. [sighs and gasps] Soft bend in the elbows. You got this. You're not here for long. Breathing in deeply. Reaching the heels back as you exhale. And then slowly lowering all the way to the belly. Nice work. Drag the hands in line with the rib cage. Squeeze the elbows in like little grasshopper legs. Press into the pubic bone and the tops of the feet. Allow your forehead to rest gently on your yoga mat. Inhale in. Breathe into the belly. Exhale. Draw the navl up just a bit. Press into your foundation and lift the nose just so it's hovering above the mat. So you're not even going into a big old cobra here, but just lifting the nose. So it's hovering a couple inches over the mat. The crown of the head is reaching forward. [snorts] Now see what happens if you press into your pubic bone and gently tug your arms back in space. The hands are not going to move, but you're dragging the hands back. Crown of the head reaches forward. Good. Inhale in here. Maybe your cobra rises just another an inch and then exhale release it and let it go. Beautiful. From here, we're going to shimmy onto our back. So, you can just turn to one side here and flip onto your back. Get centered on your mat. And we'll bend the knees. Bring the feet to the earth. I'm going to take my bun out. Okay. — [sighs] — Take your bun out. All right, knees are bent. Feet are on the mat. Let's bring the palms to rest gently at our sides here. To begin, we're just going to rock the pelvis a couple times. ### Segment 6 (25:00 - 30:00) [25:00] So, lifting the tailbone up and then lengthening it down. [snorts] [sighs] Return to your breath. Maybe close your eyes and return to that felt sense of what's going on in the body with the breath. [sighs] And the next time your tailbone lifts, we'll ground through the feet and slowly begin to lift the hip points, lift the mid back. And then lifting the chest towards the chin and gently lifting the chin towards the sky. Now here, without moving the feet, see if you can draw your heels back towards your glutes, back towards your hips. Maybe the hip points lift a little higher. Inhale in here. Exhale to melt everything down. Softening through the sternum, upper back, mid back, lower back. Beautiful. Inhale. And again. Let's take it up one more time. This time option to either reach the arms up towards the sky or interlace the fingertips behind the back. So there's a choice. You can make the choice that best suits your body and what it is you're sensing in your body today. [snorts] Drag the heels back. Feel the glutes strong. Feel those glutes turn on. And then on an exhale, we'll release everything slowly, mindfully back to the earth. Beautiful. Extend the legs long just for one second. Bring your hands to your belly. Inhale. Breathe into your hands. Big balloon breath. [sighs] And exhale to let it go. Good. Draw one knee into the chest. Squeeze. And then other So now you're hugging both legs in towards the body. Can find [snorts] some soft, easy movement here if it feels good. Then bring the hands to the kneecaps. We'll just extend the knees out long. Straighten the arms. Inhale. Exhale. Bend the elbows. Draw the knees in. [sighs] Inhale. Extend them long. Feet are soft. Exhale. Squeeze them in. Inhale. Extend. Exhale. Beautiful. [sighs and gasps] Then we'll release the feet to the earth. And just take a couple moments here to windshields wiper the legs left to right. Then extend the legs out long. Once again, bring your left hand to your heart space and your right hand to your low belly. Allow the weight of your body to relax completely and fully into the earth. You can close your eyes here if that feels good, if that feels right. And bring your awareness to your breath as you allow it to just soften. Let your breath be easy and smooth. Invite any tension or any areas where you might be holding or gripping. Invite them to soften here. and allowing yourself to return back to a space in a place that feels, calm, steady, compassionate, and present. ### Segment 7 (30:00 - 31:00) [30:00] Take one more cycle of breath here. One more quiet moment with yourself. And we'll begin to bring some energy back to the toes, the fingertips. Maybe rotating the ankles and the wrists. [sighs and gasps] Start to open your eyes and just gently look around your space. Maybe moving the head a little left to right. Taking in your surroundings, noticing the quality of air in the room, how it feels on your skin. All right, let's bring the palms together, thumbs to the third eye. Walk the feet in towards each other. We'll close this practice with a collective breath. So inhaling in deeply together and exhaling completely. Thank you so much everyone. I'll see you next week. Namaste.