Finding Your Center | Yoga With Adriene

– What’s up everyone?
Welcome to Yoga With Adriene, I am Adriene and today we have
an at-home yoga practice that’s gonna guide
you back to center. So I’m always saying and
reminding myself that a little goes a long way, so
take some time for yourself, hop into something
comfy and let’s get started. (gentle music) Okay everyone,
welcome, welcome. Let’s start in Sukhasana. Come on down to
a nice little seat. Cross at the shins or the
ankles and sit up nice and tall. We’re jumping right in today. I value your
time and your energy. Thank you for sharing it with
me and with all the other people practicing around the world. I think it’s a nice
thing to think about, to connect to as we begin a
practice that’s really about connecting to
our inner reserves. To our truest self. And may this practice also serve
as a reminder that amidst chaos you do have some amazing tools to re-center and
re-focus on what serves. So we’ll begin with breath,
of course. Let’s bring the
hands to the belly today. Close your eyes and start
to breathe into your hands, breathe into your belly. And just be really sweet and
loving with yourself today, best you can. Think of today’s little diddy as a dance or a spiraling back in to your core self, the core of your being. Your true self. Just taking a quiet moment
here to close your eyes and arrive on the mat. Hard part is over, you’re here. I admire you for being here. We’re gonna really
make the most of today. Moving quickly so it’s important
to take this time here to just settle in, relax your shoulders
and fire up your breath. Let your next inhale be the deepest breath you’ve taken
all day. Here we go. And let your
exhale be a sigh out, almost a sigh of relief
for this time for yourself, for this exploration
and this experience. Awesome. Bring the palms together, bring the thumbs right
up to the third eye. Elbows go wide here, inhale in. Exhale, draw the
navel in sharply. Inhale in. Exhale, navel draws in sharply. Just connecting, lighting
a little fire in the belly. Inhale, expand. Exhale, draw it in. Inhale, expand. Exhale, draw it in. One more time, big inhale. Feel the belly open, blossom. And exhale, retract. Awesome, hold on
to that retraction, that contraction
of navel to spine and then continue to breath. See if you can hold on to it. And if not, you’re like,
“Whoa, Nelly,” it’s okay. Just bringing some
awareness to this area. Fabulous, then keep breathing,
keep tapping into that inner smile best you can. We’re gonna
come on to our backs. Yay! So you’re gonna
come on to your back, you’re gonna bring
your arms into a Texas T. Sort of (laughs). And we’re gonna
scoop the tailbone up, bring the knees
up towards the chest. Tuck you chin, let your
neck be long and supported. And then we’re gonna
tick-tock so we’re gonna inhale, scoop the tailbone up,
find that contraction, engage your core. And then you’re gonna slowly rock your knees
towards your left. And then come
back through center. Try to keep the
shoulders on the ground, rock your knees
over to the right. Then keep it going. See if you can
inhale as you twist, and exhale as you bring it back. Contracting back to center. Inhale to twist. Exhale, contract back. Keep it going. Keep your gaze up. Breath is what’s
leading the way here. Beautiful. One more time on each side,
you got it. And then back to center. Send the toes
up towards the sky. Flex the feet towards the face. Knees can be bent here, we’re
not really warmed up in the backs of the legs so don’t feel
like you have to power through to a straight leg.
You can keep ’em nice and bent. Great, so the legs are kind of
in this dead bug shape here. You’re gonna bring
the fingertips up to join. Then scoop the tailbone up,
reach towards the toes. Inhale in, exhale sharp,
short contraction in as you reach up
towards the toes. Inhale to lower, exhale to lift. Inhale to lower, exhale lift. Now find your pulses,
keep it going with your breath. You should feel
your center engage, you core turn on.
Here we go. Moving at a
rhythm that feels good. You can also speed it up. Keep the gaze up. Keep the neck long. You should feel no
tension in the neck here. Reach your fingertips
up towards the sky now. You got it. Keep pulsing for
five, four, three, two. Check it out, on the one, you’re gonna cross
right ankle over the left. Grab the big toes or the outer
edges of the feet and from your center we’re gonna
move front to back. What’s up Benji? Rocking front to back, finding
that nice long massage up and down the back body and
then when you’re ready, come all the way up. You’re gonna rock
right up into your nice, comfortable seat. Inhale, reach for the sky. Exhale, open twist to the left. Inhale, up towards the sky,
back to center. Exhale, open twist to the right. Now try to initiate the
movement from your center. Inhale. Exhale, navel draws in. Inhale, reach up. Exhale to the right. Do one more time on each side. And then inhale,
come back to center. Palms come together, up
and overhead and exhale slowly down to your heart space. Now from here, just
take a moment to pause, close your eyes and
observe your breath. Center or re-center by listening
to the sound of your breath. This tool is
always available to you. Super simple, not always
easy but always available. Accessible. Awesome, then
slowly flutter not futter, got relaxed,
flutter the eyes open and we’re gonna
slowly come forward. Back up the truck
if you need to and shift to Downward Facing Dog. Take your time getting there. Okay, move like
you love yourself. When you get there pedal it out. Find what feels good. Create a nice solid foundation. And then when you’re ready, we’re gonna anchor
through the left heel. Draw the navel in and up,
Uddiyana Bandha, inhale, slowly
lift the right thigh, extend through the right leg. Right toes turn down. Baby pulses. Right heel up towards the sky. The whole time we’re
connected to center connection. Breathing deep, baby pulses,
right heel up, up, up. See if you can
move from your center. Good, then slowly lift the right
heel up as far as you can go. Bend your right knee and
you’re gonna stack the hips. Try to keep your
shoulders in line with each other here in space. Try to touch your right heel to
your right glute, you got it. Big breath in. Then exhale, come through that Three-Legged Dog
and then shift forward. Squeeze knee to nose,
round through the spine. Inhale, kick it up. Exhale, knee to nose twice more. Inhale, kick it up.
Claw through the fingertips. Exhale, knee to nose last time. Great, this time
step it all the way up. Lower the back knee. Press into the top of the back
foot and then when you’re ready scoop the fingertips
up, forward and back. Now here we have an opportunity
to just let everything splay open or connect upper abdominals
and lower belly together by drawing them in
towards your center. Give it a try. Big breath in. Long breath out. Great, inhale in.
Bring the palms together. And then exhale, all the way
back down through the midline. Plant the palms,
step it back, Plank Pose. Deep breath in. Deep breath out,
Downward Facing Dog. Nice work. Alright, really
activate the breath here. You don’t have much time on
your mat today so use it wisely. Flow with the breath. Inhale, lift the
left leg up high. Baby pulses. Stay connected to your core. Left toes are turned
down towards the earth. Hips nice and level. Obviously, activating
the glutes here creating a 100% full body
experience here. Baby pulses, use your breath. Welcoming heat
quite quickly to the body. Nice and then
bend your left knee, here we go. Open it up. Stack the hips. Try to keep the
shoulders in line. Press through
the fingertips firmly to take pressure out of the wrist. Upper arm bones
rotating out and away. You got it, one more breath. Then exhale, come through that
Three-Legged Dog and then all the way through,
squeeze it up and in. One of three. Round through the spine, inhale. Anchor through the right heel. Kick the left leg out and up. Exhale, shifting forward. Inhale, send it up. And last time, try to touch your
left heel to your left glute here as you squeeze and lift. Great, and then step it up. Gently lower the
right knee to the earth. And from the midline sweeping,
pressing into the top of the back foot and then
sweeping fingertips forward, up and back. So again, I love this Crescent
Lunge because you can either let everything splay
open or you can really go, “Okay, am I letting
this start from here?” Creating connection
to the midline and then growing it from there. Inhale in, exhale,
relax your shoulders. Inhale in again. And then exhale, palms come
together and down through the midline to
release hands to earth. Great, step it back
to your Plank Posture, deep breath in. Look forward, shift forward on
your toes as you breathe out bend the elbows,
lower all the way to the belly. Press into the tops of the feet. Inhale, Cobra. Exhale to release. Inhale, press up to Plank. Exhale, find your foundation. Inhale, lift the
right leg up in Plank. You got it. Exhale, shifting
forward just with the knee. Squeeze it in. Send it back out. Inhale, lift the
left leg up in Plank. You got it. Exhale, shifting forward,
just with the knee. Mindful Mountain Climber. One more time on each side.
Inhale, lift the right leg up. Exhale, shift forward
with the knee. Shoulders stay over the wrist
and then other side last time, here we go, lift it up. Exhale, shift forward. Beautiful, Plank Pose,
deep breath in. Exhale, sigh it up,
Downward Facing Dog. Three breaths here. Soften your gaze
or close your eyes. Awesome, then from here you’re
gonna slowly lower knees to the ground, shift
your toes to one side, and slowly send
the legs out long. Point the toes, inhale, reach
the arms up towards the sky, palms together. We’ll interlace the fingertips,
steeple grip. Inhale in, exhale,
navel draws in and up. Then slowly hands come in
line with the heart center. We start with the tailbone and
from your center slowly begin to roll it down.
Nice and slow. As slow as you can go.
Soft in the face. Point through the toes. And then when
the shoulders land, let the hands part and you’re
just gonna create more space between the ankles. Allow you palms to
rest gently on the earth. You can decide what feels best, palms face up
or palms face down. And take a deep breath in.
Awesome work! Exhale, soften
and relax everything. Now take a moment to welcome a calm energy to the body. A stillness. An opportunity to release. To soften and to let go. We’re gonna be here
for five breath cycles, five long breath cycles
so just let everything go. Give yourself permission
here for a moment to do absolutely nothing. Now as you’re ready, gently begin to deepen
the breath once again. Feel the coolness of the inhale as you breathe
in through the nose. And the warmth as you breathe
out through the nose or mouth. Slowly begin to bring
some energy back to the body by wiggling the
fingers and the toes. Then nice and slow from your
center peel the right knee up. And then peel the left knee up. And you’re gonna come gently,
from your center, activate all this
movement from your midline, you’re gonna come
into a fetal posture. So come into
fetal position here. Let everything rest. You can use your bottom
arm as a pillow if you need. And you’re just gonna
take a moment here to relax. Continue to gently
deepen your breath. Come in back into your own. And after one more loving breath
in and out you’ll use your palms to slowly press
up back to a seat. When you get there
you can close your eyes. Sit up nice and tall and draw
your hands together at your heart in prayer. Finding yourself
in your center amongst the chaos is
just a part of life. So thank you again for
sharing your time and energy. A little goes a long way. Share this video, this practice
with anyone you think might like it, benefit from it. Please subscribe to the
channel if you haven’t already. It’s the best way to support
this free yoga for everyone. And we’ll finish by
recognizing the light and the truth in
ourselves and in one another. Bring the thumbs
up to the third eye. Take a deep breath in. And exhale, deep bow today. Namaste. (gentle music)


  1. This week’s free video coincides with both the weekend retreat and the at home retreat offering us all a practice to spiral back in to what feels strong and true – all in under 20 mins.


    Let me know how you are feeling in the comment section!


  2. πŸ™πŸ»πŸ’™πŸ’šπŸ’›πŸ’œβ€οΈ

  3. Can someone help me find the downloadable calendar for August? Thank you so much, beautiful community

  4. Thank you so much for all you do Ariene, honestly.

  5. Thank you so much for this practice ❀❀❀ perfect for me today

  6. Such a great way to start my day. THANK YOU!

  7. I've been doing yoga at with my work mates every Mon/Fri before work for the past couple of months and have been inspired to try this challenge. I love your videos and live how I feel after doing yoga. Only thing is, I made the mistake of doing this at 10pm… Now I feel ready for my dayπŸ˜‚πŸ€ͺπŸ™ˆ

  8. ready for day one tomorrow! gonna do the whole calendar this month xD =) , Aug 2019, who's doing it with me!

  9. August, here we come!

  10. starting August with this beautiful practice. thank you Adriene.

  11. August here we come! A bit sore from all the power yoga sessions through the month of July and hoping for some restorative practices.

  12. Hi Adriene. Thank you for inviting me to the mat every single day of the year. I’m usually good at following your monthly playlist for the first couple weeks or so and then for whatever reason my practice comes to a stop. Just finished the August 1 practice and feel so proud of myself. Iβ€˜m already looking forward to tomorrow’s practice. Thank you for giving me a second chance over and over again. Lots of love ❀️

  13. This short full body workout is perfect for the start of our new calendar REUNITE. It made me feel positive and very centred. This was so good for strengthening my arms and shoulders. I wish I could lose the tension in my neck with those pulses. I felt my head needed a one handed support to help he comfort ! I think my core is good but my neck lets me down, hope this makes sense . Perhaps the neck hammock would be a good idea ? And why after all this time do I still find it hard to rest in downward dog ? Enough moaning, all’s good 😊 see you tomorrow for some brain power ! πŸ§˜πŸΌβ€β™€οΈπŸ§˜πŸ»β€β™€οΈπŸ™πŸ’ž

  14. Back with you for the full August calendar, although still challenged with my energy levels. Thank you Adriene xx Namaste πŸ’ŸπŸ’Ÿ

  15. Managed to stay with you every day in June, but July was a crazy, busy month and I lost track. It's time for me to come back, re-centre and commit to feeling great in August!

  16. Feels good after Power July! I liked to reunite with myself first -)

  17. Loved it <3 Thank you πŸ™‚

  18. <3

  19. Thank you Adriene! Your videos always bring me back to a better relationship and understanding with my body β€οΈπŸ™πŸ§˜β€β™€οΈ

  20. Thank you Reunite Aug 2019

  21. Hello, Adriene! I completed the entire Dedicate series with you in January, practicing with the monthly playlists on and off since then, and I've just decided to commit to doing yoga for the entire month of August. I have dermatillomania, a subset of obsessive compulsive disorder where I pick my skin uncontrollably, and I find that yoga, particularly your yoga practices, make me look at myself and my disorder in such a more compassionate light. Thank you for providing an avenue for growth, self-reflection, and discovery, and I will forever be grateful for you! x

  22. #ywareunite Great way to start August as July was a challenging month.

  23. After a slight foot injury, I’m back to yoga! This felt Good! Have a great August 1st!

  24. Day 1 August. Great.

  25. Loved this practice nice and short and sweet for today's reunite calendar πŸ™πŸΌ

  26. Going to do this right now as I've got rid of the hubby for the afternoon so got some peace and quiet! πŸ˜‚. Sending love to you and Benji! πŸ™πŸΌπŸ˜˜πŸΎ

  27. one year late to this… but I just finished your 30 day challenge from 5 years ago yesterday for the month of July! cant wait to finish this one and then go to the dedicate one… might even be doing 2 at the same time πŸ˜‰ love these so much!!!

  28. Feels like a good way to kick off AugustπŸ˜ƒ

  29. Wonderful way to kick off August ❀️

  30. So excited for August and Reunite yoga calendar! Happy to be part of this community πŸ™‚

  31. β€οΈπŸ™β€οΈ

  32. Trying the monthly calendar for the first time with Adrienne. The fetal pose was the best πŸ™‚

  33. Against all the odds, I have been able to finish this practice! Hurray!

  34. 1st day of August! Thank you Adriene. πŸ™πŸΌ Namaste.

  35. Day 60! Yay! Here again after missing 2 days. Was suuuuuper upset that I fell asleep in the last couple of days before I could do my practise but I'm doing this thing where I'm trying to chill on wanting to have the perfect streak (because i tend to focus wayyy too much on perfection in any task and forget everything else) and just ticking boxes everyday and focusing more on quality of my practise on the mat and just showing up even after missed days or sometime just a bad mood. It's ooookaay. ❀

  36. What a great practice to kick start August. I hope I will have more energy than I did in July. Namaste from Turkey πŸ’•

  37. Find your center inside and out 😌 A brand new month for opportunities and happiness to come your way πŸ˜‰βœ¨ Thank you so much Adriene and namaste πŸ™πŸ»πŸ’—

  38. woo πŸ™‚ day 1 down for August πŸ˜€ wanna see if I can keep this up all month πŸ™‚ thank you so much for all of these awesome videos

  39. Reunite day 1 feeling centred & grateful for this practice πŸ§˜πŸΎβ€β™€οΈπŸ™πŸΎ

  40. Hello August 😎 hello mat

  41. It's August

  42. I'm determined to do this whole month challenge with you all! Day 1 complete!

    If you're a #fitgirl follow me on IG! @fitgirl_carmensandiego0

  43. This was everything I’ve been needing. Been struggling with severe depressive episodes so this wonderful start to the August 2019 calendar was just what my soul, body, heart, and mind needed. Thank you for all you do. Namaste.

  44. REUNITE day 1

    Welcome August!
    I love this practice it’s nice and simple, good for when you’re feeling lost and want to CENTER yourself.



  45. This was beautiful! Been doing yoga since June (nearly) every day–– sadly the hot weather in France made us skip maybe one day. I thank you infinitely, Adriene, you beautiful person, and my daughter and inspiration, Isabelle, who started me watching you, and practicing. August 1 and we did it!!! You are the best yoga teacher I have ever had, and I taught myself from Hittleman, when my daughter was 1 or so. Then we went to the yoga studios at Sunset Center in Carmel, California–– where my ( other) first favorite yoga teacher was. Then I quit for maybe 10 years. I am up and going again–– and inspired now! Brava!

  46. Wonderful start to a new month, I'm very content and happy after last month, we killed it guys and even if we struggled that what made it all the more worth it, here's to a fresh start and new opportunities for self love and care, thank u Adriene for taking the time to create each playlist, picking th videos and making them, this practice with th YWA channel has help me change my life in so many ways so thank youπŸ€—β€, much love to u and benji and everyone who help make these videos possible , you guys are Awesome, love you all πŸ’ž, did i mention todays practice was great, it was Namaste Everyone πŸ’•πŸ’žπŸ’“πŸ’—πŸ’–β€πŸΆπŸ™

  47. This Flow was a β€œsweaty” one but I am full of joy after completing it! Working through the Reunite calendar for August 2019 πŸ’š

  48. First day back to a regular practice in some time and I can’t wait to start this reunite journey.πŸ’“

  49. So coming back again in August I am SO amazed at how my body has grown stronger and more connected with my breath! Everything flowed easily and with intent. So proud to celebrate my body today with this practice!

  50. Found my center 😜

  51. Adriene, gracias por ser y por la gran misiΓ³n que realizas con tanto amor para una comunidad vulnerable. Gracias, gracias, gracias <3

  52. Thank you so much for this! I've been going through a tough time, beating myself up for being really inactive and not taking care of myself and at the same time, struggling a lot with my body image. Today was the first day I did yoga since 3 months ago and for the first time in ages, I feel comfortable in my skin. Thank you!

  53. I just finished the Empower calendar and was musing how I'm going to keep all the wonderful core strength I have developed in the last month and then, bam! more core for August. Perfect, as always!

  54. i havent done yoga for months but im getting back into it by doing this august calendar πŸ™‚

  55. This was a great start to reunite! It is my goal to complete a whole calendar by doing yoga daily! It will be a challenge but, I can do it! Namaste!

  56. Today is the start of my third year following you, and I’ve just discovered the monthly playlists. July was an awesome practise, roll on August. Adriene, you rock

  57. Half-workout, half-meditation. Interesting practice. Thanks Adriene.

  58. I really love your job. You're an amazing human being. Thank you from the bottom of my heart.

  59. Felt wounderful!Thank you muchacha!Enjoy fellow yogies!

  60. Namaste <3

  61. So good to come back to this work out for today, perfect length and just what I needed to move a bit and get those juices flowing! Peace and light to you dear friend!

  62. I will do the whole calendar this month! August is my favourite month and i have my birthday on 30th of August. So it would be a perfect ending and i've been experiencing losing my self-respect. Last year on this month i saw YWA for the first time and i did 40 days of yoga non-stop with you. GRATITUDE. You've taught me everything that i've learnt. I am so happy and i really need some motivation to find peace in my life with some yoga…. LOVE YOU ALL

  63. Awesome, thank you. <3

  64. This particular practice could not have come at a better time after this difficult weekend. xoxo~namaste

  65. Dear Adriene! Thank you for all the content you are creating, it is a gift for all of us:) I have one question, and I would highly appreciate your advice – how do you record sound? It is very high quality, what equipment do you use? I’m asking because my yoga teacher is very talented & we would like to make some videos of her classes for Russian speaking audience. Thanks in advance!

  66. thank you for such a nice morning routine <3

  67. That was effective thank you

  68. I just finished Dedicate and am now here to join the August calendar. This practice was especially joyful; just what I needed today.
    Thank you for making such great yoga available for free. πŸ–€πŸ–€πŸ–€

  69. This is great! After POWER July! I am a week behind! but trying to catch up πŸ™‚ Regarts from MΓ©xico!!

  70. The fire I felt during the first move of hands touching and lifting near the toes was INSANE. Such a small motion can trigger such a burn. Wow! ❀️❀️❀️❀️❀️

    I love how gentle yet intense Yoga is.

  71. "A little goes a long way" – thank you

  72. that was hehe

  73. Hi from Vietnam. Thanks for sharing those amazing work. I have been following you for about 6 months, and I feel grateful about that. Namaste. By the way, Im also a Yoga trainer in HMC Vietnam at my own Club, so that it is even more thankful for being connected and learn from you.

  74. A little goes along the way… Found the magic of yoga after couple of months. Feels like a breeze in the body. Thanks Adriene, Namaste.

  75. πŸ’–

  76. Day one of reunite!! Cant waitπŸ₯°

  77. Your under 20 minutes video are IDEAL for me! They give me just enough time in the morning before I have to get the kids to school and get myself ready for work. Thank you!!

  78. I am so, so grateful for your videos, all of them have helped me heal and relax. Keep going πŸ’•β˜€οΈ

  79. Thank you Adriene πŸ§˜πŸΌβ€β™€οΈ

  80. I do have some chaos around me in my life and todays practice was starting to clear a way. It was right at the end of this when i was reminded I have an inner resource and strength that i can draw on today and everyday. Thank You for sharing your time πŸ™‚

  81. much appreciated. This was very well needed.

  82. Does anyone know what kind of plant that is on the left? Looks like some kind of ficus, maybe? I’ve never seen one that looks quite like that, though.

  83. the worst class ever

  84. THANK YOU! I just took a new job teaching middle school math after being out of a traditional classroom for about 10 years (I've been teaching just not in that type of setting). I'm starting week 3 but second week with kids. The digital chaos (didn't get adequate training on all these separate types of systems I'm expected to use right away) alone has left me in tears several times and so overwhelmed that my anxiety has flared and I've even had some tightness in my chest. Today I was determined to make this time and do some yoga with you, Adriene. Out of all the yoga stuff out there, there is something about YOU that is calming and wonderful to "be around". I knew I had to have a "visit" with you. Just what I needed. Thank you from the bottom of my stressed out little heart!

  85. Thank you Adriene for making my days easier. Every morning with you I am filling up with energy and strenght. You are amazing, keep on doing good work πŸ’ͺ

  86. Love it! One of the bests!

  87. Adriene I am a huge fan of your video's. I am working 8 months a year on a ship at sea. I wish I could take your videos with me since we have no Internet on board. Is there anyway I can buy them so I can watch them offline too?

  88. Thank you. Looking forward every day after work to exercising with your video clips

  89. Joyful…..eeeeded this! especially in the hiiiiiips. namaste sweet friend!

  90. Thank you Adriene. πŸ™πŸΌ

  91. I am tattoo artist from india i am really impressed from yoga vdio so started doing

  92. A, you never disappoint. This is exactly what I needed to get re-centered. thank you!

  93. Day 212πŸ™ŒπŸ½

  94. It was so hard i cant even raise my thigh towards my chin im so overweight cant touch it im not so flexible

  95. Haven't said THANK YOU in awhile! I echo what everyone here says every day…We appreciate so much what you give us, Adriene and crew…a chance to choose to take care of ourselves inside and out. I'm 67 years old and deal with idiopathic neuropathy and osteoporosis, but FWFG and YWA has inspired me to take better care of myself. I don't enjoy swimming or running or even walking, so finding this practice has been a true Godsend. I actually look forward to it because of Adriene's sweet nature, reasonable pace and her encouragement to learn to love myself. Making progess!!!

  96. I am so grateful for you, Adriene <3

  97. πŸ₯°πŸ₯°πŸ₯°πŸ₯° you’re so lovely. Thank you! I feel so much better since I found your channelπŸ’›

  98. Adriene, your classes never disappoint. Even if I am having a really crappy day, I can always come to my mat with some kind of gratitude and always gain some warmth, strength, and a sense of peace. <3

  99. one of my favorite yoga with Adriene videos. Thank you Adriene for making me feel good and look good every single day!
    I have been doing yoga with you since june 2018 and I showed up on the mat almost everyday, if I miss a day, I literally feel awful (it feels like an addiction).
    I am grateful because you made me addicted to this kind of yoga.

  100. Thank you!

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