Reunite With Your Core Center | Yoga With Adriene


– Hey, everyone.
Welcome to Yoga With Adriene. I’m Adriene, and today
we have a practice that is designed to
reunite you with your core. And no, I’m not just
talking about the abs, but yes, the abs too. So hop into something comfy,
and let’s get started. (upbeat music) Alright, party people,
let’s hop right to it. We’re gonna begin today’s
practice on the ground. So come on down. Get your back on your mat. Take a deep
“I love you” breath in. I’m serious. Breathe like
you love yourself today. Life’s too short. You’re gonna walk the heels
up towards the sits bones, bring your palms to the earth, and when you’re ready, inhale,
lift the hips up high, shins go forward. You can snuggle the shoulder
blades together a bit here. We’re slowly lifting
the hips up towards the sky. We’re slowly grounding in
through the soles of the feet. We’re slowly
taking the deepest breath we’ve taken in all day, and then slowly exhaling
as you lower the hips down. Excellent. Walk
the feet together. Open the knees wide. Reach the fingertips forward,
inhale in. Exhale, you’re gonna
reach, reach, reach towards the
front edge of your mat. Keep your neck
nice and long here as you start to begin to
contract through the belly, the abdominal wall. Keep the neck nice and long. If you need extra support
for the head or neck here, no worries, just bring
the hands behind the head. Keep the elbows
nice and wide though. Holding here, breathing,
breathing, breathing. Gaze up. So not crunching
the chin to the chest, but keeping the
neck nice and long. We’re here for three, two.
You did awesome. On the one, slowly come back in. Great. Lift the shins parallel. You’re gonna really
scoop the tailbone up so that your navel
draws down to the earth. Great. Cross the arms over the chest. Inhale in. Exhale. You’re gonna lift, lift,
lift the heart up. Try to think about keeping
your gaze up towards the sky. You’re gonna hold here,
breathing deep, breathing, breathing, breathing. Scooping tailbone up,
hugging lower ribs down, starting to feel the muscles
of the abdominal wall turn on. Great. Then here we go.
Check it out. You’re gonna
take the fingertips, reach them all
the way behind you, then straighten the legs,
inhale in, and then exhale. Hug everything in to the chest. Ah. Find what feels good here. Rock gently side to side. You can take a Happy Baby. You can extend one
leg and then the other. Take a couple deep
“I love you” breaths of here. Mmm. Awesome, then
interlace the fingertips. Bring them behind the head,
elbows nice and wide. Send the legs all the way up. Inhale in, exhale. Just the left leg lowers down,
just the left leg. Try to keep the feet awake here. So you can point
the toes or flex, just not lots of energy. And then slowly
bring the left leg back up. Inhale in, exhale, right
leg hovers above the ground. Beautiful. Keep breathing and
keep switching back and forth, scissoring the
legs back and forth, moving with your breath. If you want a little more here, you can lift the head,
the shoulders, the elbows. Keep the elbows nice and wide. So you have two options here. Starting to warm up. Light a little fire. Reunite with your core. Awesome. Nice and slow and steady here, so you don’t have to work
super fast, breathing deep, finding that center point to
reconnect with your center, and keep the lower
back flush with the mat. Awesome work.
Even it out. And then slowly
release the hands. Keep the feet where they are. You’re gonna walk your hands,
or your thumbs rather, underneath your bum, or another option is to grab
the outer edges of the feet, of the mat, sorry. Flex your feet towards your
face, so toes towards your face. Inhale in, exhale, you’re gonna slowly
lower the feet and legs down just about halfway, halfway. Inhale in as you
pause at the halfway mark and then slowly lower
them all the way down. Whoo, and they kiss the earth. Take a deep
“I love you” breath in. Reach the
fingertips all the way up. Take a nice full-body stretch. Feel the muscles of the
abdominal wall get long here. Inhale in, and then exhale. You’re gonna hug everything in, we’re gonna begin to
rock all the way up to a seat. You can rock as many
times as you like here. Find what feels good. And then we’re gonna
come to sit up nice and tall. Find length in the spine. Feet are gonna
come to the ground. The knees are gonna be bent. And right away here, we’re thinking about lifting
up from the pelvic floor. So we’re not just like expecting everything to just
magically feel supported. You have to activate the parts
of the body that you need to to recruit for stability. So start to lift up from
the pelvic floor a bit here. Hug the low ribs in. Breath helps. Reunite with your breath here, breathing into all
four sides of the torso. And now, for the core. So you’re gonna take the left
arm in front, bend it here, right arm on top. Inhale in. Try to
keep the shoulders relaxed as you exhale. Great. Then
lean back just a bit. You’ll start to feel
the transverse abdominals turn on here. And then you
might just stay here, or you might lift the shins. Breathe deep. Stay here, or we’re
gonna add a twist. So you’re gonna take the
elbows, turn them to the left, touch the right toes down. Great. Reconnect back at center. Turning to the right now,
touching the left toes down. Beautiful. Back to center. Turning to the left,
right toes kiss down. Back to center. Turning to the right,
left toes kiss down. Now keep it going,
back and forth, finding that
center point each time. Now lighting up through the
obliques, through the low belly. Syncing up with a
breath pattern that serves you, maybe inhaling as you come to
center, exhaling to twist. Lift up through the chest,
through the sternum here. You’re doing great.
Let’s do one more on each side. Careful not to speed it up. Great. Then come back to center. You’re gonna cross the ankles. We’re gonna inhale,
lift the elbows up. Big stretch up
towards the sky. Inhale in, exhale,
twist to the left. Just wring it out here. Lift your chest. Grow tall. Breathe in, and breathe
out to come back to center. We’ll take it to the other side, breathing deep here,
finding length. Should feel really good. Yes. And then slowly
bring it back to center. Awesome. From here,
we’re gonna come through, slowly making
our way to all fours. Take a deep breath in. As you exhale, set
yourself up for greatness. So find a nice strong base. Spread the palms super wide, wrists underneath the shoulders, knees directly
underneath the hips. Benji, you’re doing great. Okay, here we go.
Finding a hollow position. So you’re gonna
slowly draw your navel up towards your spine. Start to round through the back. The placement of the
hands is so important here, my foundation, pressing,
pressing, pressing away from the yoga mat,
creating space. Great. Just take a
couple deep breaths here, finding that hollow front body, lifting the navel up, up,
up towards the sky, engaging the muscles
of the abdominal wall with each exhale. Excellent. You can stay working
here or curl the toes under. Inhale in, and on an exhale,
lift the knees. Find this static hold here. Now if the knees are lifted, hollow in the front body,
breathing deep. Soften through
the skin of the face. So no gripping, no clinching. Breathing, breathing, breathing to find that Sukha,
that ease here, as you hold for ten,
nine, you got this, eight, seven, six, you got it, five, four, three, two, on the one, lower the knees. Bring the big toes to touch,
knees as wide as the yoga mat. Send the hips back,
walk the fingertips forward, and melt your sweet heart down. Alright, this is precious time that you’ve
carved out for yourself, so close your
eyes and utilize it. Lean in. You can take the palms together, bring them up over
the back of the neck as you walk the elbows forward, and really take a big
breath in and out here. And find what feels good. So dropping into
the present moment. Acknowledging any
thoughts that come to mind but then returning to
the sensations in your body. Returning to the breath. And I feel like this is
a super important moment, particularly in this practice, because reuniting with your
core is not just about the abs. It’s about finding center, and it’s about taking
time to get to know yourself in whatever stage
of life you’re in. Knowing who you are,
knowing your core beliefs, having this sense of center. If you’re down with that,
take a deep breath in, and a long breath out. And then slowly
release the fingertips forward. We’ll slowly come back up. Hi, Benji. You woke up. Say hello to everyone. Okay. Walk those palms out now. Spread the
fingertips once again. Come into Plank. You got this. If the wrists are sensitive,
ooh, hair toss, shout out to Lizzo, then you can come onto the
elbows here for a Forearm Plank. So yogi’s choice. Lift your heart space up
between your shoulder blades. Spread them left to right so you feel this
kind of doming effect in the upper-back body. Reach, reach,
reach your heels back. Send the crown of your head
forward, breathing deep here, for ten, nine,
eight, seven, six, five, four, lift your heart
space a little higher, two, and on the one,
send the hips up high and back Downward Facing Dog.
Pedal it out. Find what feels good here. Remember your breath. Then anchor the left
heel down and inhale. Lift the right leg up high. On the exhale, you’re
gonna shift it forward. Upper body’s gonna be in Plank as you slowly hug your right
knee in towards your heart. Squeeze, squeeze, squeeze,
then inhale, kick it back out. Exhale, right knee
to left elbow. Cross it over, nice and slow. Squeeze, squeeze, squeeze. Careful not to rush. Great. Inhale, kick it out,
Three-Legged Dog. Exhale, right
knee to right elbow, nice and slow, slow and steady. You got this. Beautiful. Inhale, kick it out. One more time.
Back to center, exhale, take it all the way up and
in toward your heart space. Squeeze and lift,
squeeze and lift. Try to touch your right
heel to your right glute. Excellent. Then send it back,
Downward Facing Dog. We’re going right
into the other side. Anchor the right heel down. Inhale. Lift the
left leg up high. Claw through your fingertips to take pressure
out of the wrists. Exhale. Draw it in. Squeeze, knee to nose. Great. Inhale, kick it out. Exhale, cross it
over nice and slow. See how slow you can move here,
slow and steady. Beautiful.
Inhale, kick it out. Claw through the fingertips. Now left knee to left elbow. Take it nice and slow,
shoulders over the wrists. Excellent. Kick it out. Here we go, last one,
squeezing that left knee all the way up and in,
breathing deep. Try to touch your left
heel to your left glute, squeezing it up,
up, up, defying gravity. Excellent. Then
Downward Facing Dog. Take an inhale in here,
and as you exhale, go ahead and breathe
out through your mouth, pressing into the
index finger and thumb. Awesome. From here,
slowly lower the knees. Come to sit back on your heels. Nice and easy. Just take the fingertips forward and then drop them
down to the ground. Ahh. Zombie arms. (snaps) And then you can take some fists and take a
couple of wrist circles. Alright, last beat.
Let’s do it. Coming back to our Plank.
You got this. Do not stop this video. Do not press pause. Do not pass go. Do not collect $200. Here we go. We got this. So it’s not really even about the side planks we’re
about to do, wink, wink. It’s about following through. You carved out this
time for yourself. Let’s do it. And I’ll give you a
couple options to modify, so you can find what feels good.
Here we go. From the Plank,
we’re gonna slowly turn onto the outer
edge of the right foot. First, first, bus stop. Bring the top leg up and over so you create a strong
foundation, a little kickstand, so that you can
press away from the earth with your right hand and slowly take the
left fingertips to the sky. Option one. Option two: stack the feet. Option three: lift the top leg. Connect to your center. Hug the lower ribs in,
breathing deep. Find a variation
here that feels awesome. Maybe it’s a
tree side Plank today. Breathing, breathing, breathing. On your last
cycle of breath here, lift the hips little higher,
you got this. And then exhale the
come back to center. Take a break with the
knees down if you need to. Otherwise, going right in. This is the last bit.
Here we go. Stacking the feet,
creating a kickstand by bringing the
right foot to the ground. Everyone, lift
your hips up high. Spiral your heart
up towards the sky. You have everything
you need to play here. Breathing deep,
just find your version of the shape today, and
then remember your breath. Lift the hips up high. You got this. Have fun. Be kind to yourself. Take one more
breath to spiral your heart and lift your
hips up a little higher and then use the exhale to
come all the way back down. Alright, check it out. Inhale the shift forward,
exhale the lower halfway, halfway, halfway. Inhale the lift up. Exhale the lower halfway,
halfway, halfway. Inhale the lift up. Feel free to lower
the knees if you need to. Last one, exhale lower halfway. Keep those elbows hugging in. Draw your navel
up towards the spine. And then slowly
release everything down. Take a deep breath in,
a long breath out. Drag the fingertips off the mat. Lift up through
the center of the palm. Inhale. Cobra or a little modified
Cobra here as you inhale. Smile just a bit. And then exhale to
release everything. Press up to all fours. Walk the knees in
together really together. Child’s Pose, yay. Forehead comes to the earth. If Child’s Pose
is not right for you, just come into a nice,
comfortable seat and take three long, beautiful,
centering breaths. (breathing) After three breaths,
slowly begin to rise up. Bring the palms together. Let them gently come
together at your heart. So you can repeat this video
if you want a little more or maybe it is
inspiring for you to maybe try another video. I will link to some
videos that I suggest might go well with this reuniting with your core practice. And as always,
subscribe to the YouTube channel if you haven’t already. That’s the best
way to support YWA. I love you guys so much. Let us know how this
practice went for you in the comments
section down below, and I’ll see you soon. Namaste. (upbeat music)

100 Comments

  1. Hello from upstate New York where we are REUNITING with our center and our community! Where are you practicing today?

  2. Great core video. I have been doing a different your yoga videos for the past 12 months, but not every day. do your videos first thing in the morning before I do anything else. The best start in the morning. Currently living in Karratha, Western Australia as I travel full-time working & exploring this great country of Australia.

  3. Thank you Adrienne! ❤️ sending lots of love from Saipan, CNMI

  4. please make worldwide shipping available <33333

  5. Hello From down under! I seriously loved this practice.. jurist perfect for what I needed emotionally today and for my back actually… I'm feeling fine now. Namaste Adriene 💛🙏🏽 love and pats to Benji 🐶👋🏽

  6. Just back on the yoga mat 3 months after an arthroscopic knee surgery. I lost a lot of flexibility, mobility and strength, so it was super difficult for me, but it did feel amazing. And just when I was thinking that I can't do the child's pose (knee still does not bend properly), you were just reading my thoughts and said ' if this pose is not for you, just sit in a comfortable seat' 🙂 So thanks for reading my thoughts and giving me the support and motivation I need . 🙂

  7. Hello 🙂 This video is for those who think yoga is easy and just stretching 😛 (I chose the easiest suggestions and in the first minutes could not do the full repetitions). ps. that was hard pps. love the clothes in this one 🙂

  8. Thank you Adriene for helping me start and continue with my yoga practice. I have done it every day for 3 weeks and it's making me feel so calm, as well as feeling like I've done a work out. Thank you!

  9. That one burned!! My arms were on fire!! Transformation energy was on point for this one!

  10. I should say it was hard for me but I love the way you teach. I really thank you for videos I cant work with anyone else like I do with you.

  11. So I just started practicing again after a long summer, and I was laughing so much throughout this whole video ESPECIALLY when you said not to stop the video. I struggled, but it felt good.

  12. Just followed this video, then classroom meditation one, the wake up one and one from six years ago for hips and back and I honestly feel like I’ve just got out of an amazing warm salt bath. Thank you Adrienne, we love you

  13. Love your videos! Thanks!

  14. I am practicing in my bedroom while my little one naps. Reuniting with my core again after having a baby 8 months ago. I have been slowly coming back to yoga over the past months thanks to Adriene <3 <3

  15. Amazing!

  16. Love the tank! Just purchased one.

  17. Great pratice! Thank you for this moment! <3 <3 <3

  18. I didn't stop or pause the video but went straight to child's pose after realising that side plank wasn't possible today even at first base! I failed to do this practice earlier in the month – I do think the picture of Adriene doing a perfect side plank was a little discouragement for me!! I am picking up strength but battling with muscle tightness, but have definitely covered more of the calendar this month than the last two. Thank you Adriene xx Namaste 💟💟

  19. I was looking for a workout today and this was perfect. I have been practicing with your videos for 4 years now and I am so grateful for what you do. I usually start my day with one of your videos, they set my mind and breath just right for the whole day. And when I have a phase where I slack off working out a little, I do always come back to your videos first and that helps me get back on track. Thank you so much!!!

  20. As an aspiring yoga instructor in training, I often find myself fixated on unrealistic expectations of where I should be in my abilities instead of working on growing and appreciating what i'm capable of currently. Your videos sincerely help me relinquish those toxic standards while also helping me feel stronger and more confident in my practices. Thank you for sharing your energy and time with us through your channel. Yoga with Adriene is definitely my favorite part of my daily routine!

  21. That kicked my ass! The only time i broke form was from laughing so hard at a few of your hilarious comments through out the video! That was honestly, out of all my 10 years of doing yoga from instructors online, my favorite routine. Short, hit all the right spots, and brilliantly instructed. I forget to do so much technical stuff sometimes that your gentle reminders changed the whole feeling of the routine for me. From the bottom of my heart…. thank you so much!

  22. 🙌🙌🙌 exactly what I needed Today 💜

  23. awesome shakes throughout:))

  24. Thank you Adriene

  25. Thanks for getting me connected to my core this bright sunny English morning. It's a killer but you built in the child's pose at the perfect moment!! Namaste.

  26. I did it today, and I truly felt my body stretch and reunite with my core, good yoga! thanks

  27. Thank you so much for this video. Almost destroyed my neck with extreme belly exercises. Now I will just practice your videos and see what happens <3
    I have scoliosis and I need a strong core and back to be painfree.
    Thank you so much for the effort you put into your videos I really love them. Also your dog is so lovely.
    All the best from Vienna

  28. I just finished exercising with this video and I 'd like to say thank you for everything. I'm really grateful that I found your channel. You teach me how to be kind to myself and to the world around me. It doesn't matter if I'm having a sad or happy day, practicing yoga with you always makes me feel better <3 hugs and a lot of love from brazil

  29. Amazing! Love it and will keep in my favorite yoga list!

  30. Asheville, North Carolina. Namaste. 🙏🏾

  31. this practice told me that I need to spend a little more time for myself – though my core aches now.

  32. Thank you for your infectious energy and wonderful teaching, I loved this video, I knew that I would 🙂

  33. Vancouver, Canada. 💕
    Thank you for all your amazing encouragement to become the best version of yourself!
    Namaste 🙏

  34. I’m currently working on perfecting my Benji posture .

  35. I like your pants!

  36. This was a great practice! Also perfect after a workout if you're looking for a more active stretch!

  37. "Be kind to yourself." you always know what to say Adriene! Sending you love, always

  38. You always have my back! I love you, you're here every time I need you, always with the right video!!!

  39. Namaste 🙏

  40. Do you use a microphone for your videos?

  41. Day 222💚 I’m so sore today so this practice was a bit hard but had the motivation to do it and enjoy it 🙂 🙏🏾

  42. I put this video on 0.75 speed because i like to take my time, usually i find myself trying to catch up so i figured it was a good idea and it would make me have better form.

    Little did i know the abdominal trial ahead of me would be so challenging. 😅

  43. Man, I was 100% going to turn off the video the moment you told us not to. Thanks for helping me push though it.

  44. Thank you for the reminder that we’re all worthy of self love.

  45. Quite a work out for me😳I didn’t do all of it well but I did some of it pretty good👏Thanks Adriene 😍Benji was so cute in this video👋🐕

  46. 😱 Just did reunite with your body, then this one! Intense but I now feel bloody incredible! 😊 Thanks Adriene, love your workouts, and of course Benji! 😉🐕

  47. Awesome pants!

  48. Yes! Thank you! The kickstand on side plank was a revelation. Thank you. I am in need of centering on multiple levels. I’m glad I can start on the mat. YWA community, what other steps do you take to reunite with your center?

  49. Wow this one really beat my bootay. Thank you for everything that you do!

  50. My new favorite! ✨👏🏼💕

  51. Whoo, I worked up quite a sweat with this and I feel amazing! Thank you for encouraging all of us in this practice and cheering us on❤

  52. Whoa! I didn't[t realize how out of practice I am. But hey, this'll help. Thanks Adriene!

  53. Yoga felt pretty good tonight just by the way I was calm smooth but sweating You got a ❤️ from Sal tonight my buddy Ben ❤️ just give me a comment down below and tell me how you felt.Love always amen

  54. This is NOT a bedtime yoga. I died three times. Steady yoga breath? Nope! I sounded like I was sprinting up a hill being chased by a rabid hedgehog. (Heavy panting, confusion, thinking "what the frak is this?!?", mild fear of embarrassing death…) I love you Adriene, but you need to warn a friend!

  55. Very nice and soon I am back again of course, promise to myself… Goodmorning from dk and Have a lovely midweek day … Namaste A 🙂

  56. Where can I get those pants though?!

  57. 19 mins felt like an hour with that burn 🔥🔥🔥🔥🔥🔥🔥🔥

    Wow! Never felt fire like that in such a short space of time.

  58. Feels good!

  59. I'd show this video to the ones who claim that you can't work hard and improve your fitness in a loving way, with a relaxed attitude💪🏻💕

  60. Coming back after a baby – thank you for helping me literally find my core!!

  61. Practicing in cold Moscow 🙂 hot 19 minutes!)

  62. Simple yet 🔥. Thank you.

  63. Arms are really testing me!

  64. Adriene! Where are those awesome yoga pants from? With love from San Diego xo

  65. Hey AdrieneI want to thank you for your amazing videos. I have scoliosis and several years ago i injured my C3 and C4. For years i have been tighter than an oak door in 120 degree weather. I couldnt even reach my knees with my hands witout feeling like a rubberband about to snap. After one week of strictly following your videos I can put my palms flat on the ground. It feels like a miracle.

  66. Adriene your videos are amazing. I need this video more than I realized. Your intelligence with the mind body spirit connection is magic. Thank you, namaste! 🙏

  67. I have to thank you and apologise at the same time for swearing at you the whole video! 😂 This felt great but it was tough for me! Thanks for all the videos.

  68. First time following through with a core yoga sequence! Thank you 🙂

  69. I love this video. I have done Dedicate and the whole Yoga Camp twice. Now I am ready for a little more challenge and would like to know if I should look for individual classes or if you have another series. Thanks for being so generous with your talents and helping a whole community of people around the world to feel better. I will be 60 soon and am feeling awesome!

  70. It’s incredible how effortless she makes this seem.

  71. Delicioooous!

  72. Hello. I would like to know what I should do so that my wrists don’t hurt? I try putting more pressure on the palms but it doesn’t work.
    Love your videos. 😊

  73. These 3 "Reunite" practices were a godsend ! Thanks Adriene Xx

  74. thank you!

  75. This was a good one, Adriene. I modified the side planks by doing them on my elbows to give my wrists a rest while still working my core.

  76. 2 min after "Benji you are doing great" I am still laughing, can't focus on my breathing😂😉. I thoroughly enjoyed this practice. Thank you so much🤗👍.

  77. You never fail to make me feel good about myself, Adriene / I was telling my friend how I have gone off track on my fitness regime and have started to put on a lot of weight and I was feeling extremely negative about my body. Obviously my body hasn't changed in one practice but it has definitely helped me alter my attitude towards my body image and hopefully it continues to improve along with getting healthy and fit. Much love and gratitude!

  78. Great videos thanks Adriene! kissess from Poland

  79. Hi! Do you have any tips for the wrists in these side planks? I'm hurting a bit too much I think.

  80. Just practiced in my south austin apartment. I must say, I've been practicing with you since the new year and this has been my favorite video. Thank you. 🙂

  81. was about to exit right before Adriene said do not stop the video ! so I finished :))))

  82. Thank you for today's practice!

  83. lovely, now I will sleep well!

  84. WOW I couldn't do it, but I Kept going I thoroughly enjoyed myself, thanks very much Adriene NZ

  85. This is my first experience with yoga and you made it easy and pleasant! Thanks for making these videos! 🙂 PS: You effectively stopped me from pausing the video; I was getting tired lol.

  86. Great workout! Thank you Adriene for your persistence.

  87. Loved this practice!

  88. Helped me feel like I did some good exercise today, thank you

  89. Yo Adriene, we did it!💪

  90. this might of been the hardest yoga session i’ve ever done! but i did it!

  91. "do not stop this video!!" Thanks it worked 😄

  92. I just absolutely love you and Benji!! Thank you bringing Yoga to my home, sharing your in depth knowledge, empowering me, and helping me developing my mind, body, and soul <3 You are amazing and have a great way to make the practice fun 🙂

  93. i love this video.you said that you would recommend others like this. Thank you!

  94. I notice sometimes you say to breathe out with your mouth, does that imply I should be breathing out through my nose normally?

  95. Just so happy after this practice 💖 love you adriene 🙌🏼

  96. Ive never successfully done a side plank until today! I modified it and my wrists still hurt but I did it 🙂

  97. Phew! First time doing yoga in three and a half weeks.. definitely took this one gently. It feels good to have done it again though.

  98. Benjie you’re doing great 😂😂😂😂😂😂
    Benjie knows so well he is a star of this show 💥 forgive me for calling the practise show xx 😘

  99. ❤️

  100. Short and sweet! I was burning up after this practice, my arms were shaking…hmmm…what did you use to say, "good, pranayama working."

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