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- Hey, everyone.
Welcome to Yoga With Adriene.

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I'm Adriene, and today 
we have a practice

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that is designed to 
reunite you with your core.

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And no, I'm not just 
talking about the abs,

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but yes, the abs too.

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So hop into something comfy,
and let's get started.

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(upbeat music)

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Alright, party people,
let's hop right to it.

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We're gonna begin today's 
practice on the ground.

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So come on down.

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Get your back on your mat.

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Take a deep 
"I love you" breath in.

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I'm serious. Breathe like 
you love yourself today.

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Life's too short.

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You're gonna walk the heels
up towards the sits bones,

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bring your palms to the earth,

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and when you're ready, inhale,
lift the hips up high,

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shins go forward.

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You can snuggle the shoulder
blades together a bit here.

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We're slowly lifting 
the hips up towards the sky.

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We're slowly grounding in
through the soles of the feet.

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We're slowly 
taking the deepest breath

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we've taken in all day,

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and then slowly exhaling 
as you lower the hips down.

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Excellent. Walk 
the feet together.

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Open the knees wide.

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Reach the fingertips forward,
inhale in.

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Exhale, you're gonna 
reach, reach, reach

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towards the 
front edge of your mat.

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Keep your neck 
nice and long here

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as you start to begin to 
contract through the belly,

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the abdominal wall.

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Keep the neck nice and long.

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If you need extra support 
for the head or neck here,

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no worries, just bring 
the hands behind the head.

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Keep the elbows 
nice and wide though.

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Holding here, breathing,
breathing, breathing.

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Gaze up.

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So not crunching 
the chin to the chest,

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but keeping the 
neck nice and long.

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We're here for three, two.
You did awesome.

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On the one, slowly come back in.

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Great. Lift the shins parallel.

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You're gonna really 
scoop the tailbone up

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so that your navel 
draws down to the earth.

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Great.

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Cross the arms over the chest.

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Inhale in. Exhale.

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You're gonna lift, lift,
lift the heart up.

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Try to think about keeping
your gaze up towards the sky.

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You're gonna hold here,
breathing deep,

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breathing, breathing, breathing.

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Scooping tailbone up, 
hugging lower ribs down,

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starting to feel the muscles
of the abdominal wall turn on.

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Great. Then here we go.
Check it out.

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You're gonna 
take the fingertips,

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reach them all 
the way behind you,

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then straighten the legs, 
inhale in, and then exhale.

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Hug everything in to the chest.

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Ah. Find what feels good here.

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Rock gently side to side.

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You can take a Happy Baby.

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You can extend one 
leg and then the other.

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Take a couple deep
"I love you" breaths of here.

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Mmm.

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Awesome, then 
interlace the fingertips.

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Bring them behind the head,
elbows nice and wide.

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Send the legs all the way up.

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Inhale in, exhale.

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Just the left leg lowers down,
just the left leg.

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Try to keep the feet awake here.

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So you can point 
the toes or flex,

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just not lots of energy.

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And then slowly 
bring the left leg back up.

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Inhale in, exhale, right 
leg hovers above the ground.

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Beautiful. Keep breathing and
keep switching back and forth,

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scissoring the 
legs back and forth,

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moving with your breath.

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If you want a little more here,

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you can lift the head, 
the shoulders, the elbows.

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Keep the elbows nice and wide.

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So you have two options here.

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Starting to warm up.

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Light a little fire.

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Reunite with your core.

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Awesome.

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Nice and slow and steady here,

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so you don't have to work 
super fast, breathing deep,

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finding that center point to
reconnect with your center,

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and keep the lower 
back flush with the mat.

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Awesome work.
Even it out.

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And then slowly 
release the hands.

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Keep the feet where they are.

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You're gonna walk your hands,
or your thumbs rather,

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underneath your bum,

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or another option is to grab
the outer edges of the feet,

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of the mat, sorry.

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Flex your feet towards your
face, so toes towards your face.

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Inhale in, exhale,

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you're gonna slowly 
lower the feet and legs down

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just about halfway, halfway.

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Inhale in as you 
pause at the halfway mark

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and then slowly lower 
them all the way down.

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Whoo, and they kiss the earth.

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Take a deep 
"I love you" breath in.

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Reach the 
fingertips all the way up.

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Take a nice full-body stretch.

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Feel the muscles of the 
abdominal wall get long here.

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Inhale in, and then exhale.

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You're gonna hug everything in,

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we're gonna begin to 
rock all the way up to a seat.

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You can rock as many 
times as you like here.

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Find what feels good.

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And then we're gonna 
come to sit up nice and tall.

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Find length in the spine.

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Feet are gonna 
come to the ground.

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The knees are gonna be bent.

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And right away here,

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we're thinking about lifting
up from the pelvic floor.

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So we're not just like expecting

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everything to just 
magically feel supported.

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You have to activate the parts
of the body that you need to

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to recruit for stability.

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So start to lift up from 
the pelvic floor a bit here.

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Hug the low ribs in.

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Breath helps.

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Reunite with your breath here,

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breathing into all 
four sides of the torso.

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And now, for the core.

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So you're gonna take the left
arm in front, bend it here,

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right arm on top.

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Inhale in. Try to 
keep the shoulders relaxed

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as you exhale.

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Great. Then 
lean back just a bit.

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You'll start to feel 
the transverse abdominals

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turn on here.

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And then you 
might just stay here,

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or you might lift the shins.

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Breathe deep.

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Stay here, or we're 
gonna add a twist.

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So you're gonna take the
elbows, turn them to the left,

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touch the right toes down.

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Great.

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Reconnect back at center.

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Turning to the right now,
touching the left toes down.

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Beautiful. Back to center.

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Turning to the left, 
right toes kiss down.

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Back to center.

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Turning to the right,
left toes kiss down.

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Now keep it going,
back and forth,

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finding that 
center point each time.

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Now lighting up through the
obliques, through the low belly.

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Syncing up with a 
breath pattern that serves you,

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maybe inhaling as you come to
center, exhaling to twist.

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Lift up through the chest, 
through the sternum here.

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You're doing great.
Let's do one more on each side.

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Careful not to speed it up.

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Great. Then come back to center.

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You're gonna cross the ankles.

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We're gonna inhale,
lift the elbows up.

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Big stretch up 
towards the sky.

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Inhale in, exhale,
twist to the left.

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Just wring it out here.

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Lift your chest. Grow tall.

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Breathe in, and breathe 
out to come back to center.

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We'll take it to the other side,

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breathing deep here,
finding length.

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Should feel really good.

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Yes.

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And then slowly 
bring it back to center.

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Awesome. From here, 
we're gonna come through,

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slowly making 
our way to all fours.

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Take a deep breath in.

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As you exhale, set 
yourself up for greatness.

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So find a nice strong base.

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Spread the palms super wide,

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wrists underneath the shoulders,

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knees directly 
underneath the hips.

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Benji, you're doing great.

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Okay, here we go.
Finding a hollow position.

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So you're gonna 
slowly draw your navel

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up towards your spine.

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Start to round through the back.

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The placement of the 
hands is so important here,

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my foundation, pressing,
pressing, pressing

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away from the yoga mat,
creating space.

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Great. Just take a 
couple deep breaths here,

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finding that hollow front body,

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lifting the navel up, up,
up towards the sky,

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engaging the muscles 
of the abdominal wall

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with each exhale.

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Excellent.

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You can stay working 
here or curl the toes under.

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Inhale in, and on an exhale,
lift the knees.

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Find this static hold here.

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Now if the knees are lifted,

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hollow in the front body,
breathing deep.

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Soften through 
the skin of the face.

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So no gripping, no clinching.

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Breathing, breathing, breathing

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to find that Sukha,
that ease here,

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as you hold for ten, 
nine, you got this,

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eight, seven, six, you got it,

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five, four, three, two,

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on the one, lower the knees.

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Bring the big toes to touch,
knees as wide as the yoga mat.

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Send the hips back, 
walk the fingertips forward,

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and melt your sweet heart down.

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Alright, this is precious time

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that you've 
carved out for yourself,

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so close your 
eyes and utilize it.

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Lean in.

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You can take the palms together,

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bring them up over 
the back of the neck

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as you walk the elbows forward,

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and really take a big 
breath in and out here.

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And find what feels good.

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So dropping into 
the present moment.

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Acknowledging any 
thoughts that come to mind

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but then returning to 
the sensations in your body.

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Returning to the breath.

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And I feel like this is 
a super important moment,

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particularly in this practice,

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because reuniting with your
core is not just about the abs.

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It's about finding center,

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and it's about taking 
time to get to know yourself

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in whatever stage 
of life you're in.

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Knowing who you are, 
knowing your core beliefs,

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having this sense of center.

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If you're down with that,
take a deep breath in,

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and a long breath out.

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And then slowly 
release the fingertips forward.

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We'll slowly come back up.

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Hi, Benji.

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You woke up.

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Say hello to everyone.

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Okay.

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Walk those palms out now.

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Spread the 
fingertips once again.

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Come into Plank.

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You got this.

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If the wrists are sensitive,
ooh, hair toss,

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shout out to Lizzo,

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then you can come onto the
elbows here for a Forearm Plank.

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So yogi's choice.

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Lift your heart space up
between your shoulder blades.

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Spread them left to right

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so you feel this 
kind of doming effect

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in the upper-back body.

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Reach, reach, 
reach your heels back.

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Send the crown of your head
forward, breathing deep here,

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for ten, nine, 
eight, seven, six,

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five, four, lift your heart 
space a little higher, two,

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00:11:50,310 --> 00:11:52,278
and on the one, 
send the hips up high

255
00:11:52,278 --> 00:11:54,996
and back Downward Facing Dog.
Pedal it out.

256
00:11:54,996 --> 00:11:56,783
Find what feels good here.

257
00:11:56,783 --> 00:11:58,037
Remember your breath.

258
00:12:03,990 --> 00:12:05,858
Then anchor the left 
heel down and inhale.

259
00:12:05,858 --> 00:12:08,027
Lift the right leg up high.

260
00:12:08,027 --> 00:12:09,963
On the exhale, you're 
gonna shift it forward.

261
00:12:09,963 --> 00:12:11,331
Upper body's gonna be in Plank

262
00:12:11,331 --> 00:12:14,634
as you slowly hug your right
knee in towards your heart.

263
00:12:14,634 --> 00:12:17,503
Squeeze, squeeze, squeeze,
then inhale, kick it back out.

264
00:12:18,404 --> 00:12:21,007
Exhale, right knee 
to left elbow.

265
00:12:21,007 --> 00:12:22,875
Cross it over, nice and slow.

266
00:12:22,875 --> 00:12:24,077
Squeeze, squeeze, squeeze.

267
00:12:24,077 --> 00:12:25,745
Careful not to rush.

268
00:12:25,745 --> 00:12:28,448
Great. Inhale, kick it out,
Three-Legged Dog.

269
00:12:28,448 --> 00:12:31,150
Exhale, right 
knee to right elbow,

270
00:12:31,150 --> 00:12:33,086
nice and slow, slow and steady.

271
00:12:33,086 --> 00:12:34,554
You got this.

272
00:12:34,554 --> 00:12:36,689
Beautiful. Inhale, kick it out.

273
00:12:36,689 --> 00:12:38,758
One more time. 
Back to center, exhale,

274
00:12:38,758 --> 00:12:40,927
take it all the way up and
in toward your heart space.

275
00:12:40,927 --> 00:12:42,528
Squeeze and lift,
squeeze and lift.

276
00:12:42,528 --> 00:12:45,298
Try to touch your right 
heel to your right glute.

277
00:12:45,298 --> 00:12:48,134
Excellent. Then send it back,
Downward Facing Dog.

278
00:12:48,134 --> 00:12:49,502
We're going right 
into the other side.

279
00:12:49,502 --> 00:12:50,570
Anchor the right heel down.

280
00:12:50,570 --> 00:12:51,871
Inhale. Lift the 
left leg up high.

281
00:12:51,871 --> 00:12:53,006
Claw through your fingertips

282
00:12:53,006 --> 00:12:54,607
to take pressure 
out of the wrists.

283
00:12:54,607 --> 00:12:56,142
Exhale. Draw it in.

284
00:12:56,142 --> 00:12:58,144
Squeeze, knee to nose.

285
00:12:59,679 --> 00:13:01,147
Great. Inhale, kick it out.

286
00:13:02,215 --> 00:13:04,117
Exhale, cross it 
over nice and slow.

287
00:13:04,117 --> 00:13:06,986
See how slow you can move here,
slow and steady.

288
00:13:08,655 --> 00:13:10,526
Beautiful.
Inhale, kick it out.

289
00:13:10,526 --> 00:13:12,291
Claw through the fingertips.

290
00:13:12,291 --> 00:13:14,193
Now left knee to left elbow.

291
00:13:14,193 --> 00:13:18,210
Take it nice and slow, 
shoulders over the wrists.

292
00:13:19,666 --> 00:13:21,467
Excellent. Kick it out.

293
00:13:21,467 --> 00:13:24,303
Here we go, last one, 
squeezing that left knee

294
00:13:24,303 --> 00:13:26,906
all the way up and in,
breathing deep.

295
00:13:26,906 --> 00:13:29,409
Try to touch your left 
heel to your left glute,

296
00:13:29,409 --> 00:13:32,645
squeezing it up, 
up, up, defying gravity.

297
00:13:32,645 --> 00:13:34,947
Excellent. Then 
Downward Facing Dog.

298
00:13:34,947 --> 00:13:38,284
Take an inhale in here,
and as you exhale,

299
00:13:38,284 --> 00:13:39,686
go ahead and breathe 
out through your mouth,

300
00:13:39,686 --> 00:13:42,088
pressing into the 
index finger and thumb.

301
00:13:43,423 --> 00:13:46,592
Awesome. From here, 
slowly lower the knees.

302
00:13:46,592 --> 00:13:48,594
Come to sit back on your heels.

303
00:13:50,763 --> 00:13:51,731
Nice and easy.

304
00:13:51,731 --> 00:13:53,466
Just take the fingertips forward

305
00:13:53,466 --> 00:13:55,501
and then drop them 
down to the ground.

306
00:13:55,501 --> 00:13:56,582
Ahh.

307
00:13:59,939 --> 00:14:01,559
Zombie arms.

308
00:14:05,611 --> 00:14:07,847
(snaps)

309
00:14:07,847 --> 00:14:09,449
And then you can take some fists

310
00:14:09,449 --> 00:14:12,185
and take a 
couple of wrist circles.

311
00:14:15,855 --> 00:14:18,213
Alright, last beat.
Let's do it.

312
00:14:18,213 --> 00:14:19,864
Coming back to our Plank.
You got this.

313
00:14:19,864 --> 00:14:21,494
Do not stop this video.

314
00:14:21,494 --> 00:14:22,862
Do not press pause.

315
00:14:22,862 --> 00:14:24,263
Do not pass go.

316
00:14:24,263 --> 00:14:26,332
Do not collect $200.

317
00:14:26,332 --> 00:14:27,734
Here we go. We got this.

318
00:14:29,402 --> 00:14:31,204
So it's not really even about

319
00:14:31,204 --> 00:14:33,606
the side planks we're 
about to do, wink, wink.

320
00:14:33,606 --> 00:14:36,075
It's about following through.

321
00:14:36,075 --> 00:14:37,949
You carved out this 
time for yourself. Let's do it.

322
00:14:37,949 --> 00:14:39,946
And I'll give you a 
couple options to modify,

323
00:14:39,946 --> 00:14:42,301
so you can find what feels good.
Here we go.

324
00:14:42,301 --> 00:14:44,584
From the Plank, 
we're gonna slowly

325
00:14:45,918 --> 00:14:48,994
turn onto the outer 
edge of the right foot.

326
00:14:49,822 --> 00:14:53,893
First, first, bus stop.

327
00:14:53,893 --> 00:14:55,495
Bring the top leg up and over

328
00:14:55,495 --> 00:14:58,131
so you create a strong
foundation, a little kickstand,

329
00:14:58,131 --> 00:15:00,032
so that you can 
press away from the earth

330
00:15:00,032 --> 00:15:00,967
with your right hand

331
00:15:00,967 --> 00:15:04,570
and slowly take the 
left fingertips to the sky.

332
00:15:04,570 --> 00:15:06,038
Option one.

333
00:15:06,038 --> 00:15:07,673
Option two: stack the feet.

334
00:15:08,908 --> 00:15:10,710
Option three: lift the top leg.

335
00:15:12,812 --> 00:15:13,880
Connect to your center.

336
00:15:13,880 --> 00:15:16,516
Hug the lower ribs in,
breathing deep.

337
00:15:16,516 --> 00:15:18,684
Find a variation 
here that feels awesome.

338
00:15:18,684 --> 00:15:22,688
Maybe it's a 
tree side Plank today.

339
00:15:26,192 --> 00:15:27,994
Breathing, breathing, breathing.

340
00:15:29,162 --> 00:15:30,730
On your last 
cycle of breath here,

341
00:15:30,730 --> 00:15:33,866
lift the hips little higher,
you got this.

342
00:15:33,866 --> 00:15:36,302
And then exhale the 
come back to center.

343
00:15:36,302 --> 00:15:38,171
Take a break with the 
knees down if you need to.

344
00:15:38,171 --> 00:15:39,472
Otherwise, going right in.

345
00:15:39,472 --> 00:15:41,713
This is the last bit.
Here we go.

346
00:15:41,713 --> 00:15:44,210
Stacking the feet, 
creating a kickstand

347
00:15:44,210 --> 00:15:46,078
by bringing the 
right foot to the ground.

348
00:15:46,078 --> 00:15:47,613
Everyone, lift 
your hips up high.

349
00:15:47,613 --> 00:15:50,650
Spiral your heart 
up towards the sky.

350
00:15:50,650 --> 00:15:52,885
You have everything 
you need to play here.

351
00:15:53,920 --> 00:15:56,856
Breathing deep, 
just find your version

352
00:15:56,856 --> 00:16:00,293
of the shape today, and 
then remember your breath.

353
00:16:01,727 --> 00:16:03,863
Lift the hips up high.

354
00:16:03,863 --> 00:16:05,131
You got this.

355
00:16:05,131 --> 00:16:06,399
Have fun.

356
00:16:06,399 --> 00:16:08,067
Be kind to yourself.

357
00:16:08,067 --> 00:16:10,169
Take one more 
breath to spiral your heart

358
00:16:10,169 --> 00:16:12,205
and lift your 
hips up a little higher

359
00:16:12,205 --> 00:16:15,308
and then use the exhale to
come all the way back down.

360
00:16:15,308 --> 00:16:16,309
Alright, check it out.

361
00:16:16,309 --> 00:16:18,845
Inhale the shift forward,
exhale the lower halfway,

362
00:16:18,845 --> 00:16:20,046
halfway, halfway.

363
00:16:20,046 --> 00:16:21,447
Inhale the lift up.

364
00:16:21,447 --> 00:16:23,950
Exhale the lower halfway,
halfway, halfway.

365
00:16:23,950 --> 00:16:24,784
Inhale the lift up.

366
00:16:24,784 --> 00:16:26,652
Feel free to lower 
the knees if you need to.

367
00:16:26,652 --> 00:16:28,321
Last one, exhale lower halfway.

368
00:16:28,321 --> 00:16:29,555
Keep those elbows hugging in.

369
00:16:29,555 --> 00:16:31,757
Draw your navel 
up towards the spine.

370
00:16:31,757 --> 00:16:34,227
And then slowly 
release everything down.

371
00:16:35,127 --> 00:16:38,764
Take a deep breath in,
a long breath out.

372
00:16:38,764 --> 00:16:40,666
Drag the fingertips off the mat.

373
00:16:41,667 --> 00:16:43,736
Lift up through 
the center of the palm.

374
00:16:43,736 --> 00:16:44,704
Inhale.

375
00:16:44,704 --> 00:16:47,740
Cobra or a little modified 
Cobra here as you inhale.

376
00:16:47,740 --> 00:16:49,027
Smile just a bit.

377
00:16:51,010 --> 00:16:53,579
And then exhale to 
release everything.

378
00:16:53,579 --> 00:16:54,947
Press up to all fours.

379
00:16:54,947 --> 00:16:57,516
Walk the knees in 
together really together.

380
00:16:57,516 --> 00:17:00,386
Child's Pose, yay.

381
00:17:00,386 --> 00:17:01,787
Forehead comes to the earth.

382
00:17:02,822 --> 00:17:04,957
If Child's Pose 
is not right for you,

383
00:17:04,957 --> 00:17:06,559
just come into a nice,
comfortable seat

384
00:17:06,559 --> 00:17:08,179
and take three

385
00:17:09,749 --> 00:17:13,424
long, beautiful,
centering breaths.

386
00:17:15,067 --> 00:17:17,403
(breathing)

387
00:17:32,225 --> 00:17:36,640
After three breaths, 
slowly begin to rise up.

388
00:17:39,592 --> 00:17:41,294
Bring the palms together.

389
00:17:43,195 --> 00:17:47,967
Let them gently come 
together at your heart.

390
00:17:51,570 --> 00:17:55,575
So you can repeat this video
if you want a little more

391
00:17:55,575 --> 00:17:58,577
or maybe it is 
inspiring for you

392
00:17:58,577 --> 00:18:00,246
to maybe try another video.

393
00:18:00,246 --> 00:18:03,783
I will link to some 
videos that I suggest

394
00:18:03,783 --> 00:18:06,082
might go well with this

395
00:18:06,082 --> 00:18:09,177
reuniting with your core practice.

396
00:18:10,823 --> 00:18:13,693
And as always, 
subscribe to the YouTube channel

397
00:18:13,693 --> 00:18:14,560
if you haven't already.

398
00:18:14,560 --> 00:18:17,063
That's the best 
way to support YWA.

399
00:18:17,063 --> 00:18:18,264
I love you guys so much.

400
00:18:18,264 --> 00:18:19,732
Let us know how this 
practice went for you

401
00:18:19,732 --> 00:18:21,634
in the comments 
section down below,

402
00:18:21,634 --> 00:18:24,070
and I'll see you soon.

403
00:18:24,070 --> 00:18:25,120
Namaste.

404
00:18:26,245 --> 00:18:29,665
(upbeat music)