WEBVTT

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what's up party people welcome to yoga

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with Adriene I'm Adriene today we have a

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video for the pranayama series this is a

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breath technique called sit tele or

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shittily that I really love and I think

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it's important to put this out into the

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world and practice especially because

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we've have this growing popularity in

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yoga which is really great there's lots

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of like slow and active and yoga's

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workout and we have our yoga for weight

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loss series and everything but we want

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to make sure we also balance that with

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things like pranayama practice breath

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practice and this one in particular

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which is super awesome after you may be

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done like sweaty yoga - had a good

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workout or maybe you come home from a

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run and you want to connect to your

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spirit just kind of balance things out

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key word balance so that you're not left

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feeling agitated and kind of fiery so

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sit till he or she totally is a cooling

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breath it's also really awesome because

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I like to refer to it as taco breath and

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I love tacos but this this isn't all

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seriousness just a great way to cool off

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the body also the mine reduce stress you

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know take it a notch down really great

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for the entire nervous system a really

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great if you're kind of pissy or just

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feeling like you need something to

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connect you to the greater good of

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humanity

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taco breath is for you so let's get

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started

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okay so to begin we're going to come

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into a comfortable seat I'm coming into

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a little hero variation with a block

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underneath me for support but you can

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come into any comfortable seat where the

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spine can be nice and tall and erect so

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that could be in a chair it could be

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cross-legged or it could be on any it's

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like wow so very important though all

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jokes aside that we just find this

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length and in the spine so that we can

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lift and lengthen up through the crown

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of the head this Center Channel nice and

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long okay and then just take a second to

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close your eyes and notice your breath

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is it short is it shallow can you deepen

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it a little bit here and then to begin

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our cooling breath here today we're

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going to bring our attention our focus

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to the tongue and see if we can curl the

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edges of the tongue inward Lakha taco

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now disclaimer some people genetically

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cannot do this right I can I'm a taco

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tongue gal I can roll the tongue but if

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you can't the option or the modification

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of the variation would be to just bring

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the tongue between the lips like so my

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dog Benji does this all the time he's

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like so either rolling the outer edges

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of the tongue inward or we're bringing

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the tongue modification just between the

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lips like so okay now we're going to be

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inhaling in with the tongue as such so I

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inhale through the taco tongue

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I know idea this video is gonna be so

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fun for me it is okay already so I'm

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going to inhale in through the top coat

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on get serious Adriene like you're

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sipping the air up in through like a

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straw right so just try that advanced

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studies option here is to really kind of

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pay attention to the shoulders here make

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sure you're not sucking in like so play

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with that abdominal breath or that belly

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breath right and actually that goes for

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everyone just keep the shoulders nice

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and relaxed wherever you are

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okay so just try not inhale again and

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we're really breaking this sucker down

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inhaling in with the tongue and we're

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either in the taco tongue or the

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modification here looks like this okay

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well seal at the top so that means we'll

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hold the breath we'll retain for just a

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moment at the top holding the breath in

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closing the mouth drawing the tongue in

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and then exhaling with control out

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through the nostrils okay so we inhale

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through the tongue nice cooling breath

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the air hits the back of the throat

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cools off and then we seal hold retain

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the breath for a moment and then exhale

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out through the nostrils so let's just

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try that on our own kay

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calming in with the inhale sealing at

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the top holding shoulders relaxed exhale

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with control through the nostrils

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beautiful let's try again inhaling

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pause hold the top retain the breath

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exhale through the nostrils

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again

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awesome so now they have a little

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understanding about how to do it we're

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going to practice with a five count to

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inhale a beat of two to hold at the top

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and then we're going to aim for a five

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two exhale this is just a guide this is

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just something to kind of give you

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structure wise to play with you can

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extend that you can shorten that you can

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make it your own or if you're the type

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of person that prefers not to count you

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can just play with the inhalation and

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the exhalation nice and long and smooth

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okay here we go sit up nice and tall

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relax the shoulders maybe close your

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eyes for this one take a deep inhale in

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through the nose and out through the

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nose then we'll inhale and begin with

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the tongue after five holds the top for

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two exhale for five

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playing with that structure of inhaling

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four five one two three four five retain

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the breath four two exhale one two three

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four five keep it going

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count in your head

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and as you begin to drop in with this

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beautiful cooling breath you'll begin to

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notice that you can really find that

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extension so let's just do a couple more

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sipping in through that taco straw for

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as long as you can

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holding at the top and then enjoying the

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beautiful ride of the exhale out into

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your bliss in fact the ancient there are

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a lot of texts yoga Tech's ancient texts

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that speak of this breath as the Bliss

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breath or the giver of bliss and you

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totally feel blessed blissed-out and

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blessed at the end I already feel like

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now okay so we're just going to practice

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for a couple more times together and

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I'll let you off and into the blissful

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world of taco breath on your own but

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let's do a couple more together

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let's do one more

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Hazem then drop your chin to your chest

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lift the heart draw the shoulders down

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and begin to open your eyes take the

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palms together rub them to transition

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and then release awesome all right my

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friends awesome work so put this breath

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in your yoga tool belt this is one of my

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favourite pranayams because I can do it

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anywhere you can do it in traffic really

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great if you're getting frustrated in

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traffic this is a really great breath if

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you're hungry if you're like getting

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that kind of like hunger pains you're

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starting to get a little angry because

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you're hungry we all know that some of

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us know that more than others right

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honey just kidding and so this is a

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great thing to do if you're really

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hungry or thirsty and you need to like

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kind of slow things down cool things off

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really great for stress and just

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reducing that fighter flight you know

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great work let me know what you think of

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taco breath down below share it with

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your friends again don't worry yoga with

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Adriene includes everyone if you can't

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roll your tongue you can do the

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modification share that with a friend

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and I'll see you next time free yoga

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videos every Wednesday thumbs up if you

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like the video share the channel with

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your friends subscribe if you haven't

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already for goodness sake and take good

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care namaste