what's up party people welcome to yoga

with Adriene I'm Adriene today we have a

video for the pranayama series this is a

breath technique called sit tele or

shittily that I really love and I think

it's important to put this out into the

world and practice especially because

we've have this growing popularity in

yoga which is really great there's lots

of like slow and active and yoga's

workout and we have our yoga for weight

loss series and everything but we want

to make sure we also balance that with

things like pranayama practice breath

practice and this one in particular

which is super awesome after you may be

done like sweaty yoga - had a good

workout or maybe you come home from a

run and you want to connect to your

spirit just kind of balance things out

key word balance so that you're not left

feeling agitated and kind of fiery so

sit till he or she totally is a cooling

breath it's also really awesome because

I like to refer to it as taco breath and

I love tacos but this this isn't all

seriousness just a great way to cool off

the body also the mine reduce stress you

know take it a notch down really great

for the entire nervous system a really

great if you're kind of pissy or just

feeling like you need something to

connect you to the greater good of

humanity

taco breath is for you so let's get

started

okay so to begin we're going to come

into a comfortable seat I'm coming into

a little hero variation with a block

underneath me for support but you can

come into any comfortable seat where the

spine can be nice and tall and erect so

that could be in a chair it could be

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

like wow so very important though all

jokes aside that we just find this

length and in the spine so that we can

lift and lengthen up through the crown

of the head this Center Channel nice and

long okay and then just take a second to

close your eyes and notice your breath

is it short is it shallow can you deepen

it a little bit here and then to begin

our cooling breath here today we're

going to bring our attention our focus

to the tongue and see if we can curl the

edges of the tongue inward Lakha taco

now disclaimer some people genetically

cannot do this right I can I'm a taco

tongue gal I can roll the tongue but if

you can't the option or the modification

of the variation would be to just bring

the tongue between the lips like so my

dog Benji does this all the time he's

like so either rolling the outer edges

of the tongue inward or we're bringing

the tongue modification just between the

lips like so okay now we're going to be

inhaling in with the tongue as such so I

inhale through the taco tongue

I know idea this video is gonna be so

fun for me it is okay already so I'm

going to inhale in through the top coat

on get serious Adriene like you're

sipping the air up in through like a

straw right so just try that advanced

studies option here is to really kind of

pay attention to the shoulders here make

sure you're not sucking in like so play

with that abdominal breath or that belly

breath right and actually that goes for

everyone just keep the shoulders nice

and relaxed wherever you are

okay so just try not inhale again and

we're really breaking this sucker down

inhaling in with the tongue and we're

either in the taco tongue or the

modification here looks like this okay

well seal at the top so that means we'll

hold the breath we'll retain for just a

moment at the top holding the breath in

closing the mouth drawing the tongue in

and then exhaling with control out

through the nostrils okay so we inhale

through the tongue nice cooling breath

the air hits the back of the throat

cools off and then we seal hold retain

the breath for a moment and then exhale

out through the nostrils so let's just

try that on our own kay

calming in with the inhale sealing at

the top holding shoulders relaxed exhale

with control through the nostrils

beautiful let's try again inhaling

pause hold the top retain the breath

exhale through the nostrils

again

awesome so now they have a little

understanding about how to do it we're

going to practice with a five count to

inhale a beat of two to hold at the top

and then we're going to aim for a five

two exhale this is just a guide this is

just something to kind of give you

structure wise to play with you can

extend that you can shorten that you can

make it your own or if you're the type

of person that prefers not to count you

can just play with the inhalation and

the exhalation nice and long and smooth

okay here we go sit up nice and tall

relax the shoulders maybe close your

eyes for this one take a deep inhale in

through the nose and out through the

nose then we'll inhale and begin with

the tongue after five holds the top for

two exhale for five

playing with that structure of inhaling

four five one two three four five retain

the breath four two exhale one two three

four five keep it going

count in your head

and as you begin to drop in with this

beautiful cooling breath you'll begin to

notice that you can really find that

extension so let's just do a couple more

sipping in through that taco straw for

as long as you can

holding at the top and then enjoying the

beautiful ride of the exhale out into

your bliss in fact the ancient there are

a lot of texts yoga Tech's ancient texts

that speak of this breath as the Bliss

breath or the giver of bliss and you

totally feel blessed blissed-out and

blessed at the end I already feel like

now okay so we're just going to practice

for a couple more times together and

I'll let you off and into the blissful

world of taco breath on your own but

let's do a couple more together

let's do one more

Hazem then drop your chin to your chest

lift the heart draw the shoulders down

and begin to open your eyes take the

palms together rub them to transition

and then release awesome all right my

friends awesome work so put this breath

in your yoga tool belt this is one of my

favourite pranayams because I can do it

anywhere you can do it in traffic really

great if you're getting frustrated in

traffic this is a really great breath if

you're hungry if you're like getting

that kind of like hunger pains you're

starting to get a little angry because

you're hungry we all know that some of

us know that more than others right

honey just kidding and so this is a

great thing to do if you're really

hungry or thirsty and you need to like

kind of slow things down cool things off

really great for stress and just

reducing that fighter flight you know

great work let me know what you think of

taco breath down below share it with

your friends again don't worry yoga with

Adriene includes everyone if you can't

roll your tongue you can do the

modification share that with a friend

and I'll see you next time free yoga

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already for goodness sake and take good

care namaste