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