WEBVTT 00:00:00.280 --> 00:00:01.050 - What's up, party people? 00:00:01.050 --> 00:00:03.850 Welcome to Yoga With Adriene, I'm Adriene. 00:00:03.850 --> 00:00:07.280 Today we have a video for the pranayama series. 00:00:07.280 --> 00:00:10.320 This is a breath technique called Shitali or sheet-ah-lee, 00:00:10.320 --> 00:00:11.690 that I really love, 00:00:11.690 --> 00:00:13.710 and I think it's important to 00:00:13.710 --> 00:00:15.870 put this out into the world and to practice, 00:00:15.870 --> 00:00:19.275 especially because 00:00:19.275 --> 00:00:22.680 we have this growing popularity in yoga, 00:00:22.680 --> 00:00:25.890 which is really great and there's lots of flow and active, 00:00:25.890 --> 00:00:27.030 and yoga's a workout, 00:00:27.030 --> 00:00:30.465 and we have our yoga for weight loss series and everything, 00:00:30.465 --> 00:00:32.730 but we wanna make sure we also balance that 00:00:32.730 --> 00:00:34.230 with things like pranayama practice, 00:00:34.230 --> 00:00:37.110 breath practice, and this one in particular, 00:00:37.110 --> 00:00:40.500 which is super awesome after you've maybe done a sweaty yoga, 00:00:40.500 --> 00:00:42.480 had a good workout, or maybe you've come home from 00:00:42.480 --> 00:00:44.100 a run and you wanna connect to your spirit 00:00:44.100 --> 00:00:47.250 and just kind of balance things out, 00:00:47.250 --> 00:00:49.290 keyword "balance," so that you're not left 00:00:49.290 --> 00:00:52.150 feeling agitated and kind of fiery. 00:00:52.150 --> 00:00:54.770 So Shitali or sheet-ah-lee, is a cooling breath, 00:00:54.770 --> 00:00:57.510 it's also really awesome 'cause 00:00:57.510 --> 00:00:59.550 I like to refer to it as "taco breath," 00:00:59.550 --> 00:01:01.148 and I love tacos. 00:01:02.454 --> 00:01:04.140 But this is in all seriousness 00:01:04.140 --> 00:01:06.630 just a great way to cool off the body, 00:01:06.630 --> 00:01:09.330 also the mind, reduce stress, 00:01:09.330 --> 00:01:10.770 take it a notch down, 00:01:10.770 --> 00:01:12.810 really great for the entire nervous system, 00:01:14.004 --> 00:01:16.710 really great if you're kind of pissy or just feeling like 00:01:16.710 --> 00:01:19.170 you need something to connect you 00:01:19.170 --> 00:01:21.220 to the greater good of humanity. 00:01:21.220 --> 00:01:25.245 Taco breath is for you, so let's get started. 00:01:25.245 --> 00:01:28.625 (upbeat music) 00:01:36.101 --> 00:01:37.670 Okay, so to begin 00:01:37.670 --> 00:01:39.890 we're going to come into a comfortable seat, 00:01:39.890 --> 00:01:41.990 I'm coming in to a little Hero variation 00:01:41.990 --> 00:01:44.580 with the block underneath me for support, 00:01:44.580 --> 00:01:47.390 but you can come into any comfortable seat 00:01:47.390 --> 00:01:50.520 where the spine can be nice and tall and erect. 00:01:52.297 --> 00:01:53.690 So that could be in a chair, 00:01:53.690 --> 00:01:54.920 it could be cross-legged, 00:01:54.920 --> 00:01:58.825 or it could be on the knees like moi. 00:01:58.825 --> 00:02:00.350 So very important though, all jokes aside, 00:02:00.350 --> 00:02:03.960 that we just find this length in the spine so that we can 00:02:03.960 --> 00:02:06.770 lift and lengthen up through the crown of the head, 00:02:06.770 --> 00:02:09.710 the center channel nice and long. 00:02:09.710 --> 00:02:13.670 (snickers) Okay, and then just take a second to 00:02:13.670 --> 00:02:16.730 close your eyes and notice your breath. 00:02:19.299 --> 00:02:20.853 Is it short? 00:02:22.382 --> 00:02:24.540 Is it shallow? 00:02:25.594 --> 00:02:28.056 Can you deepen it a little bit here? 00:02:35.681 --> 00:02:37.940 And then to begin our cooling breath here today 00:02:37.940 --> 00:02:40.190 we're going to bring our attention, 00:02:40.190 --> 00:02:42.480 our focus to the tongue 00:02:42.480 --> 00:02:45.950 and see if we can curl the edges of the tongue inward 00:02:45.950 --> 00:02:47.711 like a taco. 00:02:49.584 --> 00:02:53.825 Now, disclaimer, some people genetically cannot do this. 00:02:53.825 --> 00:02:55.322 Right? 00:02:55.322 --> 00:02:59.270 I can, I'm a taco tongue gal, I can roll the tongue. 00:02:59.270 --> 00:03:01.010 But if you can't, 00:03:01.010 --> 00:03:04.970 the option or the modification, the variation would be to just 00:03:04.970 --> 00:03:07.340 bring the tongue between the lips like so. 00:03:09.131 --> 00:03:11.670 My dog Benji does this all the time, he's like... 00:03:14.526 --> 00:03:15.740 So we're either rolling the 00:03:15.740 --> 00:03:19.100 outer edges of the tongue inward or we're bringing the 00:03:19.100 --> 00:03:21.740 tongue modification just between the lips like so. 00:03:24.001 --> 00:03:26.060 Okay? Now we're gonna be 00:03:26.060 --> 00:03:28.190 inhaling with the tongue as such. 00:03:28.190 --> 00:03:30.470 So I inhale through the taco tongue. 00:03:30.470 --> 00:03:33.280 (laughing) I had no idea this 00:03:33.280 --> 00:03:35.290 video was gonna be so fun for me, 00:03:35.290 --> 00:03:36.760 it is okay, already. 00:03:36.760 --> 00:03:38.530 So I'm gonna inhale in through the taco tongue, 00:03:38.530 --> 00:03:39.820 get serious Adriene! 00:03:42.912 --> 00:03:46.810 Like you're sipping the air up in through a straw. 00:03:46.810 --> 00:03:49.990 (giggling) Right, so just try that. 00:03:53.549 --> 00:03:57.940 Advanced studies option here is to really kind of 00:03:59.683 --> 00:04:01.150 pay attention to the shoulders here, 00:04:01.150 --> 00:04:04.250 make sure you're not sucking in like so, 00:04:04.250 --> 00:04:05.440 play with that abdominal breath 00:04:05.440 --> 00:04:07.180 or that belly breath, right? 00:04:07.180 --> 00:04:08.320 And actually that goes for everyone, 00:04:08.320 --> 00:04:10.030 just keep the shoulders nice and relaxed, 00:04:10.030 --> 00:04:11.190 wherever you are. 00:04:11.190 --> 00:04:12.880 Okay, so just trying to inhale again, 00:04:12.880 --> 00:04:14.780 and we're really breaking this sucker down. 00:04:14.780 --> 00:04:17.030 Inhaling in with the tongue. 00:04:19.281 --> 00:04:20.800 And we're either in the taco tongue, 00:04:20.800 --> 00:04:22.870 or the modification here, looks like this. 00:04:27.522 --> 00:04:29.870 Okay? We'll seal at the top. 00:04:29.870 --> 00:04:31.210 So that means we'll hold the breath, 00:04:31.210 --> 00:04:33.690 we'll retain for just a moment at the top, 00:04:33.690 --> 00:04:37.300 holding the breath in, closing the mouth, 00:04:37.300 --> 00:04:39.120 drawing the tongue in, 00:04:39.120 --> 00:04:42.875 and then exhaling with control out through the nostrils. 00:04:42.875 --> 00:04:45.250 Okay, so we inhale through the tongue, 00:04:45.250 --> 00:04:46.950 nice cooling breath, 00:04:46.950 --> 00:04:48.250 the air hits the back of the throat, 00:04:48.250 --> 00:04:49.240 cools off. 00:04:50.246 --> 00:04:52.210 And then we seal, hold, 00:04:52.210 --> 00:04:54.710 retain the breath for a moment. 00:04:54.710 --> 00:04:56.649 And then exhale out through the nostrils. 00:04:56.649 --> 00:04:58.120 So let's just try that on our own. 00:04:58.120 --> 00:05:00.610 Okay, coming in with the inhale. 00:05:05.231 --> 00:05:08.140 Sealing at the top, holding, shoulders relaxed. 00:05:11.476 --> 00:05:14.156 Exhale with control through the nostrils. 00:05:19.767 --> 00:05:22.150 Beautiful. Let's try again. 00:05:22.150 --> 00:05:23.671 Inhaling. 00:05:28.171 --> 00:05:30.945 Pause, hold the top, retain the breath. 00:05:34.680 --> 00:05:36.940 Exhale through the nostrils. 00:05:41.603 --> 00:05:42.798 Again. 00:05:54.853 --> 00:05:56.130 Awesome, so now that you have a 00:05:56.130 --> 00:05:57.810 little understanding about how to do it, 00:05:57.810 --> 00:06:01.200 we're going to practice with a five count to inhale, 00:06:02.867 --> 00:06:05.380 a beat of two to hold at the top, 00:06:05.380 --> 00:06:07.510 and then we're gonna aim for five to exhale. 00:06:07.510 --> 00:06:08.280 This is just a guide, 00:06:08.280 --> 00:06:11.910 this is just something to kind of give you structure-wise, 00:06:11.910 --> 00:06:13.529 to play with. 00:06:13.529 --> 00:06:16.530 You can extend that, you can shorten that, 00:06:16.530 --> 00:06:17.220 you can make it your own, 00:06:17.220 --> 00:06:19.770 or if you're the type of person that prefers not to count, 00:06:19.770 --> 00:06:22.530 you can just play with the inhalation and the exhalation, 00:06:22.530 --> 00:06:25.092 nice and long and smooth. 00:06:25.092 --> 00:06:26.900 Okay, here we go. 00:06:26.900 --> 00:06:29.360 Sit up nice and tall, relax the shoulders. 00:06:29.360 --> 00:06:31.690 Maybe close your eyes for this one. 00:06:33.405 --> 00:06:35.730 Take a deep inhale in through the nose. 00:06:36.933 --> 00:06:39.180 And then out through the nose. 00:06:40.393 --> 00:06:43.790 Then we'll inhale and begin with the tongue. 00:06:49.258 --> 00:06:52.060 After five, hold at the top for two. 00:06:53.842 --> 00:06:56.073 Exhale for five. 00:07:01.776 --> 00:07:05.080 Playing with that structure of inhaling for five. 00:07:05.080 --> 00:07:07.590 One, two, 00:07:07.590 --> 00:07:10.480 three, four, five. 00:07:12.159 --> 00:07:14.130 Retain the breath for two. 00:07:15.683 --> 00:07:19.884 Exhale one, two, 00:07:19.884 --> 00:07:22.840 three, four, 00:07:22.840 --> 00:07:25.480 five, keep it going, 00:07:25.480 --> 00:07:27.277 count in your head. 00:07:55.559 --> 00:07:57.040 And as you begin to drop in 00:07:57.040 --> 00:07:58.920 with this beautiful cooling breath, 00:07:58.920 --> 00:08:02.110 you'll begin to notice that you can really find that extension. 00:08:02.110 --> 00:08:04.020 So let's just do a couple more 00:08:04.020 --> 00:08:07.900 sipping in through that taco straw for as long as you can, 00:08:07.900 --> 00:08:09.350 holding at the top, 00:08:09.350 --> 00:08:11.110 and then enjoying the beautiful 00:08:11.110 --> 00:08:15.718 ride of the exhale out into your bliss. 00:08:15.718 --> 00:08:17.950 In fact, there are a lot of... 00:08:19.656 --> 00:08:22.480 texts, yoga texts, ancient texts that speak of 00:08:22.480 --> 00:08:26.970 this breath as the bliss breath, 00:08:26.970 --> 00:08:28.730 or the giver of bliss. 00:08:28.730 --> 00:08:33.670 And you totally feel blissed out and blessed at the end, 00:08:33.670 --> 00:08:35.200 I already feel it now. Okay, so we're just gonna 00:08:35.200 --> 00:08:36.760 practice for a couple more times together and then 00:08:36.760 --> 00:08:40.075 I'll let you off and into 00:08:40.075 --> 00:08:44.711 the blissful world of taco breath on your own, 00:08:44.711 --> 00:08:47.011 but let's do a couple more together. 00:09:20.247 --> 00:09:22.380 Let's do one more. 00:09:41.948 --> 00:09:44.750 Awesome, and then drop your chin to your chest. 00:09:46.390 --> 00:09:48.684 Lift the heart, 00:09:48.684 --> 00:09:53.860 draw the shoulders down and then begin to open your eyes. 00:09:55.678 --> 00:10:00.480 Take the palms together, rub them, just to transition. 00:10:05.077 --> 00:10:07.978 And then release, awesome. 00:10:07.978 --> 00:10:09.500 Alright my friends, awesome work. 00:10:09.500 --> 00:10:13.170 So put this breath in your yoga tool belt. 00:10:13.170 --> 00:10:15.320 This is one of my favorite pranayamas, 00:10:15.320 --> 00:10:18.010 because I can do it anywhere, you can do it in traffic, 00:10:18.010 --> 00:10:20.730 really great if you're frustrated in traffic. 00:10:20.730 --> 00:10:23.080 This is a really great breath if you're hungry, 00:10:23.080 --> 00:10:25.220 if you're getting those hunger pains, 00:10:25.220 --> 00:10:27.380 you're starting to get a little angry because you're hungry, 00:10:27.380 --> 00:10:29.430 we all know that. (chuckles) 00:10:29.430 --> 00:10:31.610 Some of us know that more than others, right honey? 00:10:31.610 --> 00:10:33.800 (chuckles) Just kidding, and 00:10:33.800 --> 00:10:36.110 so this is a great thing to do if you're really hungry or 00:10:36.110 --> 00:10:38.970 thirsty and you need to kind of slow things down, 00:10:38.970 --> 00:10:40.950 cool things off. 00:10:40.950 --> 00:10:45.418 Really great for stress and just reducing that fight or flight. 00:10:45.418 --> 00:10:46.596 You know? 00:10:46.596 --> 00:10:48.860 Great work, let me know what you think of taco breath down 00:10:48.860 --> 00:10:50.900 below, share it with your friends. 00:10:50.900 --> 00:10:52.233 Again, don't worry, 00:10:52.233 --> 00:10:53.600 Yoga With Adriene includes everyone, 00:10:53.600 --> 00:10:56.210 if you can't roll your tongue you can do the modification, 00:10:56.210 --> 00:10:58.640 share that with a friend, and I'll see you next time. 00:10:58.640 --> 00:11:00.860 Free yoga videos every Wednesday, 00:11:00.860 --> 00:11:02.180 thumbs up if you liked the video, 00:11:02.180 --> 00:11:03.560 share the channel with your friends, 00:11:03.560 --> 00:11:05.000 subscribe if you haven't already, 00:11:05.000 --> 00:11:06.620 for goodness sake! 00:11:06.620 --> 00:11:07.480 And take good care. 00:11:07.480 --> 00:11:09.447 Namaste. 00:11:09.447 --> 00:11:14.603 (upbeat music)