1 00:00:00,390 --> 00:00:05,159 Hello everyone and welcome to Yoga with Adriene. 2 00:00:05,160 --> 00:00:06,160 I'm Adriene. 3 00:00:06,160 --> 00:00:07,160 Just kidding guys. 4 00:00:07,160 --> 00:00:08,160 It's me and Happy Halloween. 5 00:00:08,160 --> 00:00:11,660 Today we're going to learn a breath practice called Kapalbhati. 6 00:00:11,660 --> 00:00:14,690 This is an amazing breath practice that's so yummy for you. 7 00:00:14,690 --> 00:00:19,980 It's cool because Kapal in Sanskrit means skull, and Bhati means shine or lumen. 8 00:00:19,980 --> 00:00:24,039 So people often refer to this breath as skull shine. 9 00:00:24,039 --> 00:00:25,600 Amazing, right. 10 00:00:25,600 --> 00:00:28,180 Or skull luster. 11 00:00:28,180 --> 00:00:34,100 But some of us good old fashioned yogis just call it the plain old breath of fire. 12 00:00:34,100 --> 00:00:40,040 So hop on the mat and let's begin. 13 00:00:40,040 --> 00:00:42,250 All right. 14 00:00:42,250 --> 00:00:51,930 So to begin our Pranayama practice today, we're going to some to a nice comfortable 15 00:00:51,930 --> 00:00:52,930 seat. 16 00:00:52,930 --> 00:00:58,920 I'm suggesting a nice cross-legged position or a little Siddhasana but you can also practice 17 00:00:58,920 --> 00:01:08,710 this in a chair or on the couch or in bed or on a... was trying to do a Dr. Seuss thing. 18 00:01:08,710 --> 00:01:09,710 Okay. 19 00:01:09,710 --> 00:01:11,270 For Kapalbhati breath, come to a nice comfortable seat. 20 00:01:11,270 --> 00:01:16,949 We're going to sit up nice and tall and we're going to break it down here a little bit. 21 00:01:16,950 --> 00:01:23,909 So we're going to begin by just bringing the hands to the lower belly. 22 00:01:23,909 --> 00:01:32,750 So this is a fast-paced rhythm breath, but we're going to begin by just checking in with 23 00:01:32,750 --> 00:01:34,200 the nature of our breath. 24 00:01:34,200 --> 00:01:39,479 So if you're new to Pranayama practice or new to yoga, or sometimes it's just a great 25 00:01:39,479 --> 00:01:48,340 reminder, in yoga, we really encourage a breath that moves down as you inhale, fills the belly 26 00:01:48,340 --> 00:01:52,820 with air, and then travels up and out as you exhale. 27 00:01:52,820 --> 00:01:54,689 So I'm trying to keep it nice and simple here. 28 00:01:54,689 --> 00:02:01,380 But it can be a little complicated if you're used to breathing in, sucking air up and in. 29 00:02:01,380 --> 00:02:05,570 If you smoke or you're a smoker, you know what I'm talking about, it's that sucking 30 00:02:05,570 --> 00:02:10,250 up and in, and this is very common, whether you smoke or not. 31 00:02:10,250 --> 00:02:11,370 But we should all quit smoking. 32 00:02:11,370 --> 00:02:12,370 Quit smoking. 33 00:02:12,370 --> 00:02:14,400 Let's all do it together. 34 00:02:14,400 --> 00:02:17,330 Another conversation there. 35 00:02:17,330 --> 00:02:18,709 No toxic thoughts. 36 00:02:18,709 --> 00:02:20,129 But that's a great example. 37 00:02:20,129 --> 00:02:22,709 You're sucking in and lifting up. 38 00:02:22,710 --> 00:02:28,310 Try to open your mind to dropping that breath down into the lower belly. 39 00:02:28,310 --> 00:02:34,400 So we're going to bring the hands to lower belly, and imagine the diaphragm or the lower 40 00:02:34,400 --> 00:02:37,890 belly dropping and breathing into that area of the body. 41 00:02:37,890 --> 00:02:43,630 And then as you exhale, the belly and the navel comes in and we go ahead and visualize 42 00:02:43,630 --> 00:02:47,060 the breath coming in and out the nose or mouth. 43 00:02:47,060 --> 00:02:48,879 So if you're just like, what the what? 44 00:02:48,879 --> 00:02:54,310 Sometimes you just need to practice and experience it to get the hang of it. 45 00:02:54,310 --> 00:03:02,670 So we take a deep breath in, and then we let it go any which way. 46 00:03:02,670 --> 00:03:09,599 On your next inhale, imagine the breath traveling down, down, down to the lower belly. 47 00:03:09,599 --> 00:03:17,791 Lower belly expands and on the exhale, we draw the navel in and we imagine that breath 48 00:03:17,791 --> 00:03:19,799 coming in and out through the nose or mouth. 49 00:03:19,799 --> 00:03:21,269 So a couple times on your own. 50 00:03:21,269 --> 00:03:32,290 Inhale, breath travels down as we sip it in, belly expands, exhale, navel draws in. 51 00:03:32,290 --> 00:03:36,079 We push all the air out. 52 00:03:36,080 --> 00:03:44,569 Inhale in and exhale out. 53 00:03:44,569 --> 00:03:45,569 One more time. 54 00:03:45,569 --> 00:03:46,569 Inhale. 55 00:03:46,569 --> 00:03:49,970 Imagine filling that lower belly with air. 56 00:03:49,970 --> 00:03:51,510 Breath drops down. 57 00:03:51,510 --> 00:03:54,899 Exhale, navel draws in. 58 00:03:54,900 --> 00:04:00,480 Breath travels in and out the mouth. 59 00:04:00,480 --> 00:04:05,209 So in my public classes, I always try to get people to see the breath. 60 00:04:05,210 --> 00:04:10,430 Close your eyes and see that visualization of the breath traveling down on the inhale. 61 00:04:10,430 --> 00:04:16,670 It does this sweet little Olympic somersault and then it comes up and out on the exhale. 62 00:04:16,670 --> 00:04:22,840 So the reason I bring this up as we learn Kapalbhati breath is that's kind of the yogic 63 00:04:22,840 --> 00:04:28,609 way that we breath, and kind of learning to engage the breath with the body, that way 64 00:04:28,610 --> 00:04:36,220 is a really important part of, I think, the yoga practice and Kundalini practice as well. 65 00:04:36,220 --> 00:04:39,560 So this is a Kundalini breath where we actually flip that. 66 00:04:39,560 --> 00:04:45,940 Some people call it a paradoxical breath, but instead of the inhale being active, the 67 00:04:45,940 --> 00:04:49,790 exhale is. 68 00:04:49,790 --> 00:04:53,470 True to other Pranayama videos we've done, this can also be a little bit hard to explain. 69 00:04:53,470 --> 00:04:57,540 So I'll do my best and then we'll just practice together and see what happens. 70 00:04:57,540 --> 00:05:00,990 So for Kapalbhati, we need to step nice and tall. 71 00:05:00,990 --> 00:05:04,260 We'll bring the hands to the lower belly again. 72 00:05:04,260 --> 00:05:10,060 Take a sip of air in through the nose and exhale, draw the belly in. 73 00:05:10,060 --> 00:05:11,860 Inhale in. 74 00:05:11,860 --> 00:05:14,230 Exhale out. 75 00:05:14,230 --> 00:05:15,790 Inhale in. 76 00:05:15,790 --> 00:05:18,210 Out through the lips. 77 00:05:18,210 --> 00:05:19,210 Inhale in. 78 00:05:19,210 --> 00:05:20,370 Belly expands. 79 00:05:20,370 --> 00:05:22,370 Exhale out. 80 00:05:22,370 --> 00:05:24,910 So we're starting to get the hang of it here. 81 00:05:24,910 --> 00:05:31,940 Now we're going to begin to speed it up, which is what this particular technique requires. 82 00:05:31,940 --> 00:05:36,600 We move in a fast paced rhythm, and eventually we'll be able to grow this Pranayama practice 83 00:05:36,600 --> 00:05:38,550 so that we can do this for longer periods of time. 84 00:05:38,550 --> 00:05:41,320 This is a powerful technique. 85 00:05:41,320 --> 00:05:48,219 Very therapeutic, but you might notice a little lightheadedness or a little dizziness as you 86 00:05:48,220 --> 00:05:49,220 start to kind of dig in. 87 00:05:49,220 --> 00:05:50,940 So that's normal. 88 00:05:50,940 --> 00:05:54,810 When you start to feel that way, you might take a rest, even if I haven't cued it. 89 00:05:54,810 --> 00:06:01,580 As always, listen to your body and let your breath really speak to you. 90 00:06:01,580 --> 00:06:02,919 Okay. 91 00:06:02,920 --> 00:06:03,920 So sit up nice and tall. 92 00:06:03,920 --> 00:06:06,260 We're going to speed it up this time. 93 00:06:06,260 --> 00:06:09,030 So the inhale is passive this time. 94 00:06:09,030 --> 00:06:11,119 The exhale is active. 95 00:06:11,120 --> 00:06:18,340 And we are seeking this sort of pumping breath. 96 00:06:18,340 --> 00:06:20,390 This nice pumping rhythm. 97 00:06:20,390 --> 00:06:21,390 Okay. 98 00:06:21,390 --> 00:06:25,159 Sit up nice and tall. 99 00:06:25,160 --> 00:06:26,330 Hands come to belly. 100 00:06:26,330 --> 00:06:34,520 Let's go ahead and roll the shoulders forward up and back and release my bad jokes. 101 00:06:34,520 --> 00:06:35,659 Okay. 102 00:06:35,660 --> 00:06:39,030 We inhale in deeply. 103 00:06:39,030 --> 00:07:16,599 Exhale completely, and we begin Kapalbhati. 104 00:07:16,600 --> 00:07:19,380 Take a deep breath in and exhale. 105 00:07:19,380 --> 00:07:20,690 Let the practice go. 106 00:07:20,690 --> 00:07:22,210 All right. 107 00:07:22,210 --> 00:07:28,150 Notice how you feel after your first round, and we'll take a moment to go a little deeper. 108 00:07:28,150 --> 00:07:29,150 Okay. 109 00:07:29,150 --> 00:07:35,650 So hands on the belly allow us to really target just this navel chakra area. 110 00:07:35,650 --> 00:07:39,750 If you're new to the practice, chances are it's kind of hard to center the energy on 111 00:07:39,750 --> 00:07:40,780 this area of the body. 112 00:07:40,780 --> 00:07:43,940 You might notice your shoulders moving up or the rest of your body. 113 00:07:43,940 --> 00:07:47,490 In time, see if you can isolate this part of the body. 114 00:07:47,490 --> 00:07:53,720 Really great for the organs here and so good for the nervous system, and it takes practice. 115 00:07:53,720 --> 00:08:00,870 So if you feel like you're going at first, it's completely normal and it takes practice. 116 00:08:00,870 --> 00:08:06,030 Another thing is, you might have noticed, for me I took a couple of breaths in and out, 117 00:08:06,030 --> 00:08:09,090 in through the nose and out through the mouth just to get started, but you want to transition 118 00:08:09,090 --> 00:08:12,020 into in and out through the nose for this breath. 119 00:08:12,020 --> 00:08:13,020 Super yummy. 120 00:08:13,020 --> 00:08:14,020 All right. 121 00:08:14,020 --> 00:08:15,020 So let's practice again. 122 00:08:15,020 --> 00:08:23,080 Inhale, rolling the shoulders forward, up, and exhale, drawing them down and back. 123 00:08:23,080 --> 00:08:24,580 Find a soft focus here. 124 00:08:24,580 --> 00:08:29,099 Just maybe pass the nose here or you can close your eyes and roll your gaze up to the third 125 00:08:29,100 --> 00:08:30,100 eye. 126 00:08:30,100 --> 00:08:32,830 We're all at different levels here, so find something that works for you. 127 00:08:32,830 --> 00:08:35,990 I think definitely softening the gaze, even if you're looking at the video, just kind 128 00:08:35,990 --> 00:08:38,190 of softening the eyelids helps focus. 129 00:08:38,190 --> 00:08:40,909 Here we go. 130 00:08:40,909 --> 00:08:43,240 Deep breath in to start. 131 00:08:43,240 --> 00:08:46,680 Long, complete exhale out. 132 00:08:46,680 --> 00:08:55,099 And we begin. 133 00:08:55,100 --> 00:09:08,710 Keep going. 134 00:09:08,710 --> 00:09:09,930 Keep your rhythm. 135 00:09:09,930 --> 00:09:16,229 Find your rhythm. 136 00:09:16,230 --> 00:09:27,900 And release. 137 00:09:27,900 --> 00:09:48,560 Take a deep breath in and exhale. 138 00:09:48,560 --> 00:09:49,560 Close your eyes here. 139 00:09:49,560 --> 00:09:50,560 Don't look at the video. 140 00:09:50,560 --> 00:09:51,560 Just take a moment here. 141 00:09:51,560 --> 00:09:54,780 Maybe flip the palms up to notice how you feel. 142 00:09:54,780 --> 00:10:01,970 Get that yoga high going. 143 00:10:01,970 --> 00:10:03,820 All right. 144 00:10:03,820 --> 00:10:05,670 Last time. 145 00:10:05,670 --> 00:10:13,010 If you're feeling like, whoo, skully lumen, Adriene, then just take a moment here in meditation 146 00:10:13,010 --> 00:10:17,990 pose to observe, or you can pause the video now and take just a moment to chill. 147 00:10:17,990 --> 00:10:19,400 Chill pill here. 148 00:10:19,400 --> 00:10:22,319 Otherwise, we're going to crawl into one more round together. 149 00:10:22,320 --> 00:10:23,320 Okay. 150 00:10:23,320 --> 00:10:24,320 Here we go. 151 00:10:24,320 --> 00:10:31,020 Inhale, looping the shoulders forward, up, and on the exhale drawing them down and back. 152 00:10:31,020 --> 00:10:35,240 This time, if you're returning to this video, you might try bringing the palms together 153 00:10:35,240 --> 00:10:39,020 at the heart Anjali Mudra, or if you're still new to the practice, I often still practice 154 00:10:39,020 --> 00:10:41,079 with hands on the belly. 155 00:10:41,080 --> 00:10:42,990 You might try a different Mudra here. 156 00:10:42,990 --> 00:10:45,200 Make it your own. 157 00:10:45,200 --> 00:10:47,590 Have a little fun. 158 00:10:47,590 --> 00:10:48,590 Okay. 159 00:10:48,590 --> 00:10:51,260 Here we go. 160 00:10:51,260 --> 00:11:41,920 Whenever you're ready, we'll begin. 161 00:11:41,920 --> 00:11:42,920 And release. 162 00:11:42,920 --> 00:11:44,520 Once again, take the quiet moment here to notice how you feel. 163 00:11:44,520 --> 00:11:54,130 I definitely feel it from the crown of my head, all the way through the soles of my 164 00:11:54,130 --> 00:11:56,010 feet. 165 00:11:56,010 --> 00:12:03,590 Then we'll slowly bat the eyelashes open and let it go. 166 00:12:03,590 --> 00:12:06,600 All right, my friends. 167 00:12:06,600 --> 00:12:09,630 That was Kapalbhati breath, or breath of fire. 168 00:12:09,630 --> 00:12:13,630 I encourage you to return to this practice once or twice a week. 169 00:12:13,630 --> 00:12:19,689 This is one of those things where with practice, it really begins to become like second nature. 170 00:12:19,690 --> 00:12:23,210 Also, if you had a weird experience and you felt like you were doing this the whole time, 171 00:12:23,210 --> 00:12:24,260 totally normal. 172 00:12:24,260 --> 00:12:27,890 This is one of those Pranayamas where you kind of have to get out of your own way, and 173 00:12:27,890 --> 00:12:31,400 if you think about it too much, it's kind of impossible. 174 00:12:31,400 --> 00:12:35,480 So practice, practice, practice, my friends. 175 00:12:35,480 --> 00:12:40,530 Lots of yummy benefits I'm going to list on the blog from this Pranayama practice. 176 00:12:40,530 --> 00:12:41,829 Really great for the immune system. 177 00:12:41,830 --> 00:12:44,330 Really balancing of the nervous system. 178 00:12:44,330 --> 00:12:48,220 Really great if you're trying to quit something, quit a bad habit or you're addicted to something. 179 00:12:48,220 --> 00:12:53,700 This is a great tool that you can supplement into your journey there too as well. 180 00:12:53,700 --> 00:12:55,610 So more on that on the website. 181 00:12:55,610 --> 00:12:57,610 As always, leave questions, comments below. 182 00:12:57,610 --> 00:13:00,540 Have a happy and safe Halloween. 183 00:13:00,540 --> 00:13:04,810 Find lots of treats and a few tricks too. 184 00:13:04,810 --> 00:13:06,069 Okay. 185 00:13:06,070 --> 00:13:07,070 Take care everyone. 186 00:13:07,070 --> 00:13:09,040 I'm going to put this guy on because guess what? 187 00:13:09,040 --> 00:13:10,040 We're twinsies. 188 00:13:10,040 --> 00:13:11,040 Look at this. 189 00:13:11,040 --> 00:13:20,420 Look at this meta yoga shit. 190 00:13:20,420 --> 00:13:34,630 Namaste everyone.