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hey everyone and welcome to yoga with

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Adriene I'm Adriene and today on the

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pranayama series we are learning Lions

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breath this is supposed that I used to

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kind of resist and now I embrace which

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is why I'm sharing it with you today

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it's a wonderful breath or an opposed

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breath an opposed two-for-one here today

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that for me inspires requires even a

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little bit of silliness and just reminds

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you to let go of what other people think

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and for that reason I feel like it

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boosts confidence the the pranayama

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practice itself is great for relieving

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stress and boosts vitality kind of gets

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rid of negative emotions and stuff like

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that can also open up the throat chakra

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and relieve any stress or tension in the

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jaw or the neck if you suffer from TMJ

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anyway

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loads of benefits of this pose and this

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breath practice so let's hop on the mat

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and learn Lions pose

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all righty so to learn Lions breath

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today we're going to come into a seated

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posture on the knees so we have a couple

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options here you can kind of begin in

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Verona hero pose if this is not

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available to you then you're going to

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practice Lions breath in an easy

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cross-legged position today you can lift

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the hips on a blanket sit up on a block

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can't even practice this in a chair the

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focus of today is not on the pose but

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rather on the pranayama or the breath so

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just get comfortable I'm going to come

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to all fours though or rather come to my

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knees and I'm going to bring my two big

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toes together and that let the heels

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spread wide did a voiceover earlier this

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morning should be a nice and warm and

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articulate okay

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so knees are spilling out too big toes

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are kissing together and I'm letting the

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sit bones kind of that pelvic floor

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nestled in to the arches of my feet

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resisting the urge to say hail okay so

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pelvic floor nestling into the feet I'll

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bring the hands to the tops of the

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thighs here loop the shoulders forward

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up and back open the chest very

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important here so if you're in

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cross-legged just sit up nice and tall

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draw the shoulders away from the ears

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we'll take a deep breath in here and on

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an exhale spread the palms wide and

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press the palms down towards your knees

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so what i'm doing here is connecting

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palm to shoulder and really spreading

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the shoulder blades left to right

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becoming kind of active in the shoulder

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girdle and in the chest cool beans

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okay so for the breath i'm going to

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inhale in through the nose and for

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starters just exhale out through the

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mouth with a ha sound here we go so

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let's try it just like that again this

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time as you inhale lengthen up through

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the crown of the head and as you exhale

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really press through your fingers you

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can imagine these like a little lion's

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claws here as you press into the base of

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the palm ok so spread the palms wide

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inhale lengthen through the crown of the

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head exhale hah

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so as I'm pressing out through the palms

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and exhaling I'm drawing the shoulder

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blades down and really opening up

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through the chest just a little extra

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here so let's try that one more time

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inhaling and lengthen through the crown

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of the head and exhale out okay good

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so now adding a little lion I'm going to

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inhale in same thing this time on that

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exhale which is a strong ha sound as if

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you were fogging up a window and

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creating a little fog there this time

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I'm going to lengthen the tip of the

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tongue down towards the Earth

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keep lengthening through the crown of

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the head and as I send my tongue out and

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down I'm going to send my gaze up

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towards my third eye if you will so as

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many ways to practice this pose this is

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how we're going to learn it today we can

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kind of shift into different variations

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as we grow the breath practice so I

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inhale in and exhale

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practice tongue out gaze up guys we're

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going to keep going with this a couple

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of notes careful not to create any

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unnecessary tension in the neck and the

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shoulders that's why we practice by

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drawing the shoulders down away from the

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ears and broadening through the upper

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back body in the chest tongue again

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points down as you exhale gaze goes all

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the way up towards the third eye

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so this Drishti or this focus can also

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just be sent up towards the sky

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but in traditional practice and we can

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talk more about this Trish needs this

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and its relation to the Bundys or the

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locks on another day but for now this

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quick foundations and pranayama play

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with sending the gaze up towards the

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third eye here or just up towards the

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ceiling all right so we're going to

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practice five Lyons breasts in a row and

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just see what happens here

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ready here we go we inhale lengthen

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through the crown of the head exhale

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Lions breath tongue out close the eyes

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often through the eyelids inhale exhale

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spread the palms Lions breath tongue out

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inhale close the eyes and exhale Lions

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breath looking up and two more here we

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go last one now rest the palms on the

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tops of the thighs close your eyes and

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just notice how you feel relax your jaw

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then we'll bat the eyelashes open ao

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high on the breath okay so now adding

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another variation of the pose so that we

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can learn the breath in that we widen

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the knees another option here a little

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more Lions love for you so you can stay

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in cross-legged position if you already

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there otherwise we'll learn the second

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variation here bringing the knees wide

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and pressing the palms into the earth

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now I'll just take a second here to

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press away from the mat find that

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broadening through the chest then keep

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the chest open as you turn the

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fingertips inside inward in towards your

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body press into all ten knuckles again

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broadening through the upper back body

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just like we did before so there's a

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tendency to collapse here like we're

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chillin like villains so keep that

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integrity in the spine great here we go

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we're going to practice five lines

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breaths here this time pressing into the

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palms knees nice and wide opening

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through the throat okay here we go

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inhale lengthen through the crown

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the head exhale begin Lions breath

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tongue out close the eyes inhale and for

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these last two you might begin to find a

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little rotation in the pelvis

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so maybe I'll actually turn to the side

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here just so you can see that I wasn't

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really planning to teach all of this but

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you might as well get all the bang for

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your buck

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so to speak okay so practice with just

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two more broadening through the chest

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I'm just noticing now incorporating a

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little bit of tilt in the pelvis

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a little bit of spinal flex here as we

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open through the front body open through

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the throat chakra and find a gentle

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compression or massage in the back of

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the neck okay here you go - Lions

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breaths in a row and then we're done

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inhale in full body experience exhale

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Lions breath tongue out

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then we'll gently release palms walk

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forwards we walk the knees in towards

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Center we'll press up and out of the

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earth so we can curl the toes under

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little counter pose for the feet and

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then we out stretch it in front melting

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the heart to the air we breathe them in

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the soles of the feet and relax take a

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second here if you need to to rotate the

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wrists let me release okeydoke so that

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was Lyons pose you can incorporate this

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breath into your practice in any asana

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that feels good I invite you to you know

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find a little self-expression explore

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doing Lyons breath in downward dog

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explore doing Lyons breath perhaps in a

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Cobra or upward-facing dog or in

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sukhasana meditation pose check it out I

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mean for me again this pose is about

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kind of letting go what other people

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think it's a great way to kind of build

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confidence in your practice which

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hopefully will translate you know up off

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the mat as well I love you guys leave

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questions comments below

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I am incorporating a little bit of a

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hashtag because it's 2014 baby and with

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this pose if you want to get silly with

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me forget about what people think and

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just have some fun you can hashtag Lions

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breath ywa for yoga with Adriene and

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share with us your silly Lions breath

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face love you have a wonderful day visit

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us at yoga with Adriene comm for more

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free goodies namaste

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you