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- What's up everyone? 
Welcome to Yoga With Adriene.

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I'm Adriene and I'm comin' 
at ya from London, England.

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We are here at the 
Adidas Brick Lane Studios.

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It's such an honor 
and a pleasure to be here.

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I've taught a couple classes
here and because we're here for

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a month, of course, we 
have to make sure to shoot

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some free yoga videos for you.

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So thank you so much for being
here and today we're gonna focus

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on a little diddy I'm calling,
"Pranayama Potion" so hop into

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something comfy 
and let's get started.

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(gentle music)

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Alright my darling friends,
let's begin in a comfortable

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seat of your choice.

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So I'm sitting up 
on a little block.

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You can get a little 
blanky or a little towel,

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something to lift the hips if
that feels good in your body.

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You can even do this 
first part in a chair.

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As always take a 
moment to just get settled in.

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We rush around all day and all
night and this time is time that

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you've so beautifully 
and nobly taken for yourself

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so no need to rush.

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As you get settled 
into your seat today,

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try to find length 
up through the spine.

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So if sitting up 
tall feels a little

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hard today just notice

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that and just focus on as 
we continue this practice,

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as we evolve this practice
together just focus on finding

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length through the spine.

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So I say it very carefully
because sometimes when we're

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told to sit up tall we kind
of come into a rigid state,

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a rigid energy state and 
that's not what we want today

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for our Pranayama Potion.

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We want to kind of take 
it easy and relax the body,

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calm the nervous system 
and find what feels good.

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So just take your time finding
length through the spine.

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And wherever you've come to sit,
see if you can bring your palms

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face down either on 
the thighs or on the knees,

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whichever feels best 
for you and your body today.

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Sweet, and then the 
hardest part is over,

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ah, we made it, we're here.

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So let's make the most 
of our time together by

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really focusing on the breath.

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So as you're ready take a deep
breath in through your nose.

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And then empty just nice and
easy out through your mouth.

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Again, just like that.

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You can close your eyes 
or soften your gaze now.

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Deep breath in, 
and nothing fancy,

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just a long, long,
long breath out.

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Then one more time, big inhale

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and this time as you breathe out
relax your shoulders down.

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Just drop a little 
weight down into your elbows.

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Again focusing on bringing
length through the spine as we

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progress through our 
journey here together.

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Alright, now come into 
stillness best you can.

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Close your eyes and if you're
not comfortable closing your

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eyes for whatever reason you
can just soften your gaze gently

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past down your nose.

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Gently down past your nose.

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(chuckles) I'm getting 
into it already.

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So take a second to just
notice where your thoughts go.

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Notice your 
current energy state.

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Check in.

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And then be open to your current
energy state evolving and

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changing throughout the course
of our practice today so that

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hopefully when you 
step off the mat and

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into the rest of your 
day or night you can feel

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a little different,
a little better.

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Definitely more present.

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Whatever that means to you.

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Again, just 
noticing the thoughts

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that are coming up here.

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Taking a moment to 
check in with your current

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state of affairs.

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And then as you gently 
bring the palms together,

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Anjuli Mudra, at your 
heart or at your chest,

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just do this with this idea of
accepting where you are today.

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So no matter how the brain is
and how the body's feeling or

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what your energy level is,
taking the palms together and

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just taking a moment 
here to accept exactly

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where you are today.

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Alright and then 
bowing the head to the heart.

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The mind intelligence to the
body intelligence and starting

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to notice your breath.

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Starting to notice the sensation
in the back of your neck,

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the muscles of the neck.

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And then just by bringing
our awareness to the breath,

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hopefully you start to 
breathe a little deeper

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and a little more fully.

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Awesome, take a 
deep breath in here.

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Won't take a moment to connect
to all the people practicing

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with this video 
around the world.

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And then as you breathe out on
your next breath out just nice

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and easy, hands'll return
back to the knees or the thighs.

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We'll relax the shoulders down
and we're just gonna start with

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a little warm up in 
the neck and shoulders.

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You're gonna draw small 
circles with the nose one way

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and then the other 
reversing your circle.

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Continuing to 
gently deepen the breath.

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One way and then the other.

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Really listening 
to any sounds that

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the body might be offering up.

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And continuously, again,
returning to that invitation to

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find length up 
through the spine.

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So you just might notice that as
we start to add tasks or layers

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on to the practice we start to
kind of forget and come back

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into a pattern of maybe 
slouching and it's all good.

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Just find length in the 
spine whenever you remember.

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Alright and then when you're
ready go ahead and drop your

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right ear over 
your right shoulder.

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Start to lift up 
through your chest,

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take a deep breath in.

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Exhale, relax 
the shoulders down.

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And then all the 
way through center.

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Left ear over left shoulder,
deep breath in,

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lift your chest up just a bit.

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And use your exhale to 
relax your shoulders down.

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(whooshes)

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Alright, come on 
back to center.

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Now we're gonna take 
left fingertips all the

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way up towards the sky.

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Big stretch, feel that length up
through the side body and then

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up and over as 
you take just a nice,

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easy side body stretch.

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Again, think about 
finding length through

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the spine here 
as you breathe in.

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And dropping the shoulders away

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from the ears 
as you breathe out.

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Nice and easy, 
come back up to center,

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same thing on the other side.

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We'll reach the right 
fingertips all the way up.

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Find length, create space,
inhale and then exhale nice and

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easy over towards the side.

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Using that 
inhale to find length.

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So remember the neck 
is an extension of the

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spine you wanna create space.

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And then using an exhale to

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drop the shoulders 
away from the ears.

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Oh yeah.

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And then we'll 
come back to center,

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hands come back to 
the thighs and the knees.

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Inhale, think about an upward
current of energy through the

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front body and as you exhale
think about a downward current

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of energy through the back body.

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So you have this loop that we
talk about in our yoga a lot.

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And really in a lot 
of physical practices,

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even in strength training, we
talk about this loop to kind of

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brace the body to be strong

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and flexible at the same time so

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just start to lift up through
the front body a little more,

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ground through the 
back body a little more.

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If this is new to you, 
this idea of currents of energy,

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awesome.
Keep an open mind.

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You're doing great.

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Alright, now let's breathe.

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Okay, so we're gonna work with
a little breath ratio today.

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So we're gonna start 
with an inhale for two

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and an exhale for four.

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You can use Ujjayi 
breath if you're familiar.

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This is an audible breath,

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listening to the 
sound of your breath.

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We have a whole foundations
video just on Ujjayi breath in

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the Pranayama series so

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if you want to 
check that out, you can.

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But for now let's 
just experiment together.

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Trusting that whatever we're
supposed to get out of this

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practice will come just by
participating and staying open.

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Okay so we're 
gonna inhale for two,

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I'll count us off 
and then a nice,

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slow exhale for four.

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You'll pause at the 
end and then we'll repeat.

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To begin we're just gonna take a
big ol' inhale in for nothing.

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Here we go!

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Find that length 
through the spine and

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then big exhale out for nothing,
relax the shoulders down

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and here we go,
we're gonna inhale for one, two.

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Pause, retain the breath.

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And exhale for four,

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three, two, one.

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Awesome work, that's it. Pause.

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Inhale for one, two.

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Finding length, pause.

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Exhale for four, three,

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two, empty on the one.

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You're doing great.

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Here we go, big inhale for one,

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two. Pause.

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Exhale, relaxing 
the shoulders for four,

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three, two and one.

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Soften your gaze now or close
your eyes as you breathe in for

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one, full breath, two, pause.

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And out for four,

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three, two, one.

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Pause, awesome.

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Here we go, breathing 
into the belly for one,

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two, pause.

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Exhale for four,

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three, two, one, pause.

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Big belly breath for one, two.

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Four, three, two, one.

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Stick with it, 
big inhale for one,

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two, pause, retain the breath.

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Exhaling for 
four, three, two, one.

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One more round like this.

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Big inhale for one, two.

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And release, 
four, three, two, one.

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Now letting go of the ratio,
just noticing how you feel.

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If that was tricky or if you 
had monkey mind, all good.

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That's why we're here 
to really come to terms

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with what is going on.

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Don't forget, you know, often
what's going on in your outer

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world is a reflection of what's
going on in your inner world.

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(giggles) Love you!

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And vice versa. 
Can think of it either way.

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Alright, so now adding a couple
numbers on to the breath ratio.

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We're gonna inhale for four,

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slow and controlled 
exhale out for six.

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You got this. 
We're here to experiment.

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Okay, same thing as before,
big inhale for nothing.

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Exhale for nothing 
and then we'll begin.

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I got ya. Here we go,
big inhale.

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Exhale to relax 
the shoulders down,

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keep the chest 
lifted here, heart lifted.

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And inhaling for four,
here we go.

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Inhale for one,

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two, three, and four.

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Pause.

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Exhale for six, five,

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four, three, 
two, empty on the one.

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Beautiful, here we go,

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breathing into 
the belly for one,

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two, three, four.

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Pause,

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exhaling for six, five, four,

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three, empty, two, empty, one.

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Pause.

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Inhale for one,

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two, three, four.

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Pause.

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Exhale for six, five, four,

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three, two, one.

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Option to put the 
hands on the belly here.

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Breathe into your 
hands for one, two,

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three, and four.

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Pause.

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Chest lifted, heart lifted.

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Empty for six, five,

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four, three, two, one.

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Awesome control.

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Here we go, big inhale for one,

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00:12:51,456 --> 00:12:55,074
two, three and four.

251
00:12:56,976 --> 00:13:01,496
Exhale for six, five, four,

252
00:13:02,520 --> 00:13:05,284
three, two, and one.

253
00:13:05,284 --> 00:13:07,582
You're doing awesome.
One more round just like this.

254
00:13:07,582 --> 00:13:12,759
One, two, three, four.

255
00:13:12,759 --> 00:13:14,260
Pause, retain the breath.

256
00:13:14,260 --> 00:13:15,660
Heart lifted.

257
00:13:16,863 --> 00:13:22,135
And exhaling 
for six, five, four,

258
00:13:22,135 --> 00:13:25,238
three, two, empty on the one.

259
00:13:25,238 --> 00:13:27,473
Awesome, now let it go.

260
00:13:27,473 --> 00:13:28,808
Try not to fidget too much here.

261
00:13:28,808 --> 00:13:31,944
Do whatever you need to do but
try not to fidget if you can.

262
00:13:31,944 --> 00:13:34,347
Just notice how you feel.

263
00:13:34,347 --> 00:13:35,948
Nice easy breathing here.

264
00:13:37,930 --> 00:13:41,270
Just taking this 
time to be still,

265
00:13:41,270 --> 00:13:43,225
to gather yourself.

266
00:13:44,924 --> 00:13:47,493
Connect to what's 
going on in your inner world.

267
00:13:55,376 --> 00:13:57,802
Okie doke, last ratio.

268
00:13:57,802 --> 00:14:01,907
Inhaling in for six, 
exhaling out for eight.

269
00:14:01,907 --> 00:14:04,844
Gonna need to use slow,
focused, concentrated breathing.

270
00:14:04,844 --> 00:14:07,480
So big inhale into the 
belly as you breathe in,

271
00:14:07,480 --> 00:14:09,248
that balloon breath.

272
00:14:09,248 --> 00:14:11,851
And then soft retraction of
the navel in as you empty,

273
00:14:11,851 --> 00:14:13,402
empty, empty out.

274
00:14:13,402 --> 00:14:16,209
Again, it's inhaling 
in for six and

275
00:14:16,209 --> 00:14:20,226
slow, controlled 
exhale for eight. 'Kay?

276
00:14:20,226 --> 00:14:23,596
Same as before, one big cycle of
breath in and out for nothing.

277
00:14:23,596 --> 00:14:25,398
Here we go, big inhale.

278
00:14:25,398 --> 00:14:27,400
Find that length 
up through the spine.

279
00:14:29,268 --> 00:14:32,138
Let something go as you 
relax the shoulders down.

280
00:14:34,794 --> 00:14:36,542
And last round of Pranayama,
here we go.

281
00:14:36,542 --> 00:14:38,848
Inhaling for one,

282
00:14:38,848 --> 00:14:43,516
two, three, four,

283
00:14:43,516 --> 00:14:44,817
five and six.

284
00:14:44,817 --> 00:14:46,819
Pause, you're doing great.

285
00:14:49,622 --> 00:14:55,364
Exhaling for 
eight, seven, six, five,

286
00:14:55,364 --> 00:14:59,999
four, three, you got 
this, two, empty on the one.

287
00:14:59,999 --> 00:15:00,833
Big inhale.

288
00:15:00,833 --> 00:15:04,837
One, two, three,

289
00:15:04,837 --> 00:15:09,491
four, five, six, pause.

290
00:15:09,491 --> 00:15:14,089
Exhale, eight, 
seven, six,

291
00:15:14,089 --> 00:15:16,445
five, four,

292
00:15:16,445 --> 00:15:19,619
three, two, one.

293
00:15:19,619 --> 00:15:24,624
Big inhale, one, 
two, three, four,

294
00:15:25,730 --> 00:15:28,475
five, six, pause.

295
00:15:29,645 --> 00:15:35,207
Exhale for 
eight, seven, six, five,

296
00:15:35,804 --> 00:15:39,743
four, three, two and one.

297
00:15:40,324 --> 00:15:43,913
Inhale, one, two, three,

298
00:15:44,692 --> 00:15:48,201
four, five, six.

299
00:15:49,602 --> 00:15:53,029
Eight, seven, six,

300
00:15:53,029 --> 00:15:55,775
five, four,

301
00:15:55,775 --> 00:15:59,265
three, two, one.

302
00:16:01,194 --> 00:16:05,199
One, two, three,

303
00:16:05,199 --> 00:16:07,763
four, five, six.

304
00:16:09,096 --> 00:16:12,818
Eight, seven, six,

305
00:16:12,818 --> 00:16:15,183
five, four,

306
00:16:15,183 --> 00:16:17,677
three, two, one.

307
00:16:17,677 --> 00:16:19,407
Two more rounds.
You got this, stick with it.

308
00:16:19,407 --> 00:16:23,241
One, two, three,

309
00:16:23,241 --> 00:16:26,319
four, five, six.

310
00:16:27,889 --> 00:16:32,558
Eight, seven, six, five,

311
00:16:32,558 --> 00:16:37,025
four, three, two, one.

312
00:16:38,524 --> 00:16:42,875
Inhale for one, two, three,

313
00:16:42,875 --> 00:16:46,272
four, five, six.

314
00:16:47,581 --> 00:16:51,015
Empty for eight, seven,

315
00:16:51,015 --> 00:16:53,486
six, five,

316
00:16:53,486 --> 00:16:58,247
four, three, two, and one.

317
00:16:58,846 --> 00:17:00,415
Awesome.

318
00:17:01,554 --> 00:17:06,125
Now back to a nice, 
natural easy breath.

319
00:17:12,898 --> 00:17:15,437
Just take a moment 
to notice how you feel.

320
00:17:21,488 --> 00:17:23,469
And then when you're ready,

321
00:17:23,469 --> 00:17:26,933
gently batting 
the eyelashes open.

322
00:17:30,883 --> 00:17:35,154
We're gonna flip the palms up
now and on a big inhale you're

323
00:17:35,154 --> 00:17:36,956
gonna send the 
fingertips out left to right.

324
00:17:36,956 --> 00:17:40,226
Try to really take up space
here so spread the fingertips,

325
00:17:40,226 --> 00:17:42,895
let the lower body be
really heavy here as you inhale,

326
00:17:42,895 --> 00:17:45,531
reach for the sky, big stretch.

327
00:17:45,531 --> 00:17:47,700
You're gonna interlace 
the fingertips up overhead,

328
00:17:47,700 --> 00:17:50,462
find that steeple grip.
Index finger pointing up.

329
00:17:50,462 --> 00:17:52,633
Big inhale.

330
00:17:52,638 --> 00:17:55,325
Exhale, drop the shoulders down.

331
00:17:55,325 --> 00:17:57,100
Breathe into all four 
sides of the torso here.

332
00:17:57,104 --> 00:17:59,194
Big inhale.

333
00:17:59,194 --> 00:18:01,161
Exhale, drop the shoulders down.

334
00:18:02,121 --> 00:18:04,283
Big inhale, reach up.

335
00:18:04,283 --> 00:18:05,918
Once again, 
over towards the right.

336
00:18:05,918 --> 00:18:07,453
Nice side body stretch here.

337
00:18:07,453 --> 00:18:09,765
Keep the neck nice and long.

338
00:18:09,765 --> 00:18:12,024
And then back up to center,
draw your navel in,

339
00:18:12,024 --> 00:18:14,060
hug the lower ribs in.

340
00:18:14,060 --> 00:18:16,095
And then over to 
the opposite side.

341
00:18:16,095 --> 00:18:18,343
Big stretch, big breath.

342
00:18:20,110 --> 00:18:21,534
And then all the way back up.

343
00:18:21,534 --> 00:18:23,569
Great. Big inhale, look up.

344
00:18:23,569 --> 00:18:25,571
Exhale, break free, cactus arms.

345
00:18:25,571 --> 00:18:26,973
Keep the 
fingertips spreading here,

346
00:18:26,973 --> 00:18:27,807
bend the elbows.

347
00:18:27,807 --> 00:18:29,809
You're gonna really pull 
the elbows back drawing your

348
00:18:29,809 --> 00:18:30,910
shoulder blades together.

349
00:18:30,910 --> 00:18:33,212
Inhale in.

350
00:18:33,212 --> 00:18:35,081
Exhale, relax 
the shoulders down.

351
00:18:36,366 --> 00:18:38,718
Beautiful, inhale in again.

352
00:18:38,718 --> 00:18:40,753
Exhale, twist to 
one side, any side.

353
00:18:40,753 --> 00:18:42,021
Try to keep your heart lifted.

354
00:18:42,021 --> 00:18:44,023
Just a nice, easy twist here.

355
00:18:47,593 --> 00:18:49,695
Beautiful and then 
we'll come back to cactus,

356
00:18:49,695 --> 00:18:51,330
back to the middle.

357
00:18:51,330 --> 00:18:52,098
Where I'm from, Texas,

358
00:18:52,098 --> 00:18:56,558
so we also call this 
football goal post arms.

359
00:18:56,558 --> 00:18:58,104
And then over to the other side.

360
00:18:58,104 --> 00:18:59,338
Nice, easy twist.

361
00:19:05,044 --> 00:19:09,582
Yes and then back to goal 
post arms and then inhale,

362
00:19:09,582 --> 00:19:10,483
reach all the way up.

363
00:19:10,483 --> 00:19:13,582
Palms kiss together,
Jai Namaste.

364
00:19:13,582 --> 00:19:16,455
Inhale to look up, 
carve a line with the nose,

365
00:19:16,455 --> 00:19:17,423
look up.

366
00:19:17,423 --> 00:19:21,304
And exhale to gather 
it all back into what

367
00:19:21,304 --> 00:19:23,847
matters most, your heart.

368
00:19:25,997 --> 00:19:28,910
In other words...

369
00:19:30,469 --> 00:19:33,385
Taking a moment 
to just go back in

370
00:19:34,274 --> 00:19:39,022
towards what matters most.

371
00:19:39,022 --> 00:19:43,349
How you feel inside.

372
00:19:43,349 --> 00:19:45,384
We live in a world where
constantly kind of being told

373
00:19:45,384 --> 00:19:48,254
where to look, 
how to feel, what to wear,

374
00:19:48,254 --> 00:19:52,119
what's appropriate, so it's so
important that we take out

375
00:19:53,800 --> 00:19:57,531
some time to 
just collect ourselves,

376
00:19:57,531 --> 00:20:01,496
connect to ourselves 
and gather ourselves

377
00:20:01,496 --> 00:20:04,595
before we step back into

378
00:20:06,968 --> 00:20:10,910
the chaos. (laughs) 
No, just kidding. (laughs)

379
00:20:10,910 --> 00:20:12,311
Take one more quiet moment here.

380
00:20:12,311 --> 00:20:14,313
Just observe your breath,
notice how you feel.

381
00:20:19,247 --> 00:20:20,953
And then when you're ready,
we'll take the thumbs right up

382
00:20:20,953 --> 00:20:23,055
to the third eye, 
take a deep breath in.

383
00:20:24,940 --> 00:20:28,727
Connecting, gathering, 
collecting ourselves but also

384
00:20:28,727 --> 00:20:31,630
through this amazing 
community which I am

385
00:20:31,630 --> 00:20:34,166
so very grateful 
to be a part of.

386
00:20:34,166 --> 00:20:36,168
Connecting to people.

387
00:20:37,703 --> 00:20:40,439
All types, all kinds, all moods.

388
00:20:42,608 --> 00:20:47,146
All spots on the map connecting
to people all over the world.

389
00:20:50,116 --> 00:20:53,452
Take one more final beautiful,
buoyant breath in

390
00:20:55,080 --> 00:20:58,858
and then we'll use 
our exhale to bow.

391
00:20:58,858 --> 00:21:00,025
Thanks everyone.

392
00:21:00,025 --> 00:21:01,600
See you next week.

393
00:21:01,600 --> 00:21:03,111
Namaste.

394
00:21:03,118 --> 00:21:07,600
(gentle music)