1 00:00:00,300 --> 00:00:02,376 - What's up everyone? Welcome to Yoga With Adriene. 2 00:00:02,376 --> 00:00:05,539 I'm Adriene and this is Benji and today we have a sweet 3 00:00:05,539 --> 00:00:09,543 practice that's gonna help you reunite with your breath. 4 00:00:09,543 --> 00:00:12,892 So hop into something comfy and let's get started. 5 00:00:12,892 --> 00:00:17,217 (upbeat music) 6 00:00:25,726 --> 00:00:28,862 Alrighty my friends, let's begin today's practice 7 00:00:28,862 --> 00:00:30,828 lying on our backs. 8 00:00:30,828 --> 00:00:33,166 You can lay a blanket out if you want to today. 9 00:00:33,166 --> 00:00:35,469 Get nice and cozy 'cause we're gonna stay nice and low to the 10 00:00:35,469 --> 00:00:39,911 ground, focusing on the power of thy breath. 11 00:00:41,074 --> 00:00:43,610 Come on down, when you get there we're gonna begin in this 12 00:00:43,610 --> 00:00:47,147 constructive resting posture by bringing the feet 13 00:00:47,147 --> 00:00:49,899 as wide as your mat. Nice and wide. 14 00:00:49,899 --> 00:00:53,086 And then allowing the knees to fall in so they rest together. 15 00:00:55,455 --> 00:00:57,925 Get nice and comfy here. 16 00:00:57,925 --> 00:01:00,373 Snuggle the shoulder blades together 17 00:01:00,373 --> 00:01:02,703 and bring your hands to your belly. 18 00:01:04,998 --> 00:01:08,395 So you want to come into a position where you can feel 19 00:01:09,603 --> 00:01:13,304 comfortable and relaxed. 20 00:01:17,144 --> 00:01:21,315 Once you get settled in here tuck your chin slightly to 21 00:01:21,315 --> 00:01:23,417 create slight length in the back of the neck 22 00:01:23,417 --> 00:01:26,053 and then close your eyes, baby. 23 00:01:28,655 --> 00:01:32,392 Thank you for selecting this video and thank you for taking 24 00:01:32,392 --> 00:01:36,930 some time out of your day to reunite with your breath. 25 00:01:36,930 --> 00:01:39,544 I believe in the power (laughs) 26 00:01:39,544 --> 00:01:42,823 of reuniting with the breath and 27 00:01:42,823 --> 00:01:46,938 I hope this little ditty here today serves you. 28 00:01:52,679 --> 00:01:54,722 So with the hands on the belly, 29 00:01:55,695 --> 00:01:59,227 the eyelids closed and heavy, 30 00:02:02,422 --> 00:02:04,858 start to notice the parts of your body that 31 00:02:04,858 --> 00:02:07,140 are touching the earth. 32 00:02:13,600 --> 00:02:16,903 And as you bring your attention or your awareness to those 33 00:02:16,903 --> 00:02:21,141 parts, really notice the pressure, 34 00:02:21,141 --> 00:02:25,644 the connection that you feel in the feet, 35 00:02:25,644 --> 00:02:28,993 the elbows, the muscles of the back, 36 00:02:30,924 --> 00:02:32,630 the skull. 37 00:02:36,470 --> 00:02:39,510 Kind of grounding down in this moment. 38 00:02:44,980 --> 00:02:48,869 And then begin to bring your attention to 39 00:02:48,869 --> 00:02:50,871 the rhythm of your breath. 40 00:02:57,144 --> 00:03:02,082 And as we secure the body in stillness, 41 00:03:05,786 --> 00:03:10,625 let the gross body, the big picture body 42 00:03:10,625 --> 00:03:12,225 remain heavy and still 43 00:03:12,225 --> 00:03:14,884 and see if you can allow your breath to start 44 00:03:14,884 --> 00:03:16,416 to move your subtle body. 45 00:03:20,276 --> 00:03:22,936 And if you're like, "Cool, got it," great. 46 00:03:22,936 --> 00:03:24,271 And if you're like, "What does that mean?" 47 00:03:24,271 --> 00:03:26,106 Just explore what that could mean for you. 48 00:03:26,106 --> 00:03:30,243 You don't always have to know what exactly you're doing. 49 00:03:30,243 --> 00:03:34,314 There's a little bit of a tendency on the mat with asana 50 00:03:34,314 --> 00:03:37,856 and with breath to want to get it right. 51 00:03:39,453 --> 00:03:40,948 And so 52 00:03:41,764 --> 00:03:45,025 it's my pleasure to remind you that it's not about 53 00:03:45,025 --> 00:03:47,438 getting it right, it's about exploring. 54 00:03:50,330 --> 00:03:52,332 Getting curious. 55 00:03:56,436 --> 00:04:01,703 Bringing more consciousness to your breath. 56 00:04:04,044 --> 00:04:07,214 And to your life! 57 00:04:07,214 --> 00:04:09,182 Hopefully by now you've started to 58 00:04:09,182 --> 00:04:13,927 take a couple deep inhalations. 59 00:04:16,356 --> 00:04:19,759 Catching the wave of the breath even if it's only once. 60 00:04:19,759 --> 00:04:21,261 Big full inhale in. 61 00:04:23,149 --> 00:04:25,578 Long exhale out. 62 00:04:28,335 --> 00:04:33,340 And then notice how a big full, conscious breath makes you feel. 63 00:04:39,749 --> 00:04:41,350 And then 64 00:04:42,375 --> 00:04:45,665 with the eyes closed and the body nice and heavy here, 65 00:04:47,859 --> 00:04:50,524 just start to lift the corners of the mouth slightly 66 00:04:52,048 --> 00:04:55,834 and send some love 67 00:04:56,925 --> 00:04:59,189 out into the world knowing and 68 00:04:59,189 --> 00:05:03,067 maybe just understanding, 69 00:05:03,067 --> 00:05:05,394 accepting, enjoying, celebrating 70 00:05:05,394 --> 00:05:08,074 that there are so many people practicing this very 71 00:05:08,074 --> 00:05:12,348 practice with you right now and I think that's cool. 72 00:05:20,287 --> 00:05:23,229 So as you are uniting or 73 00:05:23,229 --> 00:05:26,296 reuniting with your breath here today, 74 00:05:27,572 --> 00:05:29,829 wherever you are in the world, 75 00:05:29,829 --> 00:05:32,833 you're also uniting or reuniting with people 76 00:05:34,507 --> 00:05:37,437 who are reuniting with their breath or their spirit. 77 00:05:39,445 --> 00:05:42,976 Alright, go ahead and open the eyes nice and slow. 78 00:05:42,976 --> 00:05:44,911 Bat the eyelashes open. 79 00:05:44,911 --> 00:05:47,380 We're gonna walk the feet all the way together now and just 80 00:05:47,380 --> 00:05:49,249 take the knees in the opposite direction so we're gonna open 81 00:05:49,249 --> 00:05:51,251 the knees out wide. 82 00:05:52,852 --> 00:05:56,823 Reclined Cobbler's Pose as we start to open the hips. 83 00:05:56,823 --> 00:05:58,225 Let gravity do a bit of the work. 84 00:05:58,225 --> 00:06:00,527 We're changing the shape so we're gonna change the breath so 85 00:06:00,527 --> 00:06:03,763 interlace the fingertips, bring them behind the head. 86 00:06:03,763 --> 00:06:06,967 You can extend your thumbs to cradle the neck. 87 00:06:06,967 --> 00:06:12,136 You'll start to feel a stretch in the groin, the inner thigh. 88 00:06:13,073 --> 00:06:17,422 Stretch in the armpit chest, in the shoulder. 89 00:06:18,078 --> 00:06:21,748 And then start to use your breath to create more space. 90 00:06:21,748 --> 00:06:25,085 So breath a nice, full lateral breath into 91 00:06:25,085 --> 00:06:26,820 the side body here, to the ribs. 92 00:06:26,820 --> 00:06:28,148 Here we go. 93 00:06:33,822 --> 00:06:35,644 Deepening the breath. 94 00:06:35,644 --> 00:06:38,927 You can use your thumbs to gently massage 95 00:06:38,927 --> 00:06:41,000 the back of the head if you like. 96 00:06:42,568 --> 00:06:45,216 And we're just slowing things down. 97 00:06:46,072 --> 00:06:49,246 So it doesn't always have to be about 98 00:06:49,246 --> 00:06:51,582 harder, faster, stronger. 99 00:06:55,248 --> 00:07:00,000 The breath is the base, the baseline. 100 00:07:01,154 --> 00:07:03,423 Take one more deep inhale in here. 101 00:07:03,423 --> 00:07:06,121 Breathe into all four sides of the torso. 102 00:07:07,455 --> 00:07:10,196 Then as you exhale you're gonna slowly lift the head, 103 00:07:10,196 --> 00:07:11,765 lift the heart, lift the shoulders, 104 00:07:11,765 --> 00:07:15,635 lift the elbows and just connect to the muscles of the abdominal 105 00:07:15,635 --> 00:07:18,138 wall but see if you can continue with deep 106 00:07:18,138 --> 00:07:19,673 conscious breath as you do so. 107 00:07:19,673 --> 00:07:22,692 Breathing deep here. Keeping the gaze up. 108 00:07:22,692 --> 00:07:24,811 Lots of space between the chin and the chest. 109 00:07:24,811 --> 00:07:26,980 We're not doing a full crunch here 110 00:07:26,980 --> 00:07:29,484 but keeping the neck nice and long. 111 00:07:30,317 --> 00:07:34,054 Challenging ourselves to breathe deep within 112 00:07:34,054 --> 00:07:37,357 this contraction of the core. 113 00:07:39,375 --> 00:07:44,427 Keeping the skin of the face soft and easy, jaw relaxed. 114 00:07:47,318 --> 00:07:50,937 Good, then take one more deep breath in here. 115 00:07:50,937 --> 00:07:53,306 And exhale to slowly release. 116 00:07:53,306 --> 00:07:55,875 You'll bring the hands to the outer edges of the legs. 117 00:07:55,875 --> 00:07:58,712 Close the knees together. 118 00:07:58,712 --> 00:08:01,247 Then scoop the knees up towards the chest. 119 00:08:01,247 --> 00:08:03,249 Get your low back nice and flush with the mat. 120 00:08:03,249 --> 00:08:04,651 Should feel really good. 121 00:08:04,651 --> 00:08:05,819 Give yourself a big hug and 122 00:08:05,819 --> 00:08:08,288 now breathe deep into your belly here. 123 00:08:08,288 --> 00:08:10,957 Nice, full conscious breaths. 124 00:08:10,957 --> 00:08:15,829 So there's not a lot going on here on purpose so that you can 125 00:08:15,829 --> 00:08:19,899 reunite and focus on those deep inhalations 126 00:08:19,899 --> 00:08:22,669 and those long exhalations. 127 00:08:22,669 --> 00:08:26,232 So basically you have to bring the breath. 128 00:08:36,982 --> 00:08:40,253 Take one more cycle of breath in and out. 129 00:08:42,740 --> 00:08:45,525 And I love this idea of cycle of breath because 130 00:08:45,525 --> 00:08:47,027 that's what's going on, right? 131 00:08:47,027 --> 00:08:49,368 Constant cycle of breath, right? 132 00:08:49,368 --> 00:08:51,197 If you catch yourself holding your breath, 133 00:08:51,197 --> 00:08:55,602 eventually you're gonna breathe again otherwise what happens? 134 00:08:55,602 --> 00:08:57,737 You die so keep your breath, 135 00:08:57,737 --> 00:09:01,141 that cycle of breath or spirit going. 136 00:09:01,141 --> 00:09:03,743 And then let's bring the hands to the back of the thighs now 137 00:09:03,743 --> 00:09:05,545 for a little rock and roll move. 138 00:09:05,545 --> 00:09:09,883 You're gonna rock up and down the length of your spine. 139 00:09:09,883 --> 00:09:12,652 If this is difficult, no worries. 140 00:09:12,652 --> 00:09:15,963 I love the humility that also 141 00:09:15,963 --> 00:09:18,658 comes with a yoga practice, 142 00:09:18,658 --> 00:09:21,261 especially an at-home practice where you kind of let your guard 143 00:09:21,261 --> 00:09:25,179 down and really allow 144 00:09:25,179 --> 00:09:28,045 yourself to be yourself. 145 00:09:29,589 --> 00:09:31,371 And eventually we'll meet all the way up 146 00:09:31,371 --> 00:09:33,673 in a nice cross-legged seat. 147 00:09:33,673 --> 00:09:36,643 You can take a second to move 148 00:09:36,643 --> 00:09:39,245 the fleshy part of the buttocks aside. 149 00:09:39,245 --> 00:09:41,454 Find length up through the crown of the head. 150 00:09:42,816 --> 00:09:44,584 And then just allow your hands to rest 151 00:09:44,584 --> 00:09:46,152 wherever they comfortably fall. 152 00:09:46,152 --> 00:09:48,955 So on the knees or the thighs. 153 00:09:48,955 --> 00:09:50,957 Maybe in the lap. 154 00:09:58,631 --> 00:09:59,899 Excellent. 155 00:09:59,899 --> 00:10:03,503 So we have many pranayama videos on the channel. 156 00:10:03,503 --> 00:10:04,604 You can check them out. 157 00:10:04,604 --> 00:10:08,975 We have breath of fire, skull shining breath. 158 00:10:08,975 --> 00:10:10,944 We have Ujjayi breath. 159 00:10:10,944 --> 00:10:13,552 We have alternate nostril breathing. 160 00:10:13,552 --> 00:10:16,716 So if you want to go a little bit deeper learning breath 161 00:10:16,716 --> 00:10:20,220 techniques I will post links to those videos 162 00:10:20,220 --> 00:10:23,056 in the description down below. 163 00:10:23,056 --> 00:10:26,526 Belly breath, all of these wonderful pranayama techniques. 164 00:10:26,526 --> 00:10:31,097 But today it's about just returning to that relationship, 165 00:10:31,097 --> 00:10:35,602 that connection with a big inhale and a long exhale. 166 00:10:35,602 --> 00:10:39,772 So nice conscious breath. 167 00:10:39,772 --> 00:10:42,809 So just come into a quiet seat here. 168 00:10:42,809 --> 00:10:44,611 As you feel comfortable close your eyes again, 169 00:10:44,611 --> 00:10:47,480 tuck your chin to lengthen through the back of the neck and 170 00:10:47,480 --> 00:10:50,402 try to find this lateral breath. 171 00:10:50,402 --> 00:10:52,656 And, in fact, take your hands really fast 172 00:10:52,656 --> 00:10:55,755 to your rib cage here so we can play with the lateral breath. 173 00:10:55,755 --> 00:10:58,324 And what you want to is to find this 174 00:10:58,324 --> 00:11:01,059 expansion of the ribs out as you breathe in. 175 00:11:01,986 --> 00:11:04,697 And then a gentle softening as you breathe out. 176 00:11:05,842 --> 00:11:08,374 So let's give it a couple tries here on your own. 177 00:11:13,139 --> 00:11:16,405 Feeling the ribs expand and lift 178 00:11:17,003 --> 00:11:20,393 as you breathe in and soften and 179 00:11:20,393 --> 00:11:23,029 gently retract as you breathe out. 180 00:11:31,043 --> 00:11:33,960 And then you can keep the hands there if you really like it or 181 00:11:33,960 --> 00:11:35,628 allow the hands to rest gently and 182 00:11:35,628 --> 00:11:39,118 just keep this nice full, 183 00:11:39,118 --> 00:11:41,134 expansive inhale going and 184 00:11:41,134 --> 00:11:43,536 this long, slow exhalation. 185 00:11:51,588 --> 00:11:56,015 And then notice where your thoughts go and remember 186 00:11:56,015 --> 00:11:58,751 that's all part of the game. 187 00:11:58,751 --> 00:12:01,394 Mind and body working together. 188 00:12:03,289 --> 00:12:08,027 So just acknowledge the thoughts and remember 189 00:12:08,027 --> 00:12:09,429 to reunite with your breath. 190 00:12:09,429 --> 00:12:12,715 Return to the breath. The breath always comes first. 191 00:12:25,773 --> 00:12:29,582 And then slowly bat the eyelashes open once again. 192 00:12:29,582 --> 00:12:33,686 So we're gonna end with a super duper duper simple vinyasa and 193 00:12:33,686 --> 00:12:36,990 if this practice inspires you to pick up a more physical practice 194 00:12:36,990 --> 00:12:40,460 after this, awesome, that's what we want but what I really want 195 00:12:40,460 --> 00:12:45,331 is to establish or re-establish, reunite us with the importance 196 00:12:45,331 --> 00:12:49,135 of the value of having a strong relationship with the breath. 197 00:12:49,135 --> 00:12:51,857 I mean honestly it has saved my life. 198 00:12:51,857 --> 00:12:55,408 So I think it's worthy of our time. 199 00:12:55,408 --> 00:12:57,710 It's not always about chaturangas, right or... 200 00:13:00,947 --> 00:13:03,616 So ending with a super simple vinyasa. 201 00:13:03,616 --> 00:13:06,441 We're gonna bring the fingertips to the sides. 202 00:13:06,441 --> 00:13:08,821 You're gonna pull the pinkies back so you can open up through 203 00:13:08,821 --> 00:13:10,957 the chest, the heart space and 204 00:13:10,957 --> 00:13:13,760 really un-crumple through the torso. 205 00:13:13,760 --> 00:13:16,016 Right, finding that length in the spine. 206 00:13:18,297 --> 00:13:21,334 On the inhale you're gonna dial the thumbs back, 207 00:13:21,334 --> 00:13:26,372 pinkies forward, and slowly bring the palms all the way up. 208 00:13:26,372 --> 00:13:28,641 Wrists over the shoulders. 209 00:13:28,641 --> 00:13:30,576 On the exhale you're gonna take the palms, 210 00:13:30,576 --> 00:13:33,913 excuse me, thumbs forward, pinkies back and press the palms 211 00:13:33,913 --> 00:13:36,449 down towards the earth, 212 00:13:36,449 --> 00:13:39,769 fingertips kiss the ground. 213 00:13:39,769 --> 00:13:44,037 So the thing is you want your full inhale 214 00:13:45,067 --> 00:13:46,953 to fuel this gesture 215 00:13:46,953 --> 00:13:50,997 and you want your full exhale to fuel this gesture. 216 00:13:50,997 --> 00:13:53,599 And the kind of trick or challenge, 217 00:13:53,599 --> 00:13:57,103 loving challenge today is I only want you to reach the fingertips 218 00:13:57,103 --> 00:13:59,338 up as high as your breath goes. 219 00:13:59,338 --> 00:14:01,307 So you really kind of wire or 220 00:14:01,307 --> 00:14:03,876 re-wire the brain to unite with the breath. 221 00:14:03,876 --> 00:14:07,346 So for example just a little demo in case you're like, 222 00:14:07,346 --> 00:14:12,118 "Yeah, I got this dude. It's super easy." Pay attention. 223 00:14:12,118 --> 00:14:16,389 For example the inhale down in my belly initiates the thumbs 224 00:14:16,389 --> 00:14:19,358 going back and I'm only going to inhale, 225 00:14:19,358 --> 00:14:22,128 or reach my fingertips up as far as my inhale goes. 226 00:14:22,128 --> 00:14:25,531 So I inhale to my max capacity and my hands are here, 227 00:14:25,531 --> 00:14:27,734 this is where I'm stopping baby. 'Kay? 228 00:14:27,734 --> 00:14:29,368 Same thing on the way down. 229 00:14:29,368 --> 00:14:32,305 Exhale, I'm gonna try to use that breath out to empty, 230 00:14:32,305 --> 00:14:34,774 empty, empty, empty, empty, empty all the way down 231 00:14:34,774 --> 00:14:37,009 and if this is where I land and not here, 232 00:14:37,009 --> 00:14:38,578 I'm gonna stop here. 233 00:14:38,578 --> 00:14:40,813 So I'm going to try to be really true to the breath. 234 00:14:40,813 --> 00:14:43,483 Marry the breath to the movement 235 00:14:43,483 --> 00:14:45,485 and marry the movement to the breath. 236 00:14:47,453 --> 00:14:49,818 Virtual high five. Okay, here we go. 237 00:14:49,818 --> 00:14:52,269 Pull the pinkies back. Lift your heart. 238 00:14:53,381 --> 00:14:55,161 Let's see what happens. 239 00:14:55,161 --> 00:14:58,464 Inhale, open the thumbs, reach it up high. 240 00:15:01,167 --> 00:15:04,570 Only go as far as your inhale and then when that breath stops 241 00:15:04,570 --> 00:15:09,175 you've hit the max capacity turn the thumbs down and in, 242 00:15:09,175 --> 00:15:13,767 pinkies out, palms press down and you use your exhale 243 00:15:13,767 --> 00:15:16,082 to float the fingertips down. 244 00:15:16,082 --> 00:15:18,718 Only go as far as your breath goes. 245 00:15:18,718 --> 00:15:21,587 Empty, empty, empty. 246 00:15:21,587 --> 00:15:22,555 And then inhale. 247 00:15:33,585 --> 00:15:34,950 So keep it going. 248 00:15:34,950 --> 00:15:36,903 I'm not gonna cue you so you can 249 00:15:36,903 --> 00:15:40,807 really practice being true to your breath. 250 00:15:40,807 --> 00:15:43,016 If you don't make it that high on the inhale or make it all the 251 00:15:43,016 --> 00:15:45,845 way down on the exhale, that's okay. 252 00:15:45,845 --> 00:15:47,814 That's part of this experience. 253 00:15:47,814 --> 00:15:50,983 Part of this learning process and it's definitely something 254 00:15:50,983 --> 00:15:52,301 I want you to experience. 255 00:15:52,301 --> 00:15:55,922 So I'm gonna do my own practice here and I'll let you do yours 256 00:15:55,922 --> 00:15:58,348 and we'll see what we discover. 257 00:16:55,481 --> 00:16:57,511 Wherever you are, keep it going. 258 00:16:57,511 --> 00:17:00,259 Don't stop. For these last couple rounds, 259 00:17:00,259 --> 00:17:02,255 the last couple cycles of breath 260 00:17:02,255 --> 00:17:04,156 you might, if you're in a good place, 261 00:17:04,156 --> 00:17:07,760 integrate the neck or the nose and you can think about your 262 00:17:07,760 --> 00:17:10,796 nose traveling in line with your fingertips. 263 00:17:10,796 --> 00:17:14,165 Inhaling, sending the gaze up 264 00:17:14,165 --> 00:17:18,509 and then exhaling gently sending the gaze down. 265 00:17:33,619 --> 00:17:34,287 Don't give up. 266 00:17:34,287 --> 00:17:36,289 Do one more cycle wherever you are. 267 00:17:48,434 --> 00:17:52,939 Now wherever your are let's all together as one inhale reach the 268 00:17:52,939 --> 00:17:54,307 fingertips all the way up. 269 00:17:54,307 --> 00:17:56,909 This time let the palms come all the way together. 270 00:17:56,909 --> 00:17:58,489 Namaste and then exhale 271 00:17:58,489 --> 00:18:03,316 hands slowly melt down to your heart space. 272 00:18:03,316 --> 00:18:07,219 Take a second to relax your shoulders. 273 00:18:07,219 --> 00:18:10,056 Relax your jaw and just notice how you feel. 274 00:18:12,134 --> 00:18:14,584 And allow whatever you discoveries you made 275 00:18:14,584 --> 00:18:16,796 to just settle in here. 276 00:18:21,767 --> 00:18:25,271 Reuniting with the breath. 277 00:18:25,271 --> 00:18:27,907 Gently close your eyes, bow your head to your heart. 278 00:18:30,076 --> 00:18:32,439 Remember the breath is always there for you. 279 00:18:34,847 --> 00:18:36,538 And so am I. 280 00:18:36,538 --> 00:18:37,984 Love you guys. 281 00:18:37,984 --> 00:18:40,459 Thanks for sharing your time and energy with me 282 00:18:40,459 --> 00:18:42,688 and the Yoga With Adriene community. 283 00:18:42,688 --> 00:18:44,624 Let us know how this went for you down below. 284 00:18:44,624 --> 00:18:48,294 In particular this section and 285 00:18:48,294 --> 00:18:50,383 I hope you have an amazing rest of the day. 286 00:18:50,383 --> 00:18:52,226 Namaste. 287 00:18:53,601 --> 00:18:58,011 (upbeat music)