1
00:00:00,422 --> 00:00:02,622
- Hi everyone and welcome
to Yoga With Adriene.

2
00:00:02,622 --> 00:00:05,380
I am Adriene and today
we are going to learn

3
00:00:05,380 --> 00:00:09,293
a basic breath we do in yoga
called the Ujjayi breath.

4
00:00:09,293 --> 00:00:13,090
It's also referred to as
the victorious breath.

5
00:00:13,090 --> 00:00:15,956
But it's an audible breath, 
an internal sound

6
00:00:15,956 --> 00:00:20,386
that we can use to anchor
the busy mind in, on.

7
00:00:20,386 --> 00:00:24,559
Also, really widely 
used in Flow Yoga which

8
00:00:24,559 --> 00:00:26,753
quite popular these days.

9
00:00:26,753 --> 00:00:28,588
And just a beautiful 
breath because it's

10
00:00:28,588 --> 00:00:32,372
energizing and 
calming all at once.

11
00:00:32,372 --> 00:00:35,267
So, hop on the mat 
and let's learn Ujjayi.

12
00:00:35,267 --> 00:00:38,959
(upbeat music)

13
00:00:46,918 --> 00:00:49,019
Okay, so begin we're 
going to come into a

14
00:00:49,019 --> 00:00:51,075
comfortable seat 
of your choice.

15
00:00:51,075 --> 00:00:53,200
This can be in a chair.
This can be against a wall.

16
00:00:53,200 --> 00:00:56,392
We can come into Sukhasana, 
the Easy Pose.

17
00:00:56,392 --> 00:00:59,492
A nice comfortable 
place where we can find

18
00:00:59,492 --> 00:01:01,468
a little bit of ease
and perhaps a little bit

19
00:01:01,468 --> 00:01:04,916
of a lift in the heart here
as we learn Ujjayi breath.

20
00:01:06,406 --> 00:01:08,930
Peeling my skin up off
my mat there, sorry.

21
00:01:08,930 --> 00:01:10,964
Looping the shoulders,
forward, up and back.

22
00:01:10,964 --> 00:01:13,969
Find that lift in the
heart and just notice your

23
00:01:13,969 --> 00:01:15,781
natural breath here.

24
00:01:17,231 --> 00:01:19,530
The natural ebb and flow.

25
00:01:19,530 --> 00:01:22,409
Close your eyes if you want.

26
00:01:22,409 --> 00:01:25,766
Just first bringing our
attention to the natural breath.

27
00:01:29,842 --> 00:01:31,583
Then we'll begin to deepen
the breath by taking

28
00:01:31,583 --> 00:01:34,289
a nice sweet inhale 
in through the nose.

29
00:01:35,468 --> 00:01:37,616
And exhale, let it out 
through the mouth.

30
00:01:39,732 --> 00:01:42,270
So I'm inhaling completely
through the nose.

31
00:01:43,758 --> 00:01:45,318
And then I'm relaxing my jaw and

32
00:01:45,318 --> 00:01:48,727
almost creating a ha
sound as I breathe out.

33
00:01:50,689 --> 00:01:52,733
Let's try it again.
Inhale through the nose.

34
00:01:55,530 --> 00:01:59,517
Exhale, ha sound, breathe out.

35
00:02:01,207 --> 00:02:04,853
Now sometimes we'll ask
students to bring their hand up

36
00:02:04,853 --> 00:02:07,430
inhale in through the nose.

37
00:02:07,430 --> 00:02:09,559
And exhale, feel the
breath as you exhale out.

38
00:02:12,163 --> 00:02:13,026
It's a warm breath.

39
00:02:13,026 --> 00:02:15,261
Inhale, cool air in.

40
00:02:16,567 --> 00:02:18,683
Exhale with sound out.

41
00:02:21,245 --> 00:02:23,587
Now we can release the
hand, ditch the hand

42
00:02:23,587 --> 00:02:25,576
and practice that just
a couple more times.

43
00:02:25,576 --> 00:02:27,786
Inhale, full breath 
in through the nose.

44
00:02:29,906 --> 00:02:32,805
Exhale, open mouth, ha.

45
00:02:36,461 --> 00:02:40,087
There's an image of maybe
fogging up the window here.

46
00:02:40,087 --> 00:02:42,165
Drawing a little 
heart or I love you

47
00:02:42,165 --> 00:02:44,766
or writing a secret message.

48
00:02:44,766 --> 00:02:47,484
So inhale in through the nose.

49
00:02:47,484 --> 00:02:50,491
And exhale, fogging up the
window here are we breathe out.

50
00:02:53,734 --> 00:02:56,050
So, Ujjayi is an audible breath.

51
00:02:56,050 --> 00:03:00,634
Granted this is an internal
breath, so an internal sound.

52
00:03:00,634 --> 00:03:02,644
I do think it's nice 
to be in public class

53
00:03:02,644 --> 00:03:05,907
and hear the sound of the
person's breath next to you.

54
00:03:05,907 --> 00:03:07,671
I think it's inspiring 
and the breath

55
00:03:07,671 --> 00:03:09,866
is something that 
connects all of us.

56
00:03:09,866 --> 00:03:13,046
But this doesn't have to be a
really loud sound in the end.

57
00:03:13,046 --> 00:03:16,367
This can be a soft internal
sound that we can use in yoga

58
00:03:16,367 --> 00:03:18,503
to allow the mind to anchor on.

59
00:03:18,503 --> 00:03:20,525
A soundtrack for our practice.

60
00:03:20,525 --> 00:03:23,831
Because ultimately our goal
for yoga is to synchronize

61
00:03:23,831 --> 00:03:26,217
the breath, of course, 
with the movement

62
00:03:26,217 --> 00:03:29,288
and we can use this Ujjayi
breath to quiet the mind.

63
00:03:29,288 --> 00:03:32,522
Letting the mind literally
anchor in this breath practice

64
00:03:32,522 --> 00:03:35,104
or this pranayama, Ujjayi.

65
00:03:35,104 --> 00:03:37,124
Now, taking it a step further

66
00:03:37,124 --> 00:03:40,491
we're going to do the exhale
but with the lips closed.

67
00:03:40,491 --> 00:03:42,716
The jaw will stay 
relaxed but I'm going to

68
00:03:42,716 --> 00:03:46,711
bring my awareness now 
to the back of the throat.

69
00:03:46,711 --> 00:03:49,964
This is sometimes referred
to as the Darth Vader breath

70
00:03:49,964 --> 00:03:51,984
and I love that 
because it's so true.

71
00:03:51,984 --> 00:03:55,142
This is Darth Vader sound
as we breathe in and out.

72
00:03:55,142 --> 00:03:58,288
It's a slight restriction
in the back of the throat,

73
00:03:58,288 --> 00:04:00,888
a hissing sound, if you will.

74
00:04:00,888 --> 00:04:03,246
Where we let the breath
just kind of swirl around

75
00:04:03,246 --> 00:04:04,488
in the back of the throat

76
00:04:04,488 --> 00:04:06,926
on the inhale 
and the exhale out.

77
00:04:06,926 --> 00:04:08,946
So it's a little bit hard to
explain but let's just try

78
00:04:08,946 --> 00:04:11,384
practicing Ujjayi breath here.

79
00:04:11,384 --> 00:04:12,638
Now with the lips closed.

80
00:04:12,638 --> 00:04:14,926
So we'll inhale deeply 
in through the nose.

81
00:04:17,496 --> 00:04:19,383
Finding that sound, 
that restriction

82
00:04:19,383 --> 00:04:20,927
in the back of the throat.

83
00:04:22,357 --> 00:04:24,549
And exhale, same thing
as we did before but now

84
00:04:24,549 --> 00:04:26,302
with the lips closed.

85
00:04:30,806 --> 00:04:32,628
Let's try it again. Inhale.

86
00:04:43,403 --> 00:04:46,839
So for beginners 
it's easier to practice

87
00:04:46,839 --> 00:04:48,279
with the mouth open.

88
00:04:49,741 --> 00:04:53,120
And you might want to, 
mid-exhale, close the lips.

89
00:04:53,120 --> 00:04:56,068
Just to get a sense of how
to transition to the Ujjayi

90
00:04:56,068 --> 00:04:56,970
with the lips closed.

91
00:04:56,970 --> 00:04:58,541
So for instance I'll inhale in.

92
00:04:58,541 --> 00:05:00,004
I can release the hand (laughs).

93
00:05:00,004 --> 00:05:01,444
Inhale in.

94
00:05:02,396 --> 00:05:04,533
Exhale, start with 
the mouth open.

95
00:05:09,199 --> 00:05:10,905
And midway close the lips.

96
00:05:10,905 --> 00:05:13,204
Really feeling that 
breath swirl around

97
00:05:13,204 --> 00:05:14,864
in the back of the throat
just seeping through

98
00:05:14,864 --> 00:05:16,405
a little bit there.

99
00:05:16,405 --> 00:05:19,299
Now it's easier to find
that hissing sound,

100
00:05:19,299 --> 00:05:21,064
that Ujjayi sound in
the back of the throat

101
00:05:21,064 --> 00:05:22,039
on the exhale.

102
00:05:22,039 --> 00:05:23,227
But it's a little bit more
difficult to connect to it

103
00:05:23,227 --> 00:05:24,361
on the inhale.

104
00:05:24,361 --> 00:05:27,077
This is where that Darth Vader
image really comes in handy.

105
00:05:27,077 --> 00:05:28,981
So let's practice just 
a couple of times

106
00:05:28,981 --> 00:05:31,303
finding that sound,
really letting the mind

107
00:05:31,303 --> 00:05:33,294
anchor on the sound 
of the breath here.

108
00:05:33,294 --> 00:05:34,749
Here we go.

109
00:05:34,749 --> 00:05:36,701
Nice deep inhale in.

110
00:05:42,475 --> 00:05:44,282
And exhaling.

111
00:05:56,298 --> 00:06:00,163
Let it grow, let it evolve,
let it come to the body in time

112
00:06:00,163 --> 00:06:01,307
so there's no 
need to force it.

113
00:06:01,307 --> 00:06:05,040
Again, this is really a tool 
for you to anchor internally

114
00:06:05,040 --> 00:06:08,941
the mind with the sound
of that internal breath

115
00:06:08,941 --> 00:06:13,039
or soft soundtrack, 
if you will, of the practice.

116
00:06:13,039 --> 00:06:16,057
So you don't have to be
the loudest one in the room

117
00:06:16,057 --> 00:06:17,966
is what I'm trying to say here.

118
00:06:17,966 --> 00:06:19,923
So, enjoy Ujjayi.

119
00:06:19,923 --> 00:06:20,980
Here we go.

120
00:06:29,484 --> 00:06:33,153
(upbeat music)