1
00:00:00,280 --> 00:00:01,050
- What's up, party people?

2
00:00:01,050 --> 00:00:03,850
Welcome to Yoga With Adriene,
I'm Adriene.

3
00:00:03,850 --> 00:00:07,280
Today we have a video
for the pranayama series.

4
00:00:07,280 --> 00:00:10,320
This is a breath technique
called Shitali or sheet-ah-lee,

5
00:00:10,320 --> 00:00:11,690
that I really love,

6
00:00:11,690 --> 00:00:13,710
and I think it's important to

7
00:00:13,710 --> 00:00:15,870
put this out into the
world and to practice,

8
00:00:15,870 --> 00:00:19,275
especially because

9
00:00:19,275 --> 00:00:22,680
we have this 
growing popularity in yoga,

10
00:00:22,680 --> 00:00:25,890
which is really great and
there's lots of flow and active,

11
00:00:25,890 --> 00:00:27,030
and yoga's a workout,

12
00:00:27,030 --> 00:00:30,465
and we have our yoga for weight
loss series and everything,

13
00:00:30,465 --> 00:00:32,730
but we wanna make 
sure we also balance that

14
00:00:32,730 --> 00:00:34,230
with things like 
pranayama practice,

15
00:00:34,230 --> 00:00:37,110
breath practice,
and this one in particular,

16
00:00:37,110 --> 00:00:40,500
which is super awesome after
you've maybe done a sweaty yoga,

17
00:00:40,500 --> 00:00:42,480
had a good workout,
or maybe you've come home from

18
00:00:42,480 --> 00:00:44,100
a run and you wanna
connect to your spirit

19
00:00:44,100 --> 00:00:47,250
and just kind of
balance things out,

20
00:00:47,250 --> 00:00:49,290
keyword "balance,"
so that you're not left

21
00:00:49,290 --> 00:00:52,150
feeling agitated
and kind of fiery.

22
00:00:52,150 --> 00:00:54,770
So Shitali or sheet-ah-lee,
is a cooling breath,

23
00:00:54,770 --> 00:00:57,510
it's also really awesome 'cause

24
00:00:57,510 --> 00:00:59,550
I like to refer to
it as "taco breath,"

25
00:00:59,550 --> 00:01:01,148
and I love tacos.

26
00:01:02,454 --> 00:01:04,140
But this is in all seriousness

27
00:01:04,140 --> 00:01:06,630
just a great way
to cool off the body,

28
00:01:06,630 --> 00:01:09,330
also the mind,
reduce stress,

29
00:01:09,330 --> 00:01:10,770
take it a notch down,

30
00:01:10,770 --> 00:01:12,810
really great for the
entire nervous system,

31
00:01:14,004 --> 00:01:16,710
really great if you're kind of
pissy or just feeling like

32
00:01:16,710 --> 00:01:19,170
you need something
to connect you

33
00:01:19,170 --> 00:01:21,220
to the greater
good of humanity.

34
00:01:21,220 --> 00:01:25,245
Taco breath is for you,
so let's get started.

35
00:01:25,245 --> 00:01:28,625
(upbeat music)

36
00:01:36,101 --> 00:01:37,670
Okay, so to begin

37
00:01:37,670 --> 00:01:39,890
we're going to come
into a comfortable seat,

38
00:01:39,890 --> 00:01:41,990
I'm coming in to
a little Hero variation

39
00:01:41,990 --> 00:01:44,580
with the block
underneath me for support,

40
00:01:44,580 --> 00:01:47,390
but you can come
into any comfortable seat

41
00:01:47,390 --> 00:01:50,520
where the spine can be
nice and tall and erect.

42
00:01:52,297 --> 00:01:53,690
So that could be in a chair,

43
00:01:53,690 --> 00:01:54,920
it could be cross-legged,

44
00:01:54,920 --> 00:01:58,825
or it could be on
the knees like moi.

45
00:01:58,825 --> 00:02:00,350
So very important though,
all jokes aside,

46
00:02:00,350 --> 00:02:03,960
that we just find this length
in the spine so that we can

47
00:02:03,960 --> 00:02:06,770
lift and lengthen up
through the crown of the head,

48
00:02:06,770 --> 00:02:09,710
the center
channel nice and long.

49
00:02:09,710 --> 00:02:13,670
(snickers) Okay,
and then just take a second to

50
00:02:13,670 --> 00:02:16,730
close your eyes and
notice your breath.

51
00:02:19,299 --> 00:02:20,853
Is it short?

52
00:02:22,382 --> 00:02:24,540
Is it shallow?

53
00:02:25,594 --> 00:02:28,056
Can you deepen it
a little bit here?

54
00:02:35,681 --> 00:02:37,940
And then to begin our
cooling breath here today

55
00:02:37,940 --> 00:02:40,190
we're going to
bring our attention,

56
00:02:40,190 --> 00:02:42,480
our focus to the tongue

57
00:02:42,480 --> 00:02:45,950
and see if we can curl the
edges of the tongue inward

58
00:02:45,950 --> 00:02:47,711
like a taco.

59
00:02:49,584 --> 00:02:53,825
Now, disclaimer, some people
genetically cannot do this.

60
00:02:53,825 --> 00:02:55,322
Right?

61
00:02:55,322 --> 00:02:59,270
I can, I'm a taco tongue gal, 
I can roll the tongue.

62
00:02:59,270 --> 00:03:01,010
But if you can't,

63
00:03:01,010 --> 00:03:04,970
the option or the modification,
the variation would be to just

64
00:03:04,970 --> 00:03:07,340
bring the tongue
between the lips like so.

65
00:03:09,131 --> 00:03:11,670
My dog Benji does
this all the time, he's like...

66
00:03:14,526 --> 00:03:15,740
So we're either rolling the

67
00:03:15,740 --> 00:03:19,100
outer edges of the tongue
inward or we're bringing the

68
00:03:19,100 --> 00:03:21,740
tongue modification just
between the lips like so.

69
00:03:24,001 --> 00:03:26,060
Okay? Now we're gonna be

70
00:03:26,060 --> 00:03:28,190
inhaling with
the tongue as such.

71
00:03:28,190 --> 00:03:30,470
So I inhale
through the taco tongue.

72
00:03:30,470 --> 00:03:33,280
(laughing) I had no idea this

73
00:03:33,280 --> 00:03:35,290
video was gonna
be so fun for me,

74
00:03:35,290 --> 00:03:36,760
it is okay, already.

75
00:03:36,760 --> 00:03:38,530
So I'm gonna inhale in
through the taco tongue,

76
00:03:38,530 --> 00:03:39,820
get serious Adriene!

77
00:03:42,912 --> 00:03:46,810
Like you're sipping
the air up in through a straw.

78
00:03:46,810 --> 00:03:49,990
(giggling) Right,
so just try that.

79
00:03:53,549 --> 00:03:57,940
Advanced studies option here
is to really kind of

80
00:03:59,683 --> 00:04:01,150
pay attention to
the shoulders here,

81
00:04:01,150 --> 00:04:04,250
make sure you're not
sucking in like so,

82
00:04:04,250 --> 00:04:05,440
play with
that abdominal breath

83
00:04:05,440 --> 00:04:07,180
or that belly breath, right?

84
00:04:07,180 --> 00:04:08,320
And actually that
goes for everyone,

85
00:04:08,320 --> 00:04:10,030
just keep the
shoulders nice and relaxed,

86
00:04:10,030 --> 00:04:11,190
wherever you are.

87
00:04:11,190 --> 00:04:12,880
Okay, so just trying 
to inhale again,

88
00:04:12,880 --> 00:04:14,780
and we're really
breaking this sucker down.

89
00:04:14,780 --> 00:04:17,030
Inhaling in with the tongue.

90
00:04:19,281 --> 00:04:20,800
And we're either
in the taco tongue,

91
00:04:20,800 --> 00:04:22,870
or the modification here,
looks like this.

92
00:04:27,522 --> 00:04:29,870
Okay? We'll seal at the top.

93
00:04:29,870 --> 00:04:31,210
So that means
we'll hold the breath,

94
00:04:31,210 --> 00:04:33,690
we'll retain for
just a moment at the top,

95
00:04:33,690 --> 00:04:37,300
holding the breath in,
closing the mouth,

96
00:04:37,300 --> 00:04:39,120
drawing the tongue in,

97
00:04:39,120 --> 00:04:42,875
and then exhaling with control
out through the nostrils.

98
00:04:42,875 --> 00:04:45,250
Okay, so we inhale
through the tongue,

99
00:04:45,250 --> 00:04:46,950
nice cooling breath,

100
00:04:46,950 --> 00:04:48,250
the air hits the
back of the throat,

101
00:04:48,250 --> 00:04:49,240
cools off.

102
00:04:50,246 --> 00:04:52,210
And then we seal, hold,

103
00:04:52,210 --> 00:04:54,710
retain the breath for a moment.

104
00:04:54,710 --> 00:04:56,649
And then exhale out
through the nostrils.

105
00:04:56,649 --> 00:04:58,120
So let's just
try that on our own.

106
00:04:58,120 --> 00:05:00,610
Okay, coming in with the inhale.

107
00:05:05,231 --> 00:05:08,140
Sealing at the top,
holding, shoulders relaxed.

108
00:05:11,476 --> 00:05:14,156
Exhale with control
through the nostrils.

109
00:05:19,767 --> 00:05:22,150
Beautiful. 
Let's try again.

110
00:05:22,150 --> 00:05:23,671
Inhaling.

111
00:05:28,171 --> 00:05:30,945
Pause, hold the top,
retain the breath.

112
00:05:34,680 --> 00:05:36,940
Exhale through the nostrils.

113
00:05:41,603 --> 00:05:42,798
Again.

114
00:05:54,853 --> 00:05:56,130
Awesome,
so now that you have a

115
00:05:56,130 --> 00:05:57,810
little understanding
about how to do it,

116
00:05:57,810 --> 00:06:01,200
we're going to practice
with a five count to inhale,

117
00:06:02,867 --> 00:06:05,380
a beat of two
to hold at the top,

118
00:06:05,380 --> 00:06:07,510
and then we're gonna
aim for five to exhale.

119
00:06:07,510 --> 00:06:08,280
This is just a guide,

120
00:06:08,280 --> 00:06:11,910
this is just something to
kind of give you structure-wise,

121
00:06:11,910 --> 00:06:13,529
to play with.

122
00:06:13,529 --> 00:06:16,530
You can extend that,
you can shorten that,

123
00:06:16,530 --> 00:06:17,220
you can make it your own,

124
00:06:17,220 --> 00:06:19,770
or if you're the type of person
that prefers not to count,

125
00:06:19,770 --> 00:06:22,530
you can just play with the
inhalation and the exhalation,

126
00:06:22,530 --> 00:06:25,092
nice and long and smooth.

127
00:06:25,092 --> 00:06:26,900
Okay, here we go.

128
00:06:26,900 --> 00:06:29,360
Sit up nice and tall,
relax the shoulders.

129
00:06:29,360 --> 00:06:31,690
Maybe close your
eyes for this one.

130
00:06:33,405 --> 00:06:35,730
Take a deep inhale
in through the nose.

131
00:06:36,933 --> 00:06:39,180
And then out
through the nose.

132
00:06:40,393 --> 00:06:43,790
Then we'll inhale and
begin with the tongue.

133
00:06:49,258 --> 00:06:52,060
After five, 
hold at the top for two.

134
00:06:53,842 --> 00:06:56,073
Exhale for five.

135
00:07:01,776 --> 00:07:05,080
Playing with that
structure of inhaling for five.

136
00:07:05,080 --> 00:07:07,590
One, two,

137
00:07:07,590 --> 00:07:10,480
three, four, five.

138
00:07:12,159 --> 00:07:14,130
Retain the breath for two.

139
00:07:15,683 --> 00:07:19,884
Exhale one, two,

140
00:07:19,884 --> 00:07:22,840
three, four,

141
00:07:22,840 --> 00:07:25,480
five,
keep it going,

142
00:07:25,480 --> 00:07:27,277
count in your head.

143
00:07:55,559 --> 00:07:57,040
And as you begin to drop in

144
00:07:57,040 --> 00:07:58,920
with this
beautiful cooling breath,

145
00:07:58,920 --> 00:08:02,110
you'll begin to notice that you
can really find that extension.

146
00:08:02,110 --> 00:08:04,020
So let's just do a couple more

147
00:08:04,020 --> 00:08:07,900
sipping in through that taco
straw for as long as you can,

148
00:08:07,900 --> 00:08:09,350
holding at the top,

149
00:08:09,350 --> 00:08:11,110
and then enjoying the beautiful

150
00:08:11,110 --> 00:08:15,718
ride of the exhale
out into your bliss.

151
00:08:15,718 --> 00:08:17,950
In fact, there are a lot of...

152
00:08:19,656 --> 00:08:22,480
texts, yoga texts,
ancient texts that speak of

153
00:08:22,480 --> 00:08:26,970
this breath as the bliss breath,

154
00:08:26,970 --> 00:08:28,730
or the giver of bliss.

155
00:08:28,730 --> 00:08:33,670
And you totally feel blissed
out and blessed at the end,

156
00:08:33,670 --> 00:08:35,200
I already feel it now.
Okay, so we're just gonna

157
00:08:35,200 --> 00:08:36,760
practice for a couple more
times together and then

158
00:08:36,760 --> 00:08:40,075
I'll let you off and into

159
00:08:40,075 --> 00:08:44,711
the blissful world of 
taco breath on your own,

160
00:08:44,711 --> 00:08:47,011
but let's do a 
couple more together.

161
00:09:20,247 --> 00:09:22,380
Let's do one more.

162
00:09:41,948 --> 00:09:44,750
Awesome, and then
drop your chin to your chest.

163
00:09:46,390 --> 00:09:48,684
Lift the heart,

164
00:09:48,684 --> 00:09:53,860
draw the shoulders down and
then begin to open your eyes.

165
00:09:55,678 --> 00:10:00,480
Take the palms together,
rub them, just to transition.

166
00:10:05,077 --> 00:10:07,978
And then release,
awesome.

167
00:10:07,978 --> 00:10:09,500
Alright my friends,
awesome work.

168
00:10:09,500 --> 00:10:13,170
So put this breath
in your yoga tool belt.

169
00:10:13,170 --> 00:10:15,320
This is one of my
favorite pranayamas,

170
00:10:15,320 --> 00:10:18,010
because I can do it anywhere,
you can do it in traffic,

171
00:10:18,010 --> 00:10:20,730
really great if
you're frustrated in traffic.

172
00:10:20,730 --> 00:10:23,080
This is a really great
breath if you're hungry,

173
00:10:23,080 --> 00:10:25,220
if you're getting
those hunger pains,

174
00:10:25,220 --> 00:10:27,380
you're starting to get a little
angry because you're hungry,

175
00:10:27,380 --> 00:10:29,430
we all know that.
(chuckles)

176
00:10:29,430 --> 00:10:31,610
Some of us know that
more than others, right honey?

177
00:10:31,610 --> 00:10:33,800
(chuckles) 
Just kidding, and

178
00:10:33,800 --> 00:10:36,110
so this is a great thing to
do if you're really hungry or

179
00:10:36,110 --> 00:10:38,970
thirsty and you need to
kind of slow things down,

180
00:10:38,970 --> 00:10:40,950
cool things off.

181
00:10:40,950 --> 00:10:45,418
Really great for stress and just
reducing that fight or flight.

182
00:10:45,418 --> 00:10:46,596
You know?

183
00:10:46,596 --> 00:10:48,860
Great work, let me know what
you think of taco breath down

184
00:10:48,860 --> 00:10:50,900
below, share it
with your friends.

185
00:10:50,900 --> 00:10:52,233
Again, don't worry,

186
00:10:52,233 --> 00:10:53,600
Yoga With Adriene
includes everyone,

187
00:10:53,600 --> 00:10:56,210
if you can't roll your tongue
you can do the modification,

188
00:10:56,210 --> 00:10:58,640
share that with a friend,
and I'll see you next time.

189
00:10:58,640 --> 00:11:00,860
Free yoga
videos every Wednesday,

190
00:11:00,860 --> 00:11:02,180
thumbs up if
you liked the video,

191
00:11:02,180 --> 00:11:03,560
share the channel
with your friends,

192
00:11:03,560 --> 00:11:05,000
subscribe if
you haven't already,

193
00:11:05,000 --> 00:11:06,620
for goodness sake!

194
00:11:06,620 --> 00:11:07,480
And take good care.

195
00:11:07,480 --> 00:11:09,447
Namaste.

196
00:11:09,447 --> 00:11:14,603
(upbeat music)