WEBVTT

00:00:00.300 --> 00:00:02.376
- What's up everyone? 
Welcome to Yoga With Adriene.

00:00:02.376 --> 00:00:05.539
I'm Adriene and this is
Benji and today we have a sweet

00:00:05.539 --> 00:00:09.543
practice that's gonna help
you reunite with your breath.

00:00:09.543 --> 00:00:12.892
So hop into something 
comfy and let's get started.

00:00:12.892 --> 00:00:17.217
(upbeat music)

00:00:25.726 --> 00:00:28.862
Alrighty my friends, 
let's begin today's practice

00:00:28.862 --> 00:00:30.828
lying on our backs.

00:00:30.828 --> 00:00:33.166
You can lay a blanket 
out if you want to today.

00:00:33.166 --> 00:00:35.469
Get nice and cozy 'cause we're
gonna stay nice and low to the

00:00:35.469 --> 00:00:39.911
ground, focusing on 
the power of thy breath.

00:00:41.074 --> 00:00:43.610
Come on down, when you get
there we're gonna begin in this

00:00:43.610 --> 00:00:47.147
constructive resting 
posture by bringing the feet

00:00:47.147 --> 00:00:49.899
as wide as your mat.
Nice and wide.

00:00:49.899 --> 00:00:53.086
And then allowing the knees to
fall in so they rest together.

00:00:55.455 --> 00:00:57.925
Get nice and comfy here.

00:00:57.925 --> 00:01:00.373
Snuggle the 
shoulder blades together

00:01:00.373 --> 00:01:02.703
and bring your 
hands to your belly.

00:01:04.998 --> 00:01:08.395
So you want to come into a
position where you can feel

00:01:09.603 --> 00:01:13.304
comfortable and relaxed.

00:01:17.144 --> 00:01:21.315
Once you get settled in here
tuck your chin slightly to

00:01:21.315 --> 00:01:23.417
create slight length 
in the back of the neck

00:01:23.417 --> 00:01:26.053
and then close your eyes, baby.

00:01:28.655 --> 00:01:32.392
Thank you for selecting this
video and thank you for taking

00:01:32.392 --> 00:01:36.930
some time out of your day
to reunite with your breath.

00:01:36.930 --> 00:01:39.544
I believe in the power (laughs)

00:01:39.544 --> 00:01:42.823
of reuniting with the breath and

00:01:42.823 --> 00:01:46.938
I hope this little 
ditty here today serves you.

00:01:52.679 --> 00:01:54.722
So with the hands on the belly,

00:01:55.695 --> 00:01:59.227
the eyelids closed and heavy,

00:02:02.422 --> 00:02:04.858
start to notice the 
parts of your body that

00:02:04.858 --> 00:02:07.140
are touching the earth.

00:02:13.600 --> 00:02:16.903
And as you bring your attention
or your awareness to those

00:02:16.903 --> 00:02:21.141
parts, really 
notice the pressure,

00:02:21.141 --> 00:02:25.644
the connection that
you feel in the feet,

00:02:25.644 --> 00:02:28.993
the elbows, 
the muscles of the back,

00:02:30.924 --> 00:02:32.630
the skull.

00:02:36.470 --> 00:02:39.510
Kind of grounding 
down in this moment.

00:02:44.980 --> 00:02:48.869
And then begin 
to bring your attention to

00:02:48.869 --> 00:02:50.871
the rhythm of your breath.

00:02:57.144 --> 00:03:02.082
And as we secure 
the body in stillness,

00:03:05.786 --> 00:03:10.625
let the gross body, 
the big picture body

00:03:10.625 --> 00:03:12.225
remain heavy and still

00:03:12.225 --> 00:03:14.884
and see if you can allow
your breath to start

00:03:14.884 --> 00:03:16.416
to move your subtle body.

00:03:20.276 --> 00:03:22.936
And if you're like, 
"Cool, got it," great.

00:03:22.936 --> 00:03:24.271
And if you're like, 
"What does that mean?"

00:03:24.271 --> 00:03:26.106
Just explore what 
that could mean for you.

00:03:26.106 --> 00:03:30.243
You don't always have to
know what exactly you're doing.

00:03:30.243 --> 00:03:34.314
There's a little bit of a
tendency on the mat with asana

00:03:34.314 --> 00:03:37.856
and with breath to 
want to get it right.

00:03:39.453 --> 00:03:40.948
And so

00:03:41.764 --> 00:03:45.025
it's my pleasure to
remind you that it's not about

00:03:45.025 --> 00:03:47.438
getting it right, 
it's about exploring.

00:03:50.330 --> 00:03:52.332
Getting curious.

00:03:56.436 --> 00:04:01.703
Bringing more 
consciousness to your breath.

00:04:04.044 --> 00:04:07.214
And to your life!

00:04:07.214 --> 00:04:09.182
Hopefully by now 
you've started to

00:04:09.182 --> 00:04:13.927
take a couple deep inhalations.

00:04:16.356 --> 00:04:19.759
Catching the wave of the
breath even if it's only once.

00:04:19.759 --> 00:04:21.261
Big full inhale in.

00:04:23.149 --> 00:04:25.578
Long exhale out.

00:04:28.335 --> 00:04:33.340
And then notice how a big full,
conscious breath makes you feel.

00:04:39.749 --> 00:04:41.350
And then

00:04:42.375 --> 00:04:45.665
with the eyes closed and 
the body nice and heavy here,

00:04:47.859 --> 00:04:50.524
just start to lift the
corners of the mouth slightly

00:04:52.048 --> 00:04:55.834
and send some love

00:04:56.925 --> 00:04:59.189
out into the 
world knowing and

00:04:59.189 --> 00:05:03.067
maybe just understanding,

00:05:03.067 --> 00:05:05.394
accepting, enjoying, celebrating

00:05:05.394 --> 00:05:08.074
that there are so many 
people practicing this very

00:05:08.074 --> 00:05:12.348
practice with you right 
now and I think that's cool.

00:05:20.287 --> 00:05:23.229
So as you are uniting or

00:05:23.229 --> 00:05:26.296
reuniting with your 
breath here today,

00:05:27.572 --> 00:05:29.829
wherever you are in the world,

00:05:29.829 --> 00:05:32.833
you're also uniting or
reuniting with people

00:05:34.507 --> 00:05:37.437
who are reuniting with 
their breath or their spirit.

00:05:39.445 --> 00:05:42.976
Alright, go ahead and 
open the eyes nice and slow.

00:05:42.976 --> 00:05:44.911
Bat the eyelashes open.

00:05:44.911 --> 00:05:47.380
We're gonna walk the feet all
the way together now and just

00:05:47.380 --> 00:05:49.249
take the knees in the opposite
direction so we're gonna open

00:05:49.249 --> 00:05:51.251
the knees out wide.

00:05:52.852 --> 00:05:56.823
Reclined Cobbler's Pose 
as we start to open the hips.

00:05:56.823 --> 00:05:58.225
Let gravity do 
a bit of the work.

00:05:58.225 --> 00:06:00.527
We're changing the shape so
we're gonna change the breath so

00:06:00.527 --> 00:06:03.763
interlace the fingertips, 
bring them behind the head.

00:06:03.763 --> 00:06:06.967
You can extend your 
thumbs to cradle the neck.

00:06:06.967 --> 00:06:12.136
You'll start to feel a stretch
in the groin, the inner thigh.

00:06:13.073 --> 00:06:17.422
Stretch in the armpit chest,
in the shoulder.

00:06:18.078 --> 00:06:21.748
And then start to use your
breath to create more space.

00:06:21.748 --> 00:06:25.085
So breath a nice, 
full lateral breath into

00:06:25.085 --> 00:06:26.820
the side body here, to the ribs.

00:06:26.820 --> 00:06:28.148
Here we go.

00:06:33.822 --> 00:06:35.644
Deepening the breath.

00:06:35.644 --> 00:06:38.927
You can use your 
thumbs to gently massage

00:06:38.927 --> 00:06:41.000
the back of the 
head if you like.

00:06:42.568 --> 00:06:45.216
And we're just 
slowing things down.

00:06:46.072 --> 00:06:49.246
So it doesn't always 
have to be about

00:06:49.246 --> 00:06:51.582
harder, faster, stronger.

00:06:55.248 --> 00:07:00.000
The breath is the base,
the baseline.

00:07:01.154 --> 00:07:03.423
Take one more 
deep inhale in here.

00:07:03.423 --> 00:07:06.121
Breathe into all 
four sides of the torso.

00:07:07.455 --> 00:07:10.196
Then as you exhale you're 
gonna slowly lift the head,

00:07:10.196 --> 00:07:11.765
lift the heart, 
lift the shoulders,

00:07:11.765 --> 00:07:15.635
lift the elbows and just connect
to the muscles of the abdominal

00:07:15.635 --> 00:07:18.138
wall but see if you 
can continue with deep

00:07:18.138 --> 00:07:19.673
conscious breath as you do so.

00:07:19.673 --> 00:07:22.692
Breathing deep here.
Keeping the gaze up.

00:07:22.692 --> 00:07:24.811
Lots of space between 
the chin and the chest.

00:07:24.811 --> 00:07:26.980
We're not doing 
a full crunch here

00:07:26.980 --> 00:07:29.484
but keeping the 
neck nice and long.

00:07:30.317 --> 00:07:34.054
Challenging ourselves 
to breathe deep within

00:07:34.054 --> 00:07:37.357
this contraction of the core.

00:07:39.375 --> 00:07:44.427
Keeping the skin of the face
soft and easy, jaw relaxed.

00:07:47.318 --> 00:07:50.937
Good, then take one 
more deep breath in here.

00:07:50.937 --> 00:07:53.306
And exhale to slowly release.

00:07:53.306 --> 00:07:55.875
You'll bring the hands to
the outer edges of the legs.

00:07:55.875 --> 00:07:58.712
Close the knees together.

00:07:58.712 --> 00:08:01.247
Then scoop the knees 
up towards the chest.

00:08:01.247 --> 00:08:03.249
Get your low back nice 
and flush with the mat.

00:08:03.249 --> 00:08:04.651
Should feel really good.

00:08:04.651 --> 00:08:05.819
Give yourself a big hug and

00:08:05.819 --> 00:08:08.288
now breathe deep 
into your belly here.

00:08:08.288 --> 00:08:10.957
Nice, full conscious breaths.

00:08:10.957 --> 00:08:15.829
So there's not a lot going on
here on purpose so that you can

00:08:15.829 --> 00:08:19.899
reunite and focus on 
those deep inhalations

00:08:19.899 --> 00:08:22.669
and those long exhalations.

00:08:22.669 --> 00:08:26.232
So basically you 
have to bring the breath.

00:08:36.982 --> 00:08:40.253
Take one more cycle 
of breath in and out.

00:08:42.740 --> 00:08:45.525
And I love this idea of 
cycle of breath because

00:08:45.525 --> 00:08:47.027
that's what's going on, right?

00:08:47.027 --> 00:08:49.368
Constant cycle of breath, right?

00:08:49.368 --> 00:08:51.197
If you catch yourself 
holding your breath,

00:08:51.197 --> 00:08:55.602
eventually you're gonna breathe
again otherwise what happens?

00:08:55.602 --> 00:08:57.737
You die so keep your breath,

00:08:57.737 --> 00:09:01.141
that cycle of 
breath or spirit going.

00:09:01.141 --> 00:09:03.743
And then let's bring the hands
to the back of the thighs now

00:09:03.743 --> 00:09:05.545
for a little rock and roll move.

00:09:05.545 --> 00:09:09.883
You're gonna rock up and
down the length of your spine.

00:09:09.883 --> 00:09:12.652
If this is difficult,
no worries.

00:09:12.652 --> 00:09:15.963
I love the humility that also

00:09:15.963 --> 00:09:18.658
comes with a yoga practice,

00:09:18.658 --> 00:09:21.261
especially an at-home practice
where you kind of let your guard

00:09:21.261 --> 00:09:25.179
down and really allow

00:09:25.179 --> 00:09:28.045
yourself to be yourself.

00:09:29.589 --> 00:09:31.371
And eventually we'll 
meet all the way up

00:09:31.371 --> 00:09:33.673
in a nice cross-legged seat.

00:09:33.673 --> 00:09:36.643
You can take a second to move

00:09:36.643 --> 00:09:39.245
the fleshy part of 
the buttocks aside.

00:09:39.245 --> 00:09:41.454
Find length up 
through the crown of the head.

00:09:42.816 --> 00:09:44.584
And then just 
allow your hands to rest

00:09:44.584 --> 00:09:46.152
wherever they comfortably fall.

00:09:46.152 --> 00:09:48.955
So on the knees or the thighs.

00:09:48.955 --> 00:09:50.957
Maybe in the lap.

00:09:58.631 --> 00:09:59.899
Excellent.

00:09:59.899 --> 00:10:03.503
So we have many 
pranayama videos on the channel.

00:10:03.503 --> 00:10:04.604
You can check them out.

00:10:04.604 --> 00:10:08.975
We have breath of fire,
skull shining breath.

00:10:08.975 --> 00:10:10.944
We have Ujjayi breath.

00:10:10.944 --> 00:10:13.552
We have alternate 
nostril breathing.

00:10:13.552 --> 00:10:16.716
So if you want to go a little
bit deeper learning breath

00:10:16.716 --> 00:10:20.220
techniques I will 
post links to those videos

00:10:20.220 --> 00:10:23.056
in the description down below.

00:10:23.056 --> 00:10:26.526
Belly breath, all of these
wonderful pranayama techniques.

00:10:26.526 --> 00:10:31.097
But today it's about just
returning to that relationship,

00:10:31.097 --> 00:10:35.602
that connection with a 
big inhale and a long exhale.

00:10:35.602 --> 00:10:39.772
So nice conscious breath.

00:10:39.772 --> 00:10:42.809
So just come into 
a quiet seat here.

00:10:42.809 --> 00:10:44.611
As you feel comfortable 
close your eyes again,

00:10:44.611 --> 00:10:47.480
tuck your chin to lengthen
through the back of the neck and

00:10:47.480 --> 00:10:50.402
try to find this lateral breath.

00:10:50.402 --> 00:10:52.656
And, in fact, 
take your hands really fast

00:10:52.656 --> 00:10:55.755
to your rib cage here so we can 
play with the lateral breath.

00:10:55.755 --> 00:10:58.324
And what you 
want to is to find this

00:10:58.324 --> 00:11:01.059
expansion of the ribs 
out as you breathe in.

00:11:01.986 --> 00:11:04.697
And then a gentle
softening as you breathe out.

00:11:05.842 --> 00:11:08.374
So let's give it a 
couple tries here on your own.

00:11:13.139 --> 00:11:16.405
Feeling the ribs expand and lift

00:11:17.003 --> 00:11:20.393
as you breathe in and soften and

00:11:20.393 --> 00:11:23.029
gently retract 
as you breathe out.

00:11:31.043 --> 00:11:33.960
And then you can keep the hands
there if you really like it or

00:11:33.960 --> 00:11:35.628
allow the hands 
to rest gently and

00:11:35.628 --> 00:11:39.118
just keep this nice full,

00:11:39.118 --> 00:11:41.134
expansive inhale going and

00:11:41.134 --> 00:11:43.536
this long, slow exhalation.

00:11:51.588 --> 00:11:56.015
And then notice where your
thoughts go and remember

00:11:56.015 --> 00:11:58.751
that's all part of the game.

00:11:58.751 --> 00:12:01.394
Mind and body working together.

00:12:03.289 --> 00:12:08.027
So just acknowledge 
the thoughts and remember

00:12:08.027 --> 00:12:09.429
to reunite with your breath.

00:12:09.429 --> 00:12:12.715
Return to the breath.
The breath always comes first.

00:12:25.773 --> 00:12:29.582
And then slowly bat the 
eyelashes open once again.

00:12:29.582 --> 00:12:33.686
So we're gonna end with a super
duper duper simple vinyasa and

00:12:33.686 --> 00:12:36.990
if this practice inspires you to
pick up a more physical practice

00:12:36.990 --> 00:12:40.460
after this, awesome, that's what
we want but what I really want

00:12:40.460 --> 00:12:45.331
is to establish or re-establish,
reunite us with the importance

00:12:45.331 --> 00:12:49.135
of the value of having a strong
relationship with the breath.

00:12:49.135 --> 00:12:51.857
I mean honestly 
it has saved my life.

00:12:51.857 --> 00:12:55.408
So I think it's 
worthy of our time.

00:12:55.408 --> 00:12:57.710
It's not always
about chaturangas, right or...

00:13:00.947 --> 00:13:03.616
So ending with a 
super simple vinyasa.

00:13:03.616 --> 00:13:06.441
We're gonna bring the 
fingertips to the sides.

00:13:06.441 --> 00:13:08.821
You're gonna pull the pinkies
back so you can open up through

00:13:08.821 --> 00:13:10.957
the chest, the heart space and

00:13:10.957 --> 00:13:13.760
really un-crumple 
through the torso.

00:13:13.760 --> 00:13:16.016
Right, finding that 
length in the spine.

00:13:18.297 --> 00:13:21.334
On the inhale you're 
gonna dial the thumbs back,

00:13:21.334 --> 00:13:26.372
pinkies forward, and slowly
bring the palms all the way up.

00:13:26.372 --> 00:13:28.641
Wrists over the shoulders.

00:13:28.641 --> 00:13:30.576
On the exhale you're 
gonna take the palms,

00:13:30.576 --> 00:13:33.913
excuse me, thumbs forward,
pinkies back and press the palms

00:13:33.913 --> 00:13:36.449
down towards the earth,

00:13:36.449 --> 00:13:39.769
fingertips kiss the ground.

00:13:39.769 --> 00:13:44.037
So the thing is you 
want your full inhale

00:13:45.067 --> 00:13:46.953
to fuel this gesture

00:13:46.953 --> 00:13:50.997
and you want your full 
exhale to fuel this gesture.

00:13:50.997 --> 00:13:53.599
And the kind of 
trick or challenge,

00:13:53.599 --> 00:13:57.103
loving challenge today is I only
want you to reach the fingertips

00:13:57.103 --> 00:13:59.338
up as high as your breath goes.

00:13:59.338 --> 00:14:01.307
So you really kind of wire or

00:14:01.307 --> 00:14:03.876
re-wire the brain to 
unite with the breath.

00:14:03.876 --> 00:14:07.346
So for example just a
little demo in case you're like,

00:14:07.346 --> 00:14:12.118
"Yeah, I got this dude.
It's super easy." Pay attention.

00:14:12.118 --> 00:14:16.389
For example the inhale down in
my belly initiates the thumbs

00:14:16.389 --> 00:14:19.358
going back and I'm 
only going to inhale,

00:14:19.358 --> 00:14:22.128
or reach my fingertips 
up as far as my inhale goes.

00:14:22.128 --> 00:14:25.531
So I inhale to my max 
capacity and my hands are here,

00:14:25.531 --> 00:14:27.734
this is where I'm
stopping baby. 'Kay?

00:14:27.734 --> 00:14:29.368
Same thing on the way down.

00:14:29.368 --> 00:14:32.305
Exhale, I'm gonna try to
use that breath out to empty,

00:14:32.305 --> 00:14:34.774
empty, empty, empty, empty,
empty all the way down

00:14:34.774 --> 00:14:37.009
and if this is where 
I land and not here,

00:14:37.009 --> 00:14:38.578
I'm gonna stop here.

00:14:38.578 --> 00:14:40.813
So I'm going to try to be 
really true to the breath.

00:14:40.813 --> 00:14:43.483
Marry the breath to the movement

00:14:43.483 --> 00:14:45.485
and marry the 
movement to the breath.

00:14:47.453 --> 00:14:49.818
Virtual high five.
Okay, here we go.

00:14:49.818 --> 00:14:52.269
Pull the pinkies back.
Lift your heart.

00:14:53.381 --> 00:14:55.161
Let's see what happens.

00:14:55.161 --> 00:14:58.464
Inhale, open the thumbs,
reach it up high.

00:15:01.167 --> 00:15:04.570
Only go as far as your inhale
and then when that breath stops

00:15:04.570 --> 00:15:09.175
you've hit the max capacity
turn the thumbs down and in,

00:15:09.175 --> 00:15:13.767
pinkies out, palms press down
and you use your exhale

00:15:13.767 --> 00:15:16.082
to float the fingertips down.

00:15:16.082 --> 00:15:18.718
Only go as far 
as your breath goes.

00:15:18.718 --> 00:15:21.587
Empty, empty, empty.

00:15:21.587 --> 00:15:22.555
And then inhale.

00:15:33.585 --> 00:15:34.950
So keep it going.

00:15:34.950 --> 00:15:36.903
I'm not gonna cue you so you can

00:15:36.903 --> 00:15:40.807
really practice being 
true to your breath.

00:15:40.807 --> 00:15:43.016
If you don't make it that high
on the inhale or make it all the

00:15:43.016 --> 00:15:45.845
way down on 
the exhale, that's okay.

00:15:45.845 --> 00:15:47.814
That's part of this experience.

00:15:47.814 --> 00:15:50.983
Part of this learning process
and it's definitely something

00:15:50.983 --> 00:15:52.301
I want you to experience.

00:15:52.301 --> 00:15:55.922
So I'm gonna do my own practice
here and I'll let you do yours

00:15:55.922 --> 00:15:58.348
and we'll see what we discover.

00:16:55.481 --> 00:16:57.511
Wherever you are, keep it going.

00:16:57.511 --> 00:17:00.259
Don't stop. 
For these last couple rounds,

00:17:00.259 --> 00:17:02.255
the last couple cycles of breath

00:17:02.255 --> 00:17:04.156
you might, if 
you're in a good place,

00:17:04.156 --> 00:17:07.760
integrate the neck or the nose
and you can think about your

00:17:07.760 --> 00:17:10.796
nose traveling in 
line with your fingertips.

00:17:10.796 --> 00:17:14.165
Inhaling, sending the gaze up

00:17:14.165 --> 00:17:18.509
and then exhaling gently
sending the gaze down.

00:17:33.619 --> 00:17:34.287
Don't give up.

00:17:34.287 --> 00:17:36.289
Do one more 
cycle wherever you are.

00:17:48.434 --> 00:17:52.939
Now wherever your are let's all
together as one inhale reach the

00:17:52.939 --> 00:17:54.307
fingertips all the way up.

00:17:54.307 --> 00:17:56.909
This time let the palms 
come all the way together.

00:17:56.909 --> 00:17:58.489
Namaste and then exhale

00:17:58.489 --> 00:18:03.316
hands slowly melt 
down to your heart space.

00:18:03.316 --> 00:18:07.219
Take a second to 
relax your shoulders.

00:18:07.219 --> 00:18:10.056
Relax your jaw and 
just notice how you feel.

00:18:12.134 --> 00:18:14.584
And allow whatever you 
discoveries you made

00:18:14.584 --> 00:18:16.796
to just settle in here.

00:18:21.767 --> 00:18:25.271
Reuniting with the breath.

00:18:25.271 --> 00:18:27.907
Gently close your eyes, 
bow your head to your heart.

00:18:30.076 --> 00:18:32.439
Remember the breath 
is always there for you.

00:18:34.847 --> 00:18:36.538
And so am I.

00:18:36.538 --> 00:18:37.984
Love you guys.

00:18:37.984 --> 00:18:40.459
Thanks for sharing your 
time and energy with me

00:18:40.459 --> 00:18:42.688
and the 
Yoga With Adriene community.

00:18:42.688 --> 00:18:44.624
Let us know how this 
went for you down below.

00:18:44.624 --> 00:18:48.294
In particular this section and

00:18:48.294 --> 00:18:50.383
I hope you have an 
amazing rest of the day.

00:18:50.383 --> 00:18:52.226
Namaste.

00:18:53.601 --> 00:18:58.011
(upbeat music)