WEBVTT 00:00:00.030 --> 00:00:01.770 hey everyone and welcome to yoga with 00:00:01.770 --> 00:00:03.540 Adriene I'm Adriene and today on the 00:00:03.540 --> 00:00:05.670 pranayama series we are learning Lions 00:00:05.670 --> 00:00:08.130 breath this is supposed that I used to 00:00:08.130 --> 00:00:11.969 kind of resist and now I embrace which 00:00:11.969 --> 00:00:13.139 is why I'm sharing it with you today 00:00:13.139 --> 00:00:16.680 it's a wonderful breath or an opposed 00:00:16.680 --> 00:00:20.189 breath an opposed two-for-one here today 00:00:20.189 --> 00:00:23.609 that for me inspires requires even a 00:00:23.609 --> 00:00:27.599 little bit of silliness and just reminds 00:00:27.599 --> 00:00:29.910 you to let go of what other people think 00:00:29.910 --> 00:00:32.430 and for that reason I feel like it 00:00:32.430 --> 00:00:34.829 boosts confidence the the pranayama 00:00:34.829 --> 00:00:37.079 practice itself is great for relieving 00:00:37.079 --> 00:00:40.320 stress and boosts vitality kind of gets 00:00:40.320 --> 00:00:43.110 rid of negative emotions and stuff like 00:00:43.110 --> 00:00:44.430 that can also open up the throat chakra 00:00:44.430 --> 00:00:47.610 and relieve any stress or tension in the 00:00:47.610 --> 00:00:51.530 jaw or the neck if you suffer from TMJ 00:00:51.530 --> 00:00:52.710 anyway 00:00:52.710 --> 00:00:55.320 loads of benefits of this pose and this 00:00:55.320 --> 00:00:57.360 breath practice so let's hop on the mat 00:00:57.360 --> 00:01:01.070 and learn Lions pose 00:01:10.550 --> 00:01:13.500 all righty so to learn Lions breath 00:01:13.500 --> 00:01:16.860 today we're going to come into a seated 00:01:16.860 --> 00:01:19.560 posture on the knees so we have a couple 00:01:19.560 --> 00:01:21.990 options here you can kind of begin in 00:01:21.990 --> 00:01:24.060 Verona hero pose if this is not 00:01:24.060 --> 00:01:26.130 available to you then you're going to 00:01:26.130 --> 00:01:28.500 practice Lions breath in an easy 00:01:28.500 --> 00:01:30.780 cross-legged position today you can lift 00:01:30.780 --> 00:01:32.580 the hips on a blanket sit up on a block 00:01:32.580 --> 00:01:35.640 can't even practice this in a chair the 00:01:35.640 --> 00:01:38.370 focus of today is not on the pose but 00:01:38.370 --> 00:01:40.590 rather on the pranayama or the breath so 00:01:40.590 --> 00:01:44.250 just get comfortable I'm going to come 00:01:44.250 --> 00:01:46.260 to all fours though or rather come to my 00:01:46.260 --> 00:01:51.570 knees and I'm going to bring my two big 00:01:51.570 --> 00:01:53.430 toes together and that let the heels 00:01:53.430 --> 00:01:57.630 spread wide did a voiceover earlier this 00:01:57.630 --> 00:02:00.330 morning should be a nice and warm and 00:02:00.330 --> 00:02:01.320 articulate okay 00:02:01.320 --> 00:02:03.660 so knees are spilling out too big toes 00:02:03.660 --> 00:02:05.460 are kissing together and I'm letting the 00:02:05.460 --> 00:02:07.550 sit bones kind of that pelvic floor 00:02:07.550 --> 00:02:11.870 nestled in to the arches of my feet 00:02:11.870 --> 00:02:15.239 resisting the urge to say hail okay so 00:02:15.239 --> 00:02:19.470 pelvic floor nestling into the feet I'll 00:02:19.470 --> 00:02:20.910 bring the hands to the tops of the 00:02:20.910 --> 00:02:22.440 thighs here loop the shoulders forward 00:02:22.440 --> 00:02:24.630 up and back open the chest very 00:02:24.630 --> 00:02:26.610 important here so if you're in 00:02:26.610 --> 00:02:28.020 cross-legged just sit up nice and tall 00:02:28.020 --> 00:02:30.230 draw the shoulders away from the ears 00:02:30.230 --> 00:02:32.459 we'll take a deep breath in here and on 00:02:32.459 --> 00:02:35.310 an exhale spread the palms wide and 00:02:35.310 --> 00:02:37.470 press the palms down towards your knees 00:02:37.470 --> 00:02:39.450 so what i'm doing here is connecting 00:02:39.450 --> 00:02:41.610 palm to shoulder and really spreading 00:02:41.610 --> 00:02:43.110 the shoulder blades left to right 00:02:43.110 --> 00:02:46.500 becoming kind of active in the shoulder 00:02:46.500 --> 00:02:49.620 girdle and in the chest cool beans 00:02:49.620 --> 00:02:51.870 okay so for the breath i'm going to 00:02:51.870 --> 00:02:55.680 inhale in through the nose and for 00:02:55.680 --> 00:02:57.269 starters just exhale out through the 00:02:57.269 --> 00:03:02.820 mouth with a ha sound here we go so 00:03:02.820 --> 00:03:04.440 let's try it just like that again this 00:03:04.440 --> 00:03:06.060 time as you inhale lengthen up through 00:03:06.060 --> 00:03:07.950 the crown of the head and as you exhale 00:03:07.950 --> 00:03:09.750 really press through your fingers you 00:03:09.750 --> 00:03:11.610 can imagine these like a little lion's 00:03:11.610 --> 00:03:13.380 claws here as you press into the base of 00:03:13.380 --> 00:03:15.660 the palm ok so spread the palms wide 00:03:15.660 --> 00:03:17.459 inhale lengthen through the crown of the 00:03:17.459 --> 00:03:22.010 head exhale hah 00:03:24.420 --> 00:03:26.950 so as I'm pressing out through the palms 00:03:26.950 --> 00:03:29.560 and exhaling I'm drawing the shoulder 00:03:29.560 --> 00:03:31.450 blades down and really opening up 00:03:31.450 --> 00:03:34.230 through the chest just a little extra 00:03:34.230 --> 00:03:37.180 here so let's try that one more time 00:03:37.180 --> 00:03:39.129 inhaling and lengthen through the crown 00:03:39.129 --> 00:03:49.180 of the head and exhale out okay good 00:03:49.180 --> 00:03:53.440 so now adding a little lion I'm going to 00:03:53.440 --> 00:03:56.709 inhale in same thing this time on that 00:03:56.709 --> 00:03:59.260 exhale which is a strong ha sound as if 00:03:59.260 --> 00:04:02.400 you were fogging up a window and 00:04:02.400 --> 00:04:05.349 creating a little fog there this time 00:04:05.349 --> 00:04:07.870 I'm going to lengthen the tip of the 00:04:07.870 --> 00:04:09.819 tongue down towards the Earth 00:04:09.819 --> 00:04:11.049 keep lengthening through the crown of 00:04:11.049 --> 00:04:13.780 the head and as I send my tongue out and 00:04:13.780 --> 00:04:16.228 down I'm going to send my gaze up 00:04:16.228 --> 00:04:19.660 towards my third eye if you will so as 00:04:19.660 --> 00:04:21.339 many ways to practice this pose this is 00:04:21.339 --> 00:04:22.539 how we're going to learn it today we can 00:04:22.539 --> 00:04:25.470 kind of shift into different variations 00:04:25.470 --> 00:04:29.320 as we grow the breath practice so I 00:04:29.320 --> 00:04:32.950 inhale in and exhale 00:04:32.950 --> 00:04:40.450 practice tongue out gaze up guys we're 00:04:40.450 --> 00:04:42.160 going to keep going with this a couple 00:04:42.160 --> 00:04:44.050 of notes careful not to create any 00:04:44.050 --> 00:04:46.810 unnecessary tension in the neck and the 00:04:46.810 --> 00:04:48.940 shoulders that's why we practice by 00:04:48.940 --> 00:04:50.740 drawing the shoulders down away from the 00:04:50.740 --> 00:04:53.050 ears and broadening through the upper 00:04:53.050 --> 00:04:55.210 back body in the chest tongue again 00:04:55.210 --> 00:04:58.419 points down as you exhale gaze goes all 00:04:58.419 --> 00:05:00.370 the way up towards the third eye 00:05:00.370 --> 00:05:03.820 so this Drishti or this focus can also 00:05:03.820 --> 00:05:06.360 just be sent up towards the sky 00:05:06.360 --> 00:05:09.160 but in traditional practice and we can 00:05:09.160 --> 00:05:12.910 talk more about this Trish needs this 00:05:12.910 --> 00:05:15.910 and its relation to the Bundys or the 00:05:15.910 --> 00:05:17.710 locks on another day but for now this 00:05:17.710 --> 00:05:21.370 quick foundations and pranayama play 00:05:21.370 --> 00:05:23.139 with sending the gaze up towards the 00:05:23.139 --> 00:05:26.500 third eye here or just up towards the 00:05:26.500 --> 00:05:29.050 ceiling all right so we're going to 00:05:29.050 --> 00:05:32.440 practice five Lyons breasts in a row and 00:05:32.440 --> 00:05:34.180 just see what happens here 00:05:34.180 --> 00:05:37.210 ready here we go we inhale lengthen 00:05:37.210 --> 00:05:38.920 through the crown of the head exhale 00:05:38.920 --> 00:05:46.600 Lions breath tongue out close the eyes 00:05:46.600 --> 00:05:50.670 often through the eyelids inhale exhale 00:05:50.670 --> 00:05:55.650 spread the palms Lions breath tongue out 00:05:57.660 --> 00:06:03.130 inhale close the eyes and exhale Lions 00:06:03.130 --> 00:06:10.450 breath looking up and two more here we 00:06:10.450 --> 00:06:29.380 go last one now rest the palms on the 00:06:29.380 --> 00:06:31.300 tops of the thighs close your eyes and 00:06:31.300 --> 00:06:36.660 just notice how you feel relax your jaw 00:06:39.000 --> 00:06:43.480 then we'll bat the eyelashes open ao 00:06:43.480 --> 00:06:46.960 high on the breath okay so now adding 00:06:46.960 --> 00:06:50.590 another variation of the pose so that we 00:06:50.590 --> 00:06:52.720 can learn the breath in that we widen 00:06:52.720 --> 00:06:54.640 the knees another option here a little 00:06:54.640 --> 00:06:57.250 more Lions love for you so you can stay 00:06:57.250 --> 00:06:58.720 in cross-legged position if you already 00:06:58.720 --> 00:07:00.790 there otherwise we'll learn the second 00:07:00.790 --> 00:07:02.620 variation here bringing the knees wide 00:07:02.620 --> 00:07:07.020 and pressing the palms into the earth 00:07:07.020 --> 00:07:08.980 now I'll just take a second here to 00:07:08.980 --> 00:07:11.740 press away from the mat find that 00:07:11.740 --> 00:07:13.540 broadening through the chest then keep 00:07:13.540 --> 00:07:15.100 the chest open as you turn the 00:07:15.100 --> 00:07:19.720 fingertips inside inward in towards your 00:07:19.720 --> 00:07:23.500 body press into all ten knuckles again 00:07:23.500 --> 00:07:24.970 broadening through the upper back body 00:07:24.970 --> 00:07:27.460 just like we did before so there's a 00:07:27.460 --> 00:07:29.110 tendency to collapse here like we're 00:07:29.110 --> 00:07:31.210 chillin like villains so keep that 00:07:31.210 --> 00:07:34.990 integrity in the spine great here we go 00:07:34.990 --> 00:07:36.700 we're going to practice five lines 00:07:36.700 --> 00:07:40.120 breaths here this time pressing into the 00:07:40.120 --> 00:07:42.490 palms knees nice and wide opening 00:07:42.490 --> 00:07:44.430 through the throat okay here we go 00:07:44.430 --> 00:07:46.630 inhale lengthen through the crown 00:07:46.630 --> 00:07:50.110 the head exhale begin Lions breath 00:07:50.110 --> 00:08:15.370 tongue out close the eyes inhale and for 00:08:15.370 --> 00:08:17.200 these last two you might begin to find a 00:08:17.200 --> 00:08:19.720 little rotation in the pelvis 00:08:19.720 --> 00:08:22.150 so maybe I'll actually turn to the side 00:08:22.150 --> 00:08:27.730 here just so you can see that I wasn't 00:08:27.730 --> 00:08:29.320 really planning to teach all of this but 00:08:29.320 --> 00:08:32.049 you might as well get all the bang for 00:08:32.049 --> 00:08:32.880 your buck 00:08:32.880 --> 00:08:35.620 so to speak okay so practice with just 00:08:35.620 --> 00:08:37.710 two more broadening through the chest 00:08:37.710 --> 00:08:40.240 I'm just noticing now incorporating a 00:08:40.240 --> 00:08:41.679 little bit of tilt in the pelvis 00:08:41.679 --> 00:08:43.809 a little bit of spinal flex here as we 00:08:43.809 --> 00:08:46.630 open through the front body open through 00:08:46.630 --> 00:08:49.510 the throat chakra and find a gentle 00:08:49.510 --> 00:08:50.980 compression or massage in the back of 00:08:50.980 --> 00:08:52.630 the neck okay here you go - Lions 00:08:52.630 --> 00:08:54.750 breaths in a row and then we're done 00:08:54.750 --> 00:09:00.100 inhale in full body experience exhale 00:09:00.100 --> 00:09:03.570 Lions breath tongue out 00:09:18.410 --> 00:09:22.230 then we'll gently release palms walk 00:09:22.230 --> 00:09:26.100 forwards we walk the knees in towards 00:09:26.100 --> 00:09:29.610 Center we'll press up and out of the 00:09:29.610 --> 00:09:31.260 earth so we can curl the toes under 00:09:31.260 --> 00:09:35.220 little counter pose for the feet and 00:09:35.220 --> 00:09:38.820 then we out stretch it in front melting 00:09:38.820 --> 00:09:41.040 the heart to the air we breathe them in 00:09:41.040 --> 00:09:45.899 the soles of the feet and relax take a 00:09:45.899 --> 00:09:47.850 second here if you need to to rotate the 00:09:47.850 --> 00:09:57.060 wrists let me release okeydoke so that 00:09:57.060 --> 00:09:59.820 was Lyons pose you can incorporate this 00:09:59.820 --> 00:10:03.600 breath into your practice in any asana 00:10:03.600 --> 00:10:06.600 that feels good I invite you to you know 00:10:06.600 --> 00:10:08.459 find a little self-expression explore 00:10:08.459 --> 00:10:10.260 doing Lyons breath in downward dog 00:10:10.260 --> 00:10:12.899 explore doing Lyons breath perhaps in a 00:10:12.899 --> 00:10:15.810 Cobra or upward-facing dog or in 00:10:15.810 --> 00:10:19.470 sukhasana meditation pose check it out I 00:10:19.470 --> 00:10:21.300 mean for me again this pose is about 00:10:21.300 --> 00:10:22.709 kind of letting go what other people 00:10:22.709 --> 00:10:25.319 think it's a great way to kind of build 00:10:25.319 --> 00:10:26.880 confidence in your practice which 00:10:26.880 --> 00:10:29.310 hopefully will translate you know up off 00:10:29.310 --> 00:10:32.069 the mat as well I love you guys leave 00:10:32.069 --> 00:10:33.540 questions comments below 00:10:33.540 --> 00:10:35.370 I am incorporating a little bit of a 00:10:35.370 --> 00:10:37.829 hashtag because it's 2014 baby and with 00:10:37.829 --> 00:10:39.300 this pose if you want to get silly with 00:10:39.300 --> 00:10:40.980 me forget about what people think and 00:10:40.980 --> 00:10:43.860 just have some fun you can hashtag Lions 00:10:43.860 --> 00:10:46.230 breath ywa for yoga with Adriene and 00:10:46.230 --> 00:10:48.569 share with us your silly Lions breath 00:10:48.569 --> 00:10:52.740 face love you have a wonderful day visit 00:10:52.740 --> 00:10:55.529 us at yoga with Adriene comm for more 00:10:55.529 --> 00:10:59.600 free goodies namaste 00:11:16.870 --> 00:11:18.930 you