WEBVTT

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- What's up everyone? 
Welcome to Yoga With Adriene.

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I'm Adriene and I'm comin' 
at ya from London, England.

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We are here at the 
Adidas Brick Lane Studios.

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It's such an honor 
and a pleasure to be here.

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I've taught a couple classes
here and because we're here for

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a month, of course, we 
have to make sure to shoot

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some free yoga videos for you.

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So thank you so much for being
here and today we're gonna focus

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on a little diddy I'm calling,
"Pranayama Potion" so hop into

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something comfy 
and let's get started.

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(gentle music)

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Alright my darling friends,
let's begin in a comfortable

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seat of your choice.

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So I'm sitting up 
on a little block.

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You can get a little 
blanky or a little towel,

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something to lift the hips if
that feels good in your body.

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You can even do this 
first part in a chair.

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As always take a 
moment to just get settled in.

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We rush around all day and all
night and this time is time that

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you've so beautifully 
and nobly taken for yourself

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so no need to rush.

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As you get settled 
into your seat today,

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try to find length 
up through the spine.

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So if sitting up 
tall feels a little

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hard today just notice

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that and just focus on as 
we continue this practice,

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as we evolve this practice
together just focus on finding

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length through the spine.

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So I say it very carefully
because sometimes when we're

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told to sit up tall we kind
of come into a rigid state,

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a rigid energy state and 
that's not what we want today

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for our Pranayama Potion.

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We want to kind of take 
it easy and relax the body,

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calm the nervous system 
and find what feels good.

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So just take your time finding
length through the spine.

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And wherever you've come to sit,
see if you can bring your palms

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face down either on 
the thighs or on the knees,

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whichever feels best 
for you and your body today.

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Sweet, and then the 
hardest part is over,

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ah, we made it, we're here.

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So let's make the most 
of our time together by

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really focusing on the breath.

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So as you're ready take a deep
breath in through your nose.

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And then empty just nice and
easy out through your mouth.

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Again, just like that.

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You can close your eyes 
or soften your gaze now.

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Deep breath in, 
and nothing fancy,

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just a long, long,
long breath out.

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Then one more time, big inhale

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and this time as you breathe out
relax your shoulders down.

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Just drop a little 
weight down into your elbows.

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Again focusing on bringing
length through the spine as we

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progress through our 
journey here together.

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Alright, now come into 
stillness best you can.

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Close your eyes and if you're
not comfortable closing your

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eyes for whatever reason you
can just soften your gaze gently

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past down your nose.

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Gently down past your nose.

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(chuckles) I'm getting 
into it already.

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So take a second to just
notice where your thoughts go.

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Notice your 
current energy state.

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Check in.

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And then be open to your current
energy state evolving and

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changing throughout the course
of our practice today so that

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hopefully when you 
step off the mat and

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into the rest of your 
day or night you can feel

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a little different,
a little better.

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Definitely more present.

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Whatever that means to you.

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Again, just 
noticing the thoughts

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that are coming up here.

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Taking a moment to 
check in with your current

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state of affairs.

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And then as you gently 
bring the palms together,

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Anjuli Mudra, at your 
heart or at your chest,

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just do this with this idea of
accepting where you are today.

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So no matter how the brain is
and how the body's feeling or

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what your energy level is,
taking the palms together and

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just taking a moment 
here to accept exactly

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where you are today.

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Alright and then 
bowing the head to the heart.

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The mind intelligence to the
body intelligence and starting

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to notice your breath.

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Starting to notice the sensation
in the back of your neck,

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the muscles of the neck.

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And then just by bringing
our awareness to the breath,

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hopefully you start to 
breathe a little deeper

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and a little more fully.

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Awesome, take a 
deep breath in here.

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Won't take a moment to connect
to all the people practicing

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with this video 
around the world.

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And then as you breathe out on
your next breath out just nice

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and easy, hands'll return
back to the knees or the thighs.

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We'll relax the shoulders down
and we're just gonna start with

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a little warm up in 
the neck and shoulders.

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You're gonna draw small 
circles with the nose one way

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and then the other 
reversing your circle.

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Continuing to 
gently deepen the breath.

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One way and then the other.

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Really listening 
to any sounds that

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the body might be offering up.

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And continuously, again,
returning to that invitation to

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find length up 
through the spine.

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So you just might notice that as
we start to add tasks or layers

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on to the practice we start to
kind of forget and come back

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into a pattern of maybe 
slouching and it's all good.

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Just find length in the 
spine whenever you remember.

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Alright and then when you're
ready go ahead and drop your

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right ear over 
your right shoulder.

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Start to lift up 
through your chest,

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take a deep breath in.

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Exhale, relax 
the shoulders down.

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And then all the 
way through center.

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Left ear over left shoulder,
deep breath in,

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lift your chest up just a bit.

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And use your exhale to 
relax your shoulders down.

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(whooshes)

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Alright, come on 
back to center.

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Now we're gonna take 
left fingertips all the

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way up towards the sky.

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Big stretch, feel that length up
through the side body and then

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up and over as 
you take just a nice,

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easy side body stretch.

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Again, think about 
finding length through

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the spine here 
as you breathe in.

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And dropping the shoulders away

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from the ears 
as you breathe out.

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Nice and easy, 
come back up to center,

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same thing on the other side.

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We'll reach the right 
fingertips all the way up.

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Find length, create space,
inhale and then exhale nice and

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easy over towards the side.

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Using that 
inhale to find length.

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So remember the neck 
is an extension of the

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spine you wanna create space.

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And then using an exhale to

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drop the shoulders 
away from the ears.

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Oh yeah.

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And then we'll 
come back to center,

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hands come back to 
the thighs and the knees.

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Inhale, think about an upward
current of energy through the

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front body and as you exhale
think about a downward current

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of energy through the back body.

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So you have this loop that we
talk about in our yoga a lot.

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And really in a lot 
of physical practices,

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even in strength training, we
talk about this loop to kind of

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brace the body to be strong

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and flexible at the same time so

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just start to lift up through
the front body a little more,

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ground through the 
back body a little more.

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If this is new to you, 
this idea of currents of energy,

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awesome.
Keep an open mind.

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You're doing great.

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Alright, now let's breathe.

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Okay, so we're gonna work with
a little breath ratio today.

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So we're gonna start 
with an inhale for two

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and an exhale for four.

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You can use Ujjayi 
breath if you're familiar.

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This is an audible breath,

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listening to the 
sound of your breath.

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We have a whole foundations
video just on Ujjayi breath in

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the Pranayama series so

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if you want to 
check that out, you can.

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But for now let's 
just experiment together.

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Trusting that whatever we're
supposed to get out of this

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practice will come just by
participating and staying open.

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Okay so we're 
gonna inhale for two,

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I'll count us off 
and then a nice,

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slow exhale for four.

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You'll pause at the 
end and then we'll repeat.

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To begin we're just gonna take a
big ol' inhale in for nothing.

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Here we go!

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Find that length 
through the spine and

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then big exhale out for nothing,
relax the shoulders down

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and here we go,
we're gonna inhale for one, two.

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Pause, retain the breath.

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And exhale for four,

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three, two, one.

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Awesome work, that's it. Pause.

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Inhale for one, two.

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Finding length, pause.

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Exhale for four, three,

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two, empty on the one.

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You're doing great.

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Here we go, big inhale for one,

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two. Pause.

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Exhale, relaxing 
the shoulders for four,

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three, two and one.

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Soften your gaze now or close
your eyes as you breathe in for

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one, full breath, two, pause.

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And out for four,

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three, two, one.

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Pause, awesome.

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Here we go, breathing 
into the belly for one,

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two, pause.

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Exhale for four,

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three, two, one, pause.

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Big belly breath for one, two.

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Four, three, two, one.

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Stick with it, 
big inhale for one,

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two, pause, retain the breath.

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Exhaling for 
four, three, two, one.

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One more round like this.

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Big inhale for one, two.

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And release, 
four, three, two, one.

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Now letting go of the ratio,
just noticing how you feel.

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If that was tricky or if you 
had monkey mind, all good.

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That's why we're here 
to really come to terms

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with what is going on.

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Don't forget, you know, often
what's going on in your outer

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world is a reflection of what's
going on in your inner world.

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(giggles) Love you!

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And vice versa. 
Can think of it either way.

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Alright, so now adding a couple
numbers on to the breath ratio.

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We're gonna inhale for four,

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slow and controlled 
exhale out for six.

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You got this. 
We're here to experiment.

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Okay, same thing as before,
big inhale for nothing.

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Exhale for nothing 
and then we'll begin.

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I got ya. Here we go,
big inhale.

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Exhale to relax 
the shoulders down,

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keep the chest 
lifted here, heart lifted.

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And inhaling for four,
here we go.

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Inhale for one,

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two, three, and four.

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Pause.

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Exhale for six, five,

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four, three, 
two, empty on the one.

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Beautiful, here we go,

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breathing into 
the belly for one,

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two, three, four.

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Pause,

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exhaling for six, five, four,

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three, empty, two, empty, one.

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Pause.

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Inhale for one,

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two, three, four.

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Pause.

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Exhale for six, five, four,

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three, two, one.

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Option to put the 
hands on the belly here.

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Breathe into your 
hands for one, two,

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three, and four.

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Pause.

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Chest lifted, heart lifted.

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Empty for six, five,

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four, three, two, one.

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Awesome control.

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Here we go, big inhale for one,

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two, three and four.

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Exhale for six, five, four,

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three, two, and one.

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You're doing awesome.
One more round just like this.

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One, two, three, four.

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Pause, retain the breath.

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Heart lifted.

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And exhaling 
for six, five, four,

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three, two, empty on the one.

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Awesome, now let it go.

00:13:27.473 --> 00:13:28.808
Try not to fidget too much here.

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Do whatever you need to do but
try not to fidget if you can.

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Just notice how you feel.

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Nice easy breathing here.

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Just taking this 
time to be still,

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to gather yourself.

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Connect to what's 
going on in your inner world.

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Okie doke, last ratio.

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Inhaling in for six, 
exhaling out for eight.

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Gonna need to use slow,
focused, concentrated breathing.

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So big inhale into the 
belly as you breathe in,

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that balloon breath.

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And then soft retraction of
the navel in as you empty,

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empty, empty out.

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Again, it's inhaling 
in for six and

00:14:16.209 --> 00:14:20.226
slow, controlled 
exhale for eight. 'Kay?

00:14:20.226 --> 00:14:23.596
Same as before, one big cycle of
breath in and out for nothing.

00:14:23.596 --> 00:14:25.398
Here we go, big inhale.

00:14:25.398 --> 00:14:27.400
Find that length 
up through the spine.

00:14:29.268 --> 00:14:32.138
Let something go as you 
relax the shoulders down.

00:14:34.794 --> 00:14:36.542
And last round of Pranayama,
here we go.

00:14:36.542 --> 00:14:38.848
Inhaling for one,

00:14:38.848 --> 00:14:43.516
two, three, four,

00:14:43.516 --> 00:14:44.817
five and six.

00:14:44.817 --> 00:14:46.819
Pause, you're doing great.

00:14:49.622 --> 00:14:55.364
Exhaling for 
eight, seven, six, five,

00:14:55.364 --> 00:14:59.999
four, three, you got 
this, two, empty on the one.

00:14:59.999 --> 00:15:00.833
Big inhale.

00:15:00.833 --> 00:15:04.837
One, two, three,

00:15:04.837 --> 00:15:09.491
four, five, six, pause.

00:15:09.491 --> 00:15:14.089
Exhale, eight, 
seven, six,

00:15:14.089 --> 00:15:16.445
five, four,

00:15:16.445 --> 00:15:19.619
three, two, one.

00:15:19.619 --> 00:15:24.624
Big inhale, one, 
two, three, four,

00:15:25.730 --> 00:15:28.475
five, six, pause.

00:15:29.645 --> 00:15:35.207
Exhale for 
eight, seven, six, five,

00:15:35.804 --> 00:15:39.743
four, three, two and one.

00:15:40.324 --> 00:15:43.913
Inhale, one, two, three,

00:15:44.692 --> 00:15:48.201
four, five, six.

00:15:49.602 --> 00:15:53.029
Eight, seven, six,

00:15:53.029 --> 00:15:55.775
five, four,

00:15:55.775 --> 00:15:59.265
three, two, one.

00:16:01.194 --> 00:16:05.199
One, two, three,

00:16:05.199 --> 00:16:07.763
four, five, six.

00:16:09.096 --> 00:16:12.818
Eight, seven, six,

00:16:12.818 --> 00:16:15.183
five, four,

00:16:15.183 --> 00:16:17.677
three, two, one.

00:16:17.677 --> 00:16:19.407
Two more rounds.
You got this, stick with it.

00:16:19.407 --> 00:16:23.241
One, two, three,

00:16:23.241 --> 00:16:26.319
four, five, six.

00:16:27.889 --> 00:16:32.558
Eight, seven, six, five,

00:16:32.558 --> 00:16:37.025
four, three, two, one.

00:16:38.524 --> 00:16:42.875
Inhale for one, two, three,

00:16:42.875 --> 00:16:46.272
four, five, six.

00:16:47.581 --> 00:16:51.015
Empty for eight, seven,

00:16:51.015 --> 00:16:53.486
six, five,

00:16:53.486 --> 00:16:58.247
four, three, two, and one.

00:16:58.846 --> 00:17:00.415
Awesome.

00:17:01.554 --> 00:17:06.125
Now back to a nice, 
natural easy breath.

00:17:12.898 --> 00:17:15.437
Just take a moment 
to notice how you feel.

00:17:21.488 --> 00:17:23.469
And then when you're ready,

00:17:23.469 --> 00:17:26.933
gently batting 
the eyelashes open.

00:17:30.883 --> 00:17:35.154
We're gonna flip the palms up
now and on a big inhale you're

00:17:35.154 --> 00:17:36.956
gonna send the 
fingertips out left to right.

00:17:36.956 --> 00:17:40.226
Try to really take up space
here so spread the fingertips,

00:17:40.226 --> 00:17:42.895
let the lower body be
really heavy here as you inhale,

00:17:42.895 --> 00:17:45.531
reach for the sky, big stretch.

00:17:45.531 --> 00:17:47.700
You're gonna interlace 
the fingertips up overhead,

00:17:47.700 --> 00:17:50.462
find that steeple grip.
Index finger pointing up.

00:17:50.462 --> 00:17:52.633
Big inhale.

00:17:52.638 --> 00:17:55.325
Exhale, drop the shoulders down.

00:17:55.325 --> 00:17:57.100
Breathe into all four 
sides of the torso here.

00:17:57.104 --> 00:17:59.194
Big inhale.

00:17:59.194 --> 00:18:01.161
Exhale, drop the shoulders down.

00:18:02.121 --> 00:18:04.283
Big inhale, reach up.

00:18:04.283 --> 00:18:05.918
Once again, 
over towards the right.

00:18:05.918 --> 00:18:07.453
Nice side body stretch here.

00:18:07.453 --> 00:18:09.765
Keep the neck nice and long.

00:18:09.765 --> 00:18:12.024
And then back up to center,
draw your navel in,

00:18:12.024 --> 00:18:14.060
hug the lower ribs in.

00:18:14.060 --> 00:18:16.095
And then over to 
the opposite side.

00:18:16.095 --> 00:18:18.343
Big stretch, big breath.

00:18:20.110 --> 00:18:21.534
And then all the way back up.

00:18:21.534 --> 00:18:23.569
Great. Big inhale, look up.

00:18:23.569 --> 00:18:25.571
Exhale, break free, cactus arms.

00:18:25.571 --> 00:18:26.973
Keep the 
fingertips spreading here,

00:18:26.973 --> 00:18:27.807
bend the elbows.

00:18:27.807 --> 00:18:29.809
You're gonna really pull 
the elbows back drawing your

00:18:29.809 --> 00:18:30.910
shoulder blades together.

00:18:30.910 --> 00:18:33.212
Inhale in.

00:18:33.212 --> 00:18:35.081
Exhale, relax 
the shoulders down.

00:18:36.366 --> 00:18:38.718
Beautiful, inhale in again.

00:18:38.718 --> 00:18:40.753
Exhale, twist to 
one side, any side.

00:18:40.753 --> 00:18:42.021
Try to keep your heart lifted.

00:18:42.021 --> 00:18:44.023
Just a nice, easy twist here.

00:18:47.593 --> 00:18:49.695
Beautiful and then 
we'll come back to cactus,

00:18:49.695 --> 00:18:51.330
back to the middle.

00:18:51.330 --> 00:18:52.098
Where I'm from, Texas,

00:18:52.098 --> 00:18:56.558
so we also call this 
football goal post arms.

00:18:56.558 --> 00:18:58.104
And then over to the other side.

00:18:58.104 --> 00:18:59.338
Nice, easy twist.

00:19:05.044 --> 00:19:09.582
Yes and then back to goal 
post arms and then inhale,

00:19:09.582 --> 00:19:10.483
reach all the way up.

00:19:10.483 --> 00:19:13.582
Palms kiss together,
Jai Namaste.

00:19:13.582 --> 00:19:16.455
Inhale to look up, 
carve a line with the nose,

00:19:16.455 --> 00:19:17.423
look up.

00:19:17.423 --> 00:19:21.304
And exhale to gather 
it all back into what

00:19:21.304 --> 00:19:23.847
matters most, your heart.

00:19:25.997 --> 00:19:28.910
In other words...

00:19:30.469 --> 00:19:33.385
Taking a moment 
to just go back in

00:19:34.274 --> 00:19:39.022
towards what matters most.

00:19:39.022 --> 00:19:43.349
How you feel inside.

00:19:43.349 --> 00:19:45.384
We live in a world where
constantly kind of being told

00:19:45.384 --> 00:19:48.254
where to look, 
how to feel, what to wear,

00:19:48.254 --> 00:19:52.119
what's appropriate, so it's so
important that we take out

00:19:53.800 --> 00:19:57.531
some time to 
just collect ourselves,

00:19:57.531 --> 00:20:01.496
connect to ourselves 
and gather ourselves

00:20:01.496 --> 00:20:04.595
before we step back into

00:20:06.968 --> 00:20:10.910
the chaos. (laughs) 
No, just kidding. (laughs)

00:20:10.910 --> 00:20:12.311
Take one more quiet moment here.

00:20:12.311 --> 00:20:14.313
Just observe your breath,
notice how you feel.

00:20:19.247 --> 00:20:20.953
And then when you're ready,
we'll take the thumbs right up

00:20:20.953 --> 00:20:23.055
to the third eye, 
take a deep breath in.

00:20:24.940 --> 00:20:28.727
Connecting, gathering, 
collecting ourselves but also

00:20:28.727 --> 00:20:31.630
through this amazing 
community which I am

00:20:31.630 --> 00:20:34.166
so very grateful 
to be a part of.

00:20:34.166 --> 00:20:36.168
Connecting to people.

00:20:37.703 --> 00:20:40.439
All types, all kinds, all moods.

00:20:42.608 --> 00:20:47.146
All spots on the map connecting
to people all over the world.

00:20:50.116 --> 00:20:53.452
Take one more final beautiful,
buoyant breath in

00:20:55.080 --> 00:20:58.858
and then we'll use 
our exhale to bow.

00:20:58.858 --> 00:21:00.025
Thanks everyone.

00:21:00.025 --> 00:21:01.600
See you next week.

00:21:01.600 --> 00:21:03.111
Namaste.

00:21:03.118 --> 00:21:07.600
(gentle music)