Lion’s Breath – Foundations of Yoga


Hey everyone and welcome to Yoga With Adriene.
I’m Adriene, and today on the Pranayama series we are learning Lion’s Breath. This is a pose
that I used to resist, and now I embrace, which is why I am sharing it with you today.
It’s a wonderful breath and a pose – two for one here today – that for me, inspires, requires
even a little bit of silliness and just reminds you to let go of what other people think.
For that reason, I feel like it boosts confidence. The Pranayama practice itself is great for
relieving stress. It boosts vitality, gets rid of negative emotions, and stuff like that.
It can also open up the throat chakra and relieve any stress or tension in the jaw or
the neck if you suffer from TMJ. Anyway, loads of benefits of this pose and
this breath practice, so let’s hop on the mat and learn Lion’s Pose. All right. So to learn Lion’s Breath today,
we’re going to come into a seated posture on the knees. We have a couple of options
here. You can begin in Verasana, Hero Pose. If this is not available to you, then you’re
going to practice Lion’s breath in an easy cross-legged position today. You can lift
the hips on a blanket, sit up on a block. You can practice this in a chair. The focus
of today is not on the pose, but rather on the Pranayama or the breath. So just get comfortable. I’m going to come to my knees and I’m going
to bring my two big toes together and let the heels spread wide. I did a voice over
this morning. It should be nice and warm and articulate. So knees are spilling out, the
two big toes are kissing together, and I’m letting the sit bones, that pelvic floor nestle
in to the arches of my feet, resisting the urge to say, “Ha-yo.” So pelvic floor nestling
into the feet. I’ll bring the hands to the tops of the thighs, and you’ll loop the shoulders
forward, up and back. Open the chest, very important here. So if you’re in cross-legged, just sit up
nice and tall. Draw the shoulders away from the ears. We’ll take a deep breath in here.
And on the exhale, spread the palms wide and press the palms down towards your knees. So
what I’m doing here is connecting palm to shoulder and really spreading the shoulder
blades left to right, becoming active in the shoulder girdle and in the chest. Cool beans. So for the breath, I’m going to inhale through
the nose. For starters, just exhale out through mouth with the “ha” sound. Here we go. So
let’s try it just like that again. This time as you inhale, lengthen up through the crown
of the head. And as you exhale, really press through your fingers. You can imagine these
little Lion’s Claws here as you press into the base of the palm. So spread the palms
wide, inhale, lengthen through the crown of the head, exhale, “ha.” So as I’m pressing
out through the palms and exhaling, I’m drawing the shoulder blades down and really opening
up through the chest. Just a little extra here. So let’s try that one more time. Inhale
in, lengthen through the crown of the head, and exhale out “ha.” Okay, good. So now, adding a little lion. I’m going to
inhale in, same thing. This time, on that exhale which is a strong “ha” sound, as if
you were fogging up a window and creating a little fog there. This time, I’m going to
lengthen the tip of the tongue down towards the Earth. Keep lengthening through the crown
of the head. As I send my tongue out and down, I’m going to send my gaze up towards my third
eye, if you will. So there are many ways to practice this pose. This is how we’re going
to learn it today and we’re going to shift into different variations as we grow the breath
practice. So I inhale in and exhale. Practice, tongue out, gaze up “ha”. Okay, so we’re going to keep going with this.
A couple of notes. Be careful not to create any unnecessary tension in the neck and the
shoulders. That’s why we practice with the shoulders drawn away from the ears and broadening
through the upper back body and the chest. Tongue, again, points down as you exhale;
your gaze goes all the way up towards the third eye. So this focus can also be sent
up towards the sky, but in traditional practice – and we can talk more about [inaudible 00:11:19]
and it’s relation to the Bandhas or the locks on another day. But for now, this quick foundations
in Pranayama. Play with sending the gaze up towards the third eye here, or just up towards
the ceiling. So we’re going to practice five Lion’s Breaths
in a row and see what happens here. Ready? Here we go. We inhale, lengthen through the
crown of the head, exhale, Lion’s breath, tongue out, “ha.” Close the eyes, soften through
the eyelids. Inhale. Exhale, spread the palms, Lion’s Breath, tongue out, “ha.” Inhale. Close
the eyes and exhale, Lion’s Breath, looking up, “ha.” Two more, here we go. “Ha.” Last
one. “Ha.” Now, rest the palms on the tops of the thighs. Close your eyes and just notice
how you feel. Relax your jaw. Then we’ll bat the eyelashes open, “Ha-yo,” high on the breath. So now, we’re adding another variation of
the pose so that we can learn the breath in that. We widen the knees. This is another
option here, a little more lion’s love for you. So you can stay in cross-legged position
if you’re already there. Otherwise, we’ll learn a second variation here, bringing the
knees wide and pressing the palms into the Earth. Now, just take a second here to press
away from the mat. Find that broadening through the chest. Then keep that chest open as you
turn the fingertips inside, inwards, in towards your body. Press into all ten knuckles, again,
broadening through the upper back body just like we did before. So there’s a tendency
to collapse here, like we’re chillin’ like villains, so keep that integrity in the spine.
Great. Here we go. We’re going to practice five Lion’s Breaths
here. This time, pressing into the palms, knees nice and wide, opening through the throat.
Okay, here we go. Inhale, lengthen through the crown of the head and exhale. Begin Lion’s
Breath, tongue out, “ha.” Close the eyes. Inhale. “Ha.” For these last two, you might
begin to find a little rotation in the pelvis, so maybe I’ll actually turn to the side here
just so you can see that. I wasn’t really planning to teach all of this, but you might
as well get all the bang for your buck, so to speak. So, practice two more. Broadening through
the chest and just noticing now, incorporating a little bit of tilt in the pelvis, a little
bit of spinal flex here as we open through the front body. Open through the throat chakra
and find a gentle compression or massage in the back of the neck. Okay, here we go. Two
Lion’s breaths in a row and then we’re done. Inhale in. Full body experience. Exhale, Lion’s
Breath, tongue out. Then we’ll gently release. Palms walk forward.
We walk the knees in towards center. We’ll press up and out of the Earth so we can curl
the toes under, a little counter pose for the feet. And then we outstretch it in the
front, melting the heart to the Earth. We’ll breathe through the soles of the feet, and
relax. Take a second here if you need to rotate the wrists, and then we release. Okay doc. So that was Lion’s Pose. You can
incorporate this breath into your practice in any Asana that feels good. I invite you
to find a little self-expression, explore doing Lion’s Breath in Downward Dog. Explore
doing Lion’s Breath perhaps in a Cobra, or Upward Facing Dog or in Sukasana meditation
pose. Check it out. For me, again, this pose is about letting go of what other people think.
It’s a great way to build confidence in your practice, which hopefully will translate up
off the mat as well. I love you guys. Leave questions comments
below. I am incorporating a little bit of a hashtag – because it’s 2014, baby – with
this pose. If you want to get silly with me, forget about what people think and just have
some fun. You can hashtag #lionsbreathYWA for Yoga with Adriene, and share with us your
silly Lion’s Breath face. I love you. Have a wonderful day. Visit us
at YogaWithAdriene.com for more free goodies. Namaste.

100 Comments

  1. im a lion and i wana kill myself.

  2. Why does this seem so familiar…

  3. sperm shower in 3 … 2 ….. 1….

  4. whaaaat the fuck

  5. wonderful – explained with love and humor and knowledge, thank you for every video, you are great, dear soulsister

  6. I have a boner

  7. Fantastic Adriene, thank so much!

  8. She knows exactly what she's doing.

  9. 8:02… if we could just get a pentagram on the floor and some candles… maybe this will make sense. Maybe.

  10. i jacked off off this but she is too damn sweaty

  11. White people are crazy

  12. As … unique… as this looks, I'm finding it amazing for stress relief. 😀 It feels great!!

  13. hahah made my day

  14. I really want to dislike this video but right now there are 69 dislikes. Life can be tough 🙁

  15. i imagine yoga is gonna be in my life forever

  16. merci!

  17. can i have a square jawline with this exercice???pls reply

  18. This is the worst way to begin a carrier in porn industry

  19. I did this and everyone in my room died. =o

  20. I have the weirdest boner right now.

  21. 6:13 Ahegao

  22. This is a legitimately helpful and instructional yoga video. She's tasteful in her presentation and conservatively dressed. How sad for the YouTube commenters who haven't had it for a while and find sexual suggestion in something as un-suggestive as this helpful Yoga training. Sad for you losers. You really need to do second chakra meditations and get into your higher self.

  23. The practice is amazing for thyroid issues. Loved your effort. Your presence is very calming. ❤

  24. Lions breath looking up with tongue out makes me gag like I will vomit…why is that? I know I need to do this because I have face stress causing tourettes like tics that are mostly hidden but drive me nuts…the only way to stop it and relax is to wear a night bite guard.

  25. Lions breath looking up with tongue out makes me gag like I will vomit…why is that? I know I need to do this because I have face stress causing tourettes like tics that are mostly hidden but drive me nuts…the only way to stop it and relax is to wear a night bite guard.

  26. Found this and taco breath when I was too stuffed up to do my usual stress buster, alternate nostril breathing. Since I grind my teeth at night and my airway closes this one seemed useful for just before bed. I'm surprisingly calm and hoping for a quality night's sleep (if the dog & kids cooperate). Namaste.

  27. was looking for a source to improve my lions pose and kind of stumbled upon this video. You are great, made me do it with you and it was actually fun watching you. keep up the good work, I will keep visiting you channel.

  28. Beautiful Video Adriene. Thank you for demonstrating this pose with so much grace. So respectful to the practice of Yoga. This has been a pose I haven't practiced yet, but I will certainly begin.

  29. Greetings from Bulgaria 🙂 I really like your approach of teaching yoga,And its already two weeks practicing yoga with your videos.Keep going and we will follow 😉

  30. Could you please tell me how this breath practice help us to make confidence. What do you mean confidence here mean? It would great help if you explain me. Thanks

  31. i love this video

  32. It has seriously a complete transformation taken place into me. Thanks a lot, Adrienne and love it.

  33. yoga is started from India…..and its boon to mankind …..thank u

  34. Some overextension here

  35. bana ramdev is best

  36. From where do you learn yoga. Please read holy text bhagavat geeta. Why are you laughing.

  37. Top 5 amine ways to make your girl ahegao!

  38. I don't think it's good to sit on one's legs for that long. It also feels like you're taking too long explaining each point before actually doing each point. I think you can explain while doing it (besides the "haa" part itself).

  39. Outstanding instruction w/a good amount of practice. I like that she emphasizes drishti throughout and provides variations. The second version is awesome in how it opens the chest and stretches the inner arms where I hold a lot of tension (computer geek). After several times through, I now begin at the 5:30 min mark to just do the practice https://youtu.be/xdUyHPa66A4?t=5m30s. Great for the voice, relaxes the face, opens the chest and throat. There are many benefits to this practice.

  40. I think yoga is fit for me because I find belly dancing quite hard and I am not capable of doing workout that requires strength and effort.

  41. Love the Lions breath especially as I am a Leo xx

  42. this looks like demonic possession

  43. Adriene, you have a beautiful heart! I feel it when I follow your videos. Thank you for making me feel great during your yoga sessions. ❤️

  44. Goddess Kali : )

  45. Nobody explained it better.
    Great job Adriene!

  46. Cool beans, love you too!

  47. Thanks so much! I am in yoga teacher right now, and our professor showed us lion's breath…which I thought I was familiar with, but…she had the classes practically yelling "ahhhhhh!". I knew it was more like this. It's such a lovely way to get centered.

  48. As someone who suffers from anxiety and a continual struggle with worrying about what others think, this pose is such a strengthening boost that helps me with that battle. It teaches me to laugh at myself, (preferably not while in the pose!) and never to take myself too seriously. I have a sore throat this morning too, so it was a go-to for me for that as well! Thank you Adriene for such a valuable class!

  49. You look so cute like a baby lioness

  50. Make a pranayama sequence for opera singers please. Namaste 🙂

  51. Love you babe

  52. Ok

  53. wow this "two for a one pose" changed all my perception of breathing with grace in yoga practices:))), it's been a while that i opened my mouth that big ;)), i really loved the sensation resulted by this breathing plus it was FUN and NEW.
    love to you Adriene, you are gorgeous!!!
    peace and love everyone

  54. lol that thumbnail

  55. Goddess Kali vibes, love it!

  56. Amazing!!!

  57. I like doing lions breath in downward facing dog because it helps my eyeballs feel less strain and its a release when I'm peddling it out.

  58. my jaw articulations constantly breaks what do you recomendme? also my chin is to big and it overpasses my nose.

  59. This is actually the first video I've seen from this channel and I'm all here for it! Your voice is actually amazing, it's so soothing and calming and reminds me a lot of the actress Alicia Vikander, I love her voice as well! But yeah you've got a new subscriber and I look forward to watching more of your videos! You are awesome Adriene!

  60. Thank you!

  61. Nive video. Thanks for sharing

  62. It is a wonderful demonstration Adrienne. This breathing technique is more helpful in overcoming stress and negativity than victory breath which is one of the essential breathing technique in Yoga. Thank you for sharing it 🙂

  63. nice

  64. I either punch a pillow, blast aggressive music, or yell outside in the middle of nowhere to relieve stress. Works EVERY TIME.

  65. The more she did this, the more Gollumish she looked. Yoga is funny thing.

  66. Imagine being right in front of her mouth…. the smell tho

  67. Hi Adriene,

    I used to smoke a lot of marijuana(which would make me cough to the point of vommitting almost.) and when I do the lion's breath yoga pose, I cough like how I used to when I smoked. I was wondering, when I cough like that, does that mean my throat is trying to heal? Would you please give feedback here?

  68. So if your girlfriend does this in the middle of sex it just means she's stretching her throat chakra? Sweet, it all makes sense now!

  69. We have a yoga class n my teacher told me to do this pose in front of the crowd, well…

  70. In our yoga book this topic is included n guess what? Ur pic is in our book 😂

  71. What happens if I do this during a full moon when Uranus is in retrograde and Mars is in Saturns orbit?

  72. Ahegao?

  73. Well done for pulling it off 🙂

  74. Hi Adriene…thizz wazz actually great ! the lion 's breath…made me fell really like a real ..lion, kool ..tat im actually caz my sunsign izz a leo. Although i just dont like..yogaa ..just 2 boring …i have done the whole..course ..long back in my childhood..just too lazy to practice it…i think ..some poses like the lions pose wazzz actually ..a great time with u…i dont know if i'll try n do in the future ..just depends on my mood..kool.ok .now time 2 buzz off..great.!

  75. lions breadth or simhaasana..loved it …and i am really proud to be an indian…because yoga was invented in india

  76. You are so funny, thank for the lion pose. It is great, you have a mischievous way to do it like nobody.

  77. You have a huge tounge

  78. GOOD VIDEO

  79. You no need to take this much time

  80. This was great, thanks, I have been researching "facial yoga neck exercises" for a while now, and I think this has helped. Have you heard people talk about – Jenrooklyn Facial Mummification – (Have a quick look on google cant remember the place now ) ? Ive heard some interesting things about it and my mate got excellent results with it.

  81. how many times do I do this pose per day…..

  82. hi Adriene, i see many different videos of practicing Simhasana pose, the most concerning thing i care is about face , because this pose also work for anti age and wrinkle ., but i notice when we extend our tounge and open the mouth so big it can create more wrinkle , but have some different video they work with their facial muscle in this posing differently, some is curl lightly the upper lip that can ruduce the smile line, but some is oepn the mouth and upper lip very wide, so im not sure how should i do with the facial muscle while doing this extending tounge

  83. Can't believe this video is 5 years old!

  84. This asana is perfect for me since I struggle with vocalizing my opinions and are afraid of what people think of me. Thanks a million, Adriene! 🤗Imma go look for crystals related to these problems as well to add a nice little boost to them before I socialize. 🦁😊

  85. Got some good laughs out of this 😊 lots of smiles and love ☺️

  86. 🤪

  87. Michael Phelps brought me here

  88. I saw the picture and klicked… Idk why uhm ye

  89. Eres genial adriane eres una gran persona amiga mía de youtube te aprecio mucho amiga mía a dios

  90. Is Stammering Solves With it..?

  91. Best one for face muscle and also heart

  92. Wow

  93. How many times a day?

  94. Mate.. really?

  95. I love your yoga videos. Can you please do a face yoga video?

  96. XD

  97. Dam I've been doing this way wrong
    I appreciate u

  98. I love you cutie

  99. Hey Adriene, I love your style. Was looking up Simhasana videos for my hypothyroid. Subbed and will come back for more 😉

  100. This is BY FAAAR THE BEST YOGA VIDEO I HAVE EVER SEEN !! ITHINK YOU HAD ME FALL IN LOVE WITH YOU on this one !! OR IS IT MY CONSCIOUS MIND ?! HAHAHAHA

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