Relax your jaw thing. But we want to make sure we also balanced that with things like pranayama practice breath practice. And this one in particular, which is super awesome after you've maybe done like a sweaty yoga had a good workout, or maybe you come home from a run and you want to connect to your spirit and just kind of balance things out keyword balance, so that you're not left feeling agitated and kind of fiery. So sit down, he or she truly is a cooling breath. It's also really awesome because I like to refer to it as taco breath and I love tacos. But this this is, in all seriousness, just a great way to cool off the body.

Also the mind reduce stress, you know, take it a notch down really great for the entire nervous system. Really great if you're kind of pissy or just feeling like you need something to connect you to the greater good of humanity. Taco breath is for you. So let's get started into any comfortable seat. Where the spine can be nice and tall and erect. So that could be in a chair, it could be cross legged, or it could be on a nice like, walk.

So very important. No all jokes aside that we just find this length in the in the spine so that we can lift and lengthen up through the crown of the head, this center channel nice and long. Okay, and then just take a second to close your eyes. And notice your breath. Is it short? Is it shallow?

Can you deepen it a little bit here. And then to begin our cooling breath here today, we're going to bring our attention our focus to the tongue and see if we can curl the edges of the tongue inward. The lack of talk Now, disclaimer, some people genetically cannot do this. Right? I can, I'm a taco tongue gal. I can roll the tongue, but if you can't, the option or the modification, the variation would be to just bring the tongue between the lips like so.

My dog Benji does this all the time he's like, so we're either rolling the outer edges of the tongue inward, or we're bringing the tongue modification just between the lips like so. Okay, now we're gonna be inhaling in with the tongue as such, so I inhale through the taco tongue I no idea this video is gonna be so fun for me it is okay already. So I'm going to inhale into the taco Tong get serious Adrian. Like you're sipping the air up in through like a straw. All right. So just try that.

Advanced Studies option here is to really kind of pay attention to the shoulders here, make sure you're not sucking in like so, play with that abdominal breath or that belly breath. Right And actually, that goes for everyone. Just keep the shoulders nice and relaxed wherever you are. Okay, so just trying to inhale again, we're really breaking this sucker down, inhaling in with the tongue. And we're either in the taco tone or the modification here looks like this. Okay, we'll seal at the top.

So that means we'll hold the breath will retain for just a moment at the top, holding the breath in. Closing the mouth, drawing the tongue in and then exhaling with control out through the nostrils. Okay, so we inhale through the tongue, nice cooling breath. Air hits the back of the throat cools off. And then we seal, hold, retain the breath for a moment. And then exhale out through the nostrils.

So let's just try that on our own K. coming in with inhale. Sealing at the top, holding shoulders relaxed. Exhale with control through the nostrils. Beautiful. Let's try again. Inhaling pause, hold the top, retain the breath.

Exhale through the nostrils. Again, Awesome. So now that you have a little understanding about how to do it, we're going to practice with the five counts to inhale a beat of two to hold the top. And then we're going to aim for five, exhale. This is just a guide. This is just something to kind of give you structure wise to play with.

You can extend that you can shorten that you can make it your own, or if you're the type of person that prefers not to count, you can just play with the inhalation and the exhalation nice and long and smooth. Okay, here we go. Sit up nice and tall. Relax the shoulders. Maybe Close your eyes. For this one.

Take a deep inhale in through the nose and out through the nose. Then we'll inhale and begin with the tongue. After five holds the top for two. Exhale for five. Playing with that structure of inhaling for 512345 retain the referred to exhale 12345 keep it going, counting your head And as you begin to drop in with this beautiful cooling breath, you'll begin to notice that you can really find that extension. So let's just do a couple more sipping in through that taco straw for as long as you can, holding at the top, and then enjoying the beautiful ride of the exhale out into your bliss.

In fact, the ancient there are a lot of texts, yoga texts, ancient texts that speak of this breath, as the bliss breath or the giver of bliss, and you totally feel blessed, blissed out, and blessed. At the end, I already feel it now. Okay, so we're just gonna practice for a couple more times together and then I'll let you off into the blissful world of taco breath on your own, but let's do a couple more together. stay one more awesome then and drop your chin to your chest. Lift the head draw the shoulders down and begin to open your eyes. Take the palms together, rub them just to transition.

And then release. There's me against a wall, we can come into sukhasana the easy pose, a nice comfortable place where we can find a little bit of ease and perhaps a little bit of a lift in the heart here as we learn, which is breath. peeling off my mat there. Sorry. looping the shoulders forward, up and back. Find that lift in the heart.

And just notice your natural breath here. The natural ebb and flow. Close your eyes if you want. Just first bringing our attention to the natural breath. They will begin to deepen the breath by taking a nice sweet in Anyhow, in through the nose. Then exhale, let it out through the mouth.

So I'm inhaling completely through the nose. And then I'm relaxing my jaw and almost creating a hot sound as I breathe out. Let's try it again. Inhale in through the nose. Exhale, ha sound breathe out. Now sometimes, we'll ask students to bring their hand up.

Inhale and through the nose. And exhale. Feel the breath as you exhale out. warm breath, inhale, cooler in. Exhale with sound out. We can release the hand the hand and practice that just a couple more times.

Inhale, full breath in through the nose. Exhale, open mouth. Ha There's an image of maybe fogging up the window here, drawing a little heart or I love you or writing a secret message. So inhale in through the nose, and exhale, fogging up the window here as we breathe out. So which I use an audible breath. Granted this can be this is an internal breath.

So an internal sound. I do think it's nice to be in public class and hear the sound of the person's breath next to you. And it gets inspiring. And the breath is something that connects all of us. But this is doesn't have to be a really loud sound. In the end.

This can be a soft internal sound that we can use in yoga to allow the mind to anchor on a soundtrack for our practice. Because ultimately, our goal for yoga is to synchronize the breath of course, with the movement and we can use this UJA breath to quiet the mind letting the mind literally anchor in this breath practice. Hispaniola, which I eat