Throat Chakra Yoga | Yoga With Adriene

– Hi everyone,
welcome to Yoga With Adriene. I’m Adriene. Today we have an awesome
throat chakra yoga for you. So this is a big request. If you want to be
nerdy like me, you can wear a little blue for
your practice today. If not, don’t worry about it, hop into something
comfy and let’s get started. (upbeat music) Alrighty my sweet friends, let’s begin in a
nice comfortable seat. Come on down to the ground. And when you’re ready,
sit up nice and tall. Relax your shoulders down. And bring your hands
together at your heart. Take a second here
to just get settled in. The hardest part is over,
you selected the video. You carved out
this time for yourself. Trust, trust the process. Trust that this
time is valuable. Let’s begin by
tucking the chin slightly, feeling this lengthening
through the back of the neck. And then gently
lift your heart space, your heart chakra, your
heart center to your thumbs. So it’s ever
so slight, it’s subtle. But there’s a
little bit of a connection already brewing heart between
the heart and the throat. And if you’re
like, “Ooh I don’t know “if I should’ve done
this video, this is weird,” Just see what you
can get out of it. You don’t have
to get everything. Everything
doesn’t have to resonate. Just experiment. Use this time to stretch to
breathe and to recenter, right? Working to find an equilibrium,
a feeling of balance energetically. Now close your eyes
if you haven’t already. Trust me, trust yourself. Trust this practice, this video. And hang with me now here. As you’re willing. Heart lifted. Head in a reverent bow. Soften your jaw. And start to
gently deepen your breath. Just observe what happens. Notice if it’s
hard to breathe full depth of breath here today. Notice if it feels good. Let one breath
cycle bleed into the next so just take once
cycle of breath at a time, not really
trying to force anything or do anything, just
allowing the story to unfold. And then if you like, you
can repeat this affirmation quietly to yourself. I speak my truth, openly and freely. I speak my truth,
openly and freely. Take a deep breath in. A long breath out. Interlace the fingertips,
lift the chin. Open your eyes. Bring the knuckles right
underneath the chin here. Sit up nice and tall. On an inhale, we’re
gonna take the elbows out, left to right. Continue this
journey up by slowly pressing the knuckles
up to the chin and looking up towards the sky. As sending your
gaze all the way up, and not necessarily up to
crunch the back of the neck but just up. Good, exhale. Round it through,
elbows come together. Navel comes back
towards the spine. And we look down
towards the ground. Again, inhale. Lifting up, long puppy belly. Think Cobra, or
Upward Facing Dog here. Elbows spread left to right,
we look up. And exhale, chin to chest,
elbows come together. We round through the spine. Keep it soft and
easy here this time. Inhale, elbows wide,
breathe deep. Exhale chin to chest. Good. Inhale to come
all the way back up. Fingertips are
gonna come to our sides. Inhale to look up. Exhale, right fingertips
are gonna reach up and over, nice, gentle side body stretch. Come back through center. Good, inhale to look up. Exhale, side body stretch,
nice and gentle. Checking in. Beautiful, come back to center. Inhale palms come together,
Anjali Mudra at the heart. Exhale to relax
the shoulders down. Beautiful. From here, I’m gonna
slowly tilt the left ear over the left shoulder. Place your left
hand on your heart space. Right fingertips
come to the earth. Breathe deep here, maybe walking
the right fingertips back. Oop, tickling Benji’s paw. Feel that stretch
in the side neck, that lengthening
through the crown. Notice how that’s connected
to the shoulder and the scaps. Keep the heart lifted
towards your left palm. And then slowly begin to
float the right fingertips up. Press your palm
into an imaginary surface and breathe deep. Spread the fingers. One more breathe, inhale. And exhale,
and then slowly bring everything back to center. Palms come together in prayer. Big breath in. Relax the shoulders
as you breathe out. Good. Right ear over right shoulder. Right palm to the heart space. And left fingertips
to the earth. Pause here, just check in. Close your eyes. Playing with the
subtle body here today. So there is some
gross big movements, right? But see if you can find
that subtle body connection as you breathe deep. And when you’re ready,
draw the shoulder blades together here, start to
lift the left fingertips up. Press your left palm
into an imaginary surface and notice, pay attention
to the sensation here. Finding of course,
soft easing movement, as you’re ready, as feels good. Staying really
present with your experience, whatever it may be. Create more awareness. Cool, take a deep breath in. Exhale, release. And slowly bring
everything back to center, palms together at the heart. Inhale in, check it out. Exhale out through the mouth,
cleansing breath. Inhale in through the nose. Come on now, don’t be shy.
Exhale out the the mouth. Let something go. And one more as if you
were fogging up a window as you breathe out.
Inhale. Exhale. Good, from here we’re
gonna come on to our knees. If coming on to the knees is not suitable for you,
you can modify or you can use a little blanky by bringing it
underneath the knees. I think the
modification for this is to just stay
in cross-legged seat. But you can explore. Wow, I hope my
mic picked that up ’cause Benji was doing
like a throat chakra. (huffs) cleansing breath. He’s so in tune. Okay. So from the knees, we’re gonna
inhale in, lift the chest. Exhale, slowly slide
your hips over to your left side so your
toes are towards each other or together on your right. Fingertips are gonna
come down at your side. Inhale, lift the left
arm all the way up to start. Reach reach
reach towards the sky. Feel that lengthening
from your left waist line. And then take it
all the way over. Tuck the chin slightly. Lengthen through
the back of the neck. Feel that long deep
stretch in the left side body. Inhale to look up
towards your left fingertips. Opening up through the throat. And then exhale to
slowly bring everything back. Come to center and
take it to the other side. First, we reach straight up,
right arm all the way up. Think about reaching
up from your left, right waistline from
your right waist band. So up first, inhale. Exhale, hug the ribs in. Find your tilt. Pull the right thumb back. Breathe deep here. Feel that stretch as you
breathe in, that expansion. Hug the low ribs
in as you breathe out. Last moment here, inhale
carve a line with the nose to look up towards
your right fingertips, opening up through the throat. And then exhale to
release everything, bring it back through center. Awesome. Interlace the fingertips now. Palms face up. Then loop the shoulders,
sit up nice and tall. Bring the thumbs together.
Little Mudra here. So you’re creating a
little hammock with your hands, with your palms. And then
thumbprints come to kiss. Close your eyes. Make a wish.
Just kidding. Close your eyes. And again, you can
repeat the mantra, the affirmation quietly. This time maybe
adding in I choose. I choose to speak my truth, openly and freely. Quietly repeat to yourself,
or whisper to yourself. I choose to speak my truth, openly and freely. Sweet. Drop the
chin to the chest. Release the Mudra,
open your eyes. Rock and roll. No let’s come
forward to all fours. Take your time. Tabletop Position. Inhale, drop the belly,
open the chest. Open your heart forward.
Open the throat. Exhale with your breath,
round through chin to chest. Contract navel to spine,
chin to heart center. Inhale, open the heart. Open the throat,
look forward breathe in. Exhale, press into your
foundation, chin to chest. Find that lock. One more with the sound
of your breath, go for it. Good, then on your next inhale,
come back to neutral spine. Drop those elbows
exactly where the hands were. Try to keep your
forearms parallel. So your elbows are gonna wanna come out here most
likely with tight shoulders, so keep the elbows right
underneath the shoulders. Keep the forearms parallel. Pet your puppy dog,
or your pet if you have one. Aww. Then reestablish
your foundation, (laughs) bring your gaze back
down after looking at Benji. And let’s walk it back. Keep the forearms planted. Pin the elbows down. Spread the fingertips evenly. Slowly release the heart, the throat, the forehead
towards the earth. Big heart opener here. Opening up
through the shoulders. It’s gonna be a little sticky. But keep your elbows planted
in line with your shoulders. Then send the tailbone up. Create a little
slide with the spine. Let the low ribs hang down. Anahatasana,
Heart to Earth pose. You can ticktock the
hips a little left to right. Try to keep your
fingertips firmly connected, planted to the earth
so lots of awareness in your foundation here. Pressing the tops of the feet,
carve a line with the nose. Slide on into home. Sphinx Pose, tuck the
chin first to start here. Press into your pubic bone. Then inhale, slowly
carve a line with the nose to look forward. Inhale in here. Exhale. Again inhale in
through the nose. And this time as you
exhale out through the mouth with sound,
press into your elbows. Grow a little taller. And one more.
You got this. Notice what’s happening
in the abdominal walls as you breathe out with sound. Inhale. Exhale, reestablish that
connection through the elbows. Grow taller. Good, send your gaze
past your right shoulder. Come to your center, send your gaze
past your left shoulder. What’s up? And then slowly back to center. Tuck the chin. Find that chin lock, broaden
through the back of the neck. Curl the toes under, inhale in. Exhale, lift the hips, reach
the heels back, Forearm Plank. Tuck the chin,
press into the palms, fingerprints firmly planted. Find that hollow body here. Imagine your
placing the little teacup on the back of the neck. So there’s a straight line
from the throat to the crown. Three, two, on the one,
slowly lower the knees. Go back through that Puppy
Posture, walk the knees back. So you can stay here today,
Puppy Posture or inhale in,
exhale, hug the low ribs in. Lift one elbow then the other. Curl the toes under and send
your hips up high and back, Downward Facing Dog. To start here, you can
find a little movement. Make sure the base
is nice and wide here. So walk your hands out. Spread the fingers evenly. Index fingers
are pointing forward. Great, biceps by the ears. And after you’ve
take a couple of moments to find some soft easy
movement, find stillness here. Return to the
sound of your breath. Inhale in. Exhale out. Inhale in again. Exhale, slowly come
back down to the knees. Walk the knees back. Bring them together. Slow and steady,
come to the belly. Zip the legs up tight. Interlace the
fingertips behind your tail, tuck the chin as you draw
the shoulder blades together. Inhale in. Exhale,
press into your foundation to slowly send
your gaze forward. No need to crunch here. Great. Reestablish connection
through the pubic bone, tops of the feet, inhale in. Exhale, maybe
lift a little higher. Inhale in. Exhale slowly release, hands
come underneath the shoulders. We’re gonna curl the toes under. Press up to all fours or Plank. Yogi’s choice. Deep breath in here. Long breath out. Slowly lower to the knees. Tuck the chin into the chest,
just like Cat Pose. Press into the tops of the feet (clears throat) excuse me. And slowly roll it up. Great, hands come
to the waistline here. Head over heart,
heart over pelvis. Inhale in. Exhale, press into
the tops of the feet. Send your tailbone
down towards the ground, lean back just a bit. Start to open your heart
space up towards the sky. Hug the elbows
into the side body. Draw the shoulder
blades together. Little Camel variation,
nothing crazy. If you wanna do Camel,
it’s in your body, you can. But, perhaps you’re not
that warmed up for Camel, in my opinion,
so just keep it chill. Great. Lift the heart, lift the chin. Crown of the head is
lengthening, not collapsing. Awesome work. Slowly bring it back by
connect to your core to center. And then slowly we’ll
sit back onto the heels. Just find an
upright spine here to start. Head over heart,
heart over pelvis. And lining from
the root to the crown. Excellent. From here, we’re
gonna use the hands. You’re gonna
come onto the hands. Bring the two big toes together.
Knees nice and wide. Dial the hands,
excuse me, the left fingers around and back
towards your body. Right fingers around
and back towards your body. Walk the hands back
as you feel comfortable. Lion’s Breath. Inhale in through the nose. Exhale, tongue out gaze you
up towards your third eye. Two more, you got this.
Don’t be shy, inhale. Exhale, Lion’s Breath. And really go for this next one. Why not?
What have you got to lose? See what happens, inhale. Exhale. Good, gently come forward. Release the hands,
bring them all the way forward. Extended Child’s Pose. Forehead comes to the earth. Rest your sweet heart,
close your eyes, soften your jaw,
part the lips. We’ll take five final
relaxing breaths here. Pay attention to
that moment between the inhale and the exhale. Imagine you’re
coming in to your own private little love cave here to soothe any aches, to calm any anxiety, and to welcome
your energetic body, your energetic
channels to clear. So that you can feel good,
because when you feel good, you attract all that you need
and you equip yourself with the tools to provide
for others, serve others. Find that
meaningful contribution to society,
whatever it is for you. Getting your
energy right is key. A couple more quiet breaths. Relax the jaw again, and slowly start to
massage the forehead. Connecting the heart to
the throat to the third eye. Then when you’re ready, smile,
take a deep breath in. As you exhale,
slowly rise back up. Come to a nice
comfortable seat of your choice. And bring your fingertips to
the tops of your shoulders. Smile, sit up tall. Lift the elbows, inhale in. Exhale twist to one side. And you’re just gonna
go back and forth here. Just bringing little energy stimulating through
the mid back all the way up through the throat, all
the way up to the crown. Low body’s nice and heavy,
nice and grounded. Breathing deep. Back and forth.
Ooh, I can feel it. Alright and
then we’ll release it by bringing the palms
to the knees or the thighs. Just take a second
to notice how you feel. If you like that, you
can do it a little bit longer after this video. It’s a great way to
kinda get the juices flowing. Hmm. Alright bring
the palms together. Lift your sternum
to your thumbs, and we’ll seal this deal by saying, what
are we gonna say Benji? He said, “Namaste.” Thanks everyone. (upbeat music)

100 thoughts on “Throat Chakra Yoga | Yoga With Adriene

  1. Hello friends! As someone who has had vocal surgery, twice, I really have drunk the kool-aide when it comes to the important awareness of this energetic center. Even if chakras are not your thing, maybe metaphor is.

    What does it mean to know your own voice?

  2. Thank you for this amazing practice ! Adriene, it is a pure pleasure just watching you, because you radiate joy, calm and boldness))) You are vivacious and beautiful human being !!! Benj is cool as always, he is just chilling and enjoying himself. I like hearing you sing. You should sing more))) I love you. Many blessings to your family. My throat chakra is boosted so I am as candid as ever. I thank you wholeheartedly for you incredible work !!!

  3. This video is super awesome. I think it's the best one I've participated for a long time. I mean I love all your videos, but this one…gorgeous. Thank you<3

  4. This video was exactly what I needed today. As a nursing mom I feel like I am curved over so much holding my baby and using my shoulder/neck muscles a lot! But this allowed me to open up and stretch out them out. So thankful for the variety of videos you have on your channel 🙂 there is always something perfect for each chance I get to be on the mat!

  5. Been doing yoga with you for the last week and I’m feeling so good. I’m going to make it happen every day. Thank you thank you for this. From somewhere in Iowa. ❤️

  6. Yeeees to nerding out and wearing blue 🙌🌟✨🌍 I love you videos , thank you so so much for the magic 💖

  7. Hi Adrienne, not sure if you're see this but I've really been enjoying the chakra series. I was wondering if you could do a video on sacral chakra? I have been searching for a video on it and haven't found one that i could resonate to. 🙂

  8. Question: I generally follow your practice in the very early AM. I find that if I warm up (go for 10 minute jog or something) I can move into the poses more comfortably and deeper. Is that normal? I don’t do yoga daily, I use it as active rest on recovery days. Any advice or insight (from anyone) would be appreciated.

  9. Thank you!


    Karma 🇺🇸 喉チャクラEasternFLCL 藤原感謝祭MCPS 🇯🇵 Jr.'s to 🍄8thGrd "Highschool=more Like⛩️Preschool" 精神的矯正破損防ぐ

    MCPS reveals the essence of its teachings to the public, while managing to preserve the subtle elements that make it home, & multiply the elements that make it effective education. ONAJDS

    Older students earn younger students – Highschool, like preschool, is more about moral tests than the intellect, they just want to make sure you are a good samaritan and that your math is not severely off. All of it is moral tests, that's why they call it Kokogakko in Japan. 

    The teachers are saying let's be honest this is America, and this is the east so it's possible to actually to you this (優しい) few of you will actually be working, the legends about freedom here are true, you will need to have common sense, & you will need to keep up Constitution. 


    Happy Thanksgiving

    Your blessings of liberty are secured!

    (Korean students [guys – immature discussions – high stress] are being told of their ancestral connection to Japan [girls – mature discussions – low stress] around this age, similar to a bat mitzvah, historical truth, during puberty the gene is awakening! 天 Japanese Medicine 、everything, even down to struggles with the parents, and even shapeshifting namechanging is normal & not looked down on by the ancestors) 

    Pray for the Ancestors yet 女神?

    100% student enlightenment rate

    No discrimination 


    Thank you for keeping a mature moderate discussion open in the east


    Hot topic: spiritual fasting in Montgomery County, who is actually doing it? 


    喉チャクラ Eastern Blessing – Dubstep Sage Style – 藤原感謝祭 Indie Mixtape – MCPS School Dance

    藤原感謝祭 Indie – Jr.'s -> 8th Graders "Highschool is more Like Preschool" 精神的矯正破損防ぐ

    DCFC – we have the facts & we voted yes

    Go sailor! – ray of sunshine

    Sweet surrender (roni size mix) かわいい

    Written by students

    For students 


    Top lessons

    You can only do so much work at a time

    So you have to learn to demand to stop

    Listen to your body

    As long as you are honest

    You will make it

    Raising the ante beyond what you need is not the goal

    The goal is sustainability 


    The Konoe Family wanted to help other families

    Because other families were saying rich

    And Konoe was saying virtuous, even though they were rich, getting to know

    Konoe better helped Montgomery County pass its spiritual test

    Rather than going down historically as the biggest pig ever

    (However we still enjoy treats, these are things that should be normal for everyone, not a heightened gift, the beauty we have in Montgomery county , is something that can be imitated throughout the USA, it is beautiful and it is abundant, however by no means should it be called truly exclusive! Otherwise we are not Americans! – please do not misunderstand us on this, if only this!)

    精神のサービス spirit of selfless service

  10. Thank you, 長寿, this is a sustainable high vibration, my voice is getting better


    The throat feels luscious
    & the cooling ice winds are SOOO nice! 楽しいです

    Throat chakra is detoxifying, majestic, wholesome terminology is being used!

    Literally expect cleaner rivers and less disharmony, a harp string of the soul is repaired by an Angel; X733xii Celestial Law

    Even Stevens


  11. I really enjoyed this! I’ve been too crazy with writing work this month so haven’t been as committed to my practice as I’d like. I’ve still been dropping in every day in my own way; Prana work for anxiety, hip openers for emotional work but nothing too structured. After doing this I’m looking forward to the December playlist and reconnecting with the other limbs of my practice and getting back into my groove to finish my second year of yoga every damn day! 👌🏻

  12. Thank you so much Adrienne for this beautiful practice and for all the ones you are sharing with so much generosity🙏🏽🕊🌸

  13. This was not what I thought it was going to be. I really enjoyed the video. Thought it was going to be very chill, but it had the perfect amount of movement. 👍👍🧘‍♀️🧘‍♂️

  14. you are right, Adriene! i have been waiting a long while for this sequence to arrive #2years 💕💙 I love it and you!!!!!! thank you for showing up!!!

  15. I have recently started to do your workouts. Just love them! Did this & yoga for a rainy day today. Was really in a bad mood. Feel so relaxed & better now! Thank you so much for sharing with us! God be with you!!!

  16. Thank you Adriene, I had a slight yet annoying throat ache since a few days and your practice came to me with a perfect timing. Really what I needed and deserved. Be proud of yourself, you're helping millions of people. Love.

  17. Namaste Adriene🌸🙏🌸 Thank you so much for all your beautiful videos! What does it mean to express my true voice? It means peace of mind, a free heart and hope for the future and a deep sense of self love and self honouring. Bless you!💖

  18. This was a perfect session not only was I already wearing blue (I didn’t even know), I was doing this prepping for the new moon ritual and around 5:30 minutes in I saw a falling star 💫 I love how whenever I’m doing one of your sessions something magical always happens 🥰

  19. I literally want to cry after finding this video. I have a hiatal hernia that sits on top of my belly. It causes me to throw up almost 24/7. This is like someone trying to heal ME not just making a video for stretching. But to heal me. Wow. This video couldn't have come at a better time. Thank you so much for uploading this.

  20. I feel great and beautiful and I love to smile each and every day with yoga with adriene and Benji forever true have a beautiful day our wonderful evening whatever you are in the world today ❤❤❤❤🙏💐

  21. This was so nice, thank you yet again, dear Adriene. I didn't realize that my throat was under pressure, before I did this class. I immediatly felt something, fighting it at first and then I became somehow emotional. It's hard to explain, other than it was really quite a strong feeling. Thank you ❤

  22. I love this one so much!! I would love a whole series focusing on all the different Shakras! Both body work for the Shakras, paired with breathwork/meditation at the end! I love you videos Adrienne ♥️♥️

  23. I needed that a lot, I am indeed trying to find my own voice on this beautiful Earth. Thank you for sharing such a wonderful practice. You are amazing!

  24. Hi, so I am new to all of this, and have been doing the sequence for beginners for about a week. My biggest struggle is I have zero kinesthetic awareness.
    I was wondering if there is a sequence anything specifically for people who have hard time locating/isolating/moving parts of their body. Maybe that’s what all of yoga is for😂🤷‍♂️

  25. Hey
    I have a request
    Like you made 30 day journey . It was amazing 😍
    Can you pllleeeeaaaseeee make a second round of 30 days journey it will be for the ones who had completed the 1st one because now we have crossed the beginner's phase
    Please if you could make a second phase of 30 days journey 🙏🙏🙏🙏🙏

  26. you began my yoga journey back in 2015. it feels like i just started, and also as if i have been doing it for my whole life! this was such a wonderful practice. thank you adriene <3

  27. I want to know how you make your dog stay behind you the entire duration of your videos. Tell us the truth… Do you sedate him? Or is he extremely well trained? Lol.

  28. This was awesome after a day of being stuck typing at a desk. Released all the tension in my shoulders and arms. Thank you

  29. Would you be open to create a complete Chakra series? Perhaps like a mini journey after the 30-day program in January! 🙂

  30. What fun I had with this practice, some really interesting work. I loved how even though it focussed on the throat chakra, I really felt that connection through the whole body. I did the heart one yesterday and it has made me really want to do the 'Light' series as my holiday treat. Wishing you and everyone in the community a happy and peaceful winter festival season. Much love.

  31. This is exactly what I needed after a short night of sleep! The energy is flowing and my attitude towards the day is reset. Thanks Adriene!

  32. Loved this one again, I love that I am now revisiting some of the same videos! That means I've been around for a bit now :). Thank you so much once again! Day 20 of #ywaJOY, Day 111 of daily practice! Namaste ~

  33. This practice made me think about listening to my inner voice. I try to take as many tasks as I can but maybe I should just relax and work only on one thing at a time. I always finish everything but usually get extremely exhausted

  34. Lovely practice today, i haven't practice for a few days and its feels like forever, thank god i got on the mat today it felt great, i plan to catch up on the practices i missed for those few days in the next few days, here is to beginning again and being totally okay with feeling like i am practicing for the first time, much to u and benji , Namaste,💕💗💖💞♥️🙏

  35. Hey! I really loved your Root Chakra routine and I was looking for the Second Chakra routine to do today. I want to do them in order because I had problems mixing them up in the past and I know that beginners should take them in order. Are you going to make a routine for each chakra? <3 <3 <3 I love you!

  36. I found this to be both relaxing and restorative. My neck and shoulders felt a huge release through this short practice. Thank you for including this in your online class! I enjoy using old classes and trying new ones from time to time.

  37. When I first started doing yoga with you, I could barely keep my arms straight while down on my elbows. I know can. I feel ten times stronger. And calmer. Thank you immensely. 🙏🏻💕

  38. thank you, Adriene! I've been doing yoga for two weeks now (because of your channel) and can now touch my toes for the first time hahah. I never thought I'd be doing yoga every day, but I don't see myself stopping any time soon

  39. one of the best emotionally for me till now, and I just loved how Benji was in sync all way long, his exit was excellent, I have a hard time saying my truth

  40. This one brought me to tears a few times. Thank you for creating this and sharing this healing & check in. I appreciate the affirmation and found it interesting it was very hard to say at first so that also helped me alot. My favorite was the lion roar!!! Thank you!!!!!!

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