1 00:00:00,000 --> 00:00:02,330 - What's up everyone, welcome to Yoga With Adriene. 2 00:00:02,330 --> 00:00:04,290 I'm Adriene and this is sweet Benji. 3 00:00:04,290 --> 00:00:06,490 And today we have Blanket Yoga. 4 00:00:06,490 --> 00:00:09,370 Yes, the practice of your dreams 5 00:00:09,370 --> 00:00:12,040 designed to help you handle stress. 6 00:00:12,040 --> 00:00:15,460 So if you have a blanket or two or three or four grab them. 7 00:00:15,460 --> 00:00:16,730 If you don't no worries, 8 00:00:16,730 --> 00:00:18,690 just bring your body and your beautiful breath, 9 00:00:18,690 --> 00:00:20,930 and all will be well. 10 00:00:20,930 --> 00:00:25,317 Hop into something extra comfy and let's get started. 11 00:00:26,311 --> 00:00:30,593 (upbeat music) 12 00:00:38,780 --> 00:00:40,470 Alrighty my friends, welcome. 13 00:00:40,470 --> 00:00:43,110 Come on down to the ground. 14 00:00:43,110 --> 00:00:47,220 Hopefully by now you've collected your blanket or blankets 15 00:00:47,220 --> 00:00:49,603 or even a sweater. 16 00:00:49,603 --> 00:00:52,610 And I'm laying on a few and I brought, 17 00:00:52,610 --> 00:00:55,350 I've just grabbed a plethora 18 00:00:55,350 --> 00:00:58,010 of different blinkies here, 19 00:00:58,010 --> 00:01:02,650 and I'm gonna come to lie with my top blanket 20 00:01:02,650 --> 00:01:04,900 over me, and it looks like Benji too. 21 00:01:04,900 --> 00:01:06,700 And I'm gonna use one as a pillow, 22 00:01:06,700 --> 00:01:10,540 so set yourself up for a nice supine, 23 00:01:10,540 --> 00:01:14,226 relaxation beginning here. 24 00:01:15,610 --> 00:01:18,750 And we are going to take time to stretch 25 00:01:18,750 --> 00:01:19,920 and move our bodies today 26 00:01:19,920 --> 00:01:23,820 but we're gonna start with a little meditation, 27 00:01:23,820 --> 00:01:26,588 a little relaxation, so come on down to the ground. 28 00:01:28,540 --> 00:01:31,763 Benji is gonna be my breathing bolster today. 29 00:01:33,370 --> 00:01:36,433 And the important thing is to 30 00:01:37,433 --> 00:01:39,776 allow yourself to 31 00:01:41,139 --> 00:01:44,990 settle in with what is. 32 00:01:44,990 --> 00:01:47,660 Oh my goodness, easier said than done. 33 00:01:47,660 --> 00:01:49,080 So I'm gonna guide you, 34 00:01:49,080 --> 00:01:51,380 bring your left hand to your heart space 35 00:01:51,380 --> 00:01:55,003 once you come on down and your right hand to your belly. 36 00:01:57,720 --> 00:02:00,096 And relax your shoulders. 37 00:02:03,130 --> 00:02:05,614 And do whatever you need to do 38 00:02:05,614 --> 00:02:09,309 here now to get comfortable. 39 00:02:10,800 --> 00:02:14,840 And I'd like to just point out that if your current setup 40 00:02:14,840 --> 00:02:19,320 isn't quiet or serene or perfect, 41 00:02:19,320 --> 00:02:21,290 no problem. 42 00:02:21,290 --> 00:02:25,660 It's really not part of the expectation here. 43 00:02:25,660 --> 00:02:29,240 The opportunity is just to take some time for yourself. 44 00:02:31,050 --> 00:02:34,740 And mindfully tend to 45 00:02:34,740 --> 00:02:37,950 your current state, 46 00:02:37,950 --> 00:02:41,750 your emotional wellbeing, your physical wellbeing, 47 00:02:41,750 --> 00:02:43,310 and of course your mental wellbeing. 48 00:02:43,310 --> 00:02:47,870 So no worries if you're not set up 49 00:02:47,870 --> 00:02:50,379 in the perfect environment. (chuckles) 50 00:02:52,050 --> 00:02:54,290 And take a moment to close your eyes 51 00:02:54,290 --> 00:02:58,040 or just allow the eyelids to get a little soft and heavy. 52 00:02:58,040 --> 00:03:00,163 So you can keep the eyes if you like, 53 00:03:01,210 --> 00:03:04,653 but soften your gaze and start to notice your breath. 54 00:03:08,560 --> 00:03:11,890 And I think for this Blanket Yoga, 55 00:03:11,890 --> 00:03:15,090 which is really all about how we handle stress 56 00:03:15,090 --> 00:03:19,033 and taking time to handle stress gracefully, 57 00:03:19,890 --> 00:03:22,190 but also honestly, I would say, 58 00:03:22,190 --> 00:03:25,570 if you can do close your eyes here, 59 00:03:25,570 --> 00:03:27,990 just to help guide your attention inward. 60 00:03:36,020 --> 00:03:37,990 And bringing the awareness to the breath, 61 00:03:37,990 --> 00:03:39,880 you don't have to really force it 62 00:03:39,880 --> 00:03:44,330 or take on any breath technique here to begin, 63 00:03:44,330 --> 00:03:48,823 just allow yourself the opportunity and the time to notice. 64 00:03:54,440 --> 00:03:58,090 Notice the rise and the fall of your right hand 65 00:03:58,090 --> 00:03:59,957 as you breathe in and out. 66 00:04:01,829 --> 00:04:04,246 (soft music) 67 00:04:13,030 --> 00:04:16,850 Then you may experience 68 00:04:16,850 --> 00:04:19,680 that when you bring your awareness to your breath, 69 00:04:19,680 --> 00:04:22,920 just by bringing your attention to it, 70 00:04:22,920 --> 00:04:27,323 it starts to grow, it starts to evolve. 71 00:04:29,820 --> 00:04:32,653 So go ahead and allow that to happen. 72 00:04:34,050 --> 00:04:35,770 Maybe by bringing your awareness 73 00:04:35,770 --> 00:04:38,925 to the length of your inhale 74 00:04:41,779 --> 00:04:44,559 and the length of your exhale. 75 00:04:48,560 --> 00:04:51,581 Giving yourself an opportunity to 76 00:04:53,870 --> 00:04:57,400 gently release the things that have been weighing you down, 77 00:04:57,400 --> 00:04:59,400 maybe stressing you out or worrying you 78 00:04:59,400 --> 00:05:02,950 and really giving yourself a chance here 79 00:05:02,950 --> 00:05:07,293 to the best of your ability today to just breathe, 80 00:05:08,330 --> 00:05:10,423 just notice. 81 00:05:12,872 --> 00:05:17,290 And to welcome the sense of 82 00:05:17,290 --> 00:05:21,607 balance or equanimity 83 00:05:23,860 --> 00:05:29,296 to the mat, to your experience. 84 00:05:33,400 --> 00:05:37,623 Take a couple more deep breaths here and as you do so, 85 00:05:39,470 --> 00:05:41,740 scan the body, notice if there are areas 86 00:05:41,740 --> 00:05:44,030 where you might be holding or clenching. 87 00:05:44,030 --> 00:05:45,800 This could be an actual physical gesture, 88 00:05:45,800 --> 00:05:50,070 it could honestly just be a sensation. 89 00:05:50,070 --> 00:05:52,181 Like, "Oh I feel tight in the chest," 90 00:05:52,181 --> 00:05:56,270 or off in the stomach. 91 00:05:57,760 --> 00:06:00,626 Maybe I'm holding in the hips, the glutes. 92 00:06:06,030 --> 00:06:07,932 Holding in the shoulders. 93 00:06:19,750 --> 00:06:22,539 And then take one more deep breath in. 94 00:06:24,920 --> 00:06:29,030 And use your next exhale to open the eyes softly, sweetly, 95 00:06:29,030 --> 00:06:30,930 and we'll send the fingertips all the way up 96 00:06:30,930 --> 00:06:32,490 towards the sky. 97 00:06:32,490 --> 00:06:37,390 So reaching up to the ceiling or to the sky above you. 98 00:06:37,390 --> 00:06:39,010 Inhale in. 99 00:06:39,010 --> 00:06:40,010 And then exhale, 100 00:06:40,010 --> 00:06:42,020 you're just gonna cross one arm over the other, 101 00:06:42,020 --> 00:06:43,703 give yourself a hug here. 102 00:06:47,480 --> 00:06:49,290 Breathe in. 103 00:06:49,290 --> 00:06:50,780 Breathe out. 104 00:06:50,780 --> 00:06:53,830 Release the fingers all the way back up. 105 00:06:53,830 --> 00:06:58,033 And then other side, crossing the opposite arm on top. 106 00:06:59,640 --> 00:07:03,830 Breathing in, feeling the rib cage expand. 107 00:07:03,830 --> 00:07:06,973 And breathing out, allowing everything to soften. 108 00:07:08,160 --> 00:07:10,640 Alright, nice and sweet we'll release this, 109 00:07:10,640 --> 00:07:13,490 so moving sweetly today I mean the whole practice 110 00:07:13,490 --> 00:07:16,560 is called Blanket Yoga so 111 00:07:16,560 --> 00:07:18,920 just need to be aware of the quality of movement 112 00:07:18,920 --> 00:07:20,680 can be really sweet and cozy 113 00:07:20,680 --> 00:07:23,510 even if you're having a hard day, I got you. 114 00:07:23,510 --> 00:07:26,918 Alright, we're gonna bend both knees, Benji's here for it. 115 00:07:26,918 --> 00:07:29,110 (laughs) We're gonna bend both knees. 116 00:07:29,110 --> 00:07:32,640 You can stay under your blanket or you can kick it off here. 117 00:07:32,640 --> 00:07:36,080 It's okay to get a little messy or cozy with the blankets. 118 00:07:36,080 --> 00:07:40,130 I spent so many years of my life and my career, just kidding, 119 00:07:40,130 --> 00:07:42,710 but really being specific about blanket folds 120 00:07:42,710 --> 00:07:44,980 and there is a place for that in yoga, 121 00:07:44,980 --> 00:07:47,590 but not today, my friend. 122 00:07:47,590 --> 00:07:49,010 Hug the knees into the chest, 123 00:07:49,010 --> 00:07:51,152 feel that length in the low back. 124 00:07:52,710 --> 00:07:54,560 Maybe allow your eyes to close again, 125 00:07:54,560 --> 00:07:57,730 just to really bring your awareness to the sensation. 126 00:07:57,730 --> 00:07:59,300 We're gonna spread the toes, 127 00:07:59,300 --> 00:08:03,183 we're gonna rotate the ankles one way and then the other. 128 00:08:09,150 --> 00:08:11,250 Great then put your left foot down on the earth. 129 00:08:11,250 --> 00:08:16,030 Really feel it, if Benji will let me, really feel it ground. 130 00:08:16,030 --> 00:08:17,840 And then you're gonna hug your right knee, 131 00:08:17,840 --> 00:08:19,110 not just up towards the chest, 132 00:08:19,110 --> 00:08:20,510 but now take it all the way over 133 00:08:20,510 --> 00:08:22,060 towards your right shoulders. 134 00:08:22,060 --> 00:08:24,740 So we're opening up you should feel an external rotation 135 00:08:24,740 --> 00:08:26,840 in the right hip and a little bit of compression 136 00:08:26,840 --> 00:08:28,300 in the front of the right hip crease. 137 00:08:28,300 --> 00:08:29,950 There's an option here to try, 138 00:08:29,950 --> 00:08:34,620 it may not happen, to hook the right elbow to the kneecap. 139 00:08:34,620 --> 00:08:37,030 If that's not happening or right for your body, 140 00:08:37,030 --> 00:08:38,319 forget about it. 141 00:08:43,462 --> 00:08:45,610 And from here we're gonna slowly 142 00:08:45,610 --> 00:08:48,320 lift the sole of the right foot up towards the sky, 143 00:08:48,320 --> 00:08:51,220 breathe deep, and feel this connection in your core 144 00:08:51,220 --> 00:08:54,120 so your low back is nice and flush with the mat. 145 00:08:54,120 --> 00:08:57,470 You can stay here with the hands behind the right thigh, 146 00:08:57,470 --> 00:08:59,040 right hamstring here. 147 00:08:59,040 --> 00:09:01,750 Or we can reach to the outer edge of the right foot, 148 00:09:01,750 --> 00:09:04,510 and start to pull it down through the right shoulder 149 00:09:04,510 --> 00:09:06,877 creating, we call this a little Stirrup Posture here 150 00:09:06,877 --> 00:09:08,977 and the stirrup is right around your foot. 151 00:09:11,410 --> 00:09:15,080 You can also grab the inner arch if that's better for you. 152 00:09:15,080 --> 00:09:17,930 There's an external rotation in both the hip, 153 00:09:17,930 --> 00:09:20,050 which I mentioned, and the right shoulder. 154 00:09:20,050 --> 00:09:21,770 So externally rotate. 155 00:09:21,770 --> 00:09:25,130 Now, kick, kick, kick your right heel up towards the sky. 156 00:09:25,130 --> 00:09:27,450 Breathe deep, breathe into your belly. 157 00:09:27,450 --> 00:09:32,101 Option here to extend the left leg out long or keep it bent. 158 00:09:35,590 --> 00:09:40,370 Many of you I know are navigating your family, 159 00:09:40,370 --> 00:09:42,040 your pets as well. 160 00:09:42,040 --> 00:09:45,683 So we'll just do our best, I'll let Benji stay here for now. 161 00:09:46,860 --> 00:09:49,730 If the left leg is extended out long, 162 00:09:49,730 --> 00:09:51,280 go ahead and bring it back in. 163 00:09:51,280 --> 00:09:54,050 And then we'll release the bind on the right foot, 164 00:09:54,050 --> 00:09:55,790 and we'll switch to the other side. 165 00:09:55,790 --> 00:09:59,220 So right hand ground, excuse me, right foot grounds. 166 00:09:59,220 --> 00:10:01,430 And we'll slowly hug the left knee in. 167 00:10:01,430 --> 00:10:04,283 And just take it over towards the left shoulder. 168 00:10:06,040 --> 00:10:10,310 You can imagine the left hip socket going like this, 169 00:10:10,310 --> 00:10:14,663 so externally rotating. Give yourself a little visual. 170 00:10:17,100 --> 00:10:19,310 And then we can interlace the fingertips 171 00:10:19,310 --> 00:10:20,180 behind the hamstring, 172 00:10:20,180 --> 00:10:22,970 kick that left foot up towards the sky. 173 00:10:22,970 --> 00:10:25,460 Or maybe we take the bind to grabbing the outer edge 174 00:10:25,460 --> 00:10:26,480 of that left foot. 175 00:10:26,480 --> 00:10:29,060 Sole of the left foot up towards the ceiling. 176 00:10:29,060 --> 00:10:31,090 I'm kind of keeping awareness of my right knee, 177 00:10:31,090 --> 00:10:32,913 hugging it in towards the midline. 178 00:10:34,890 --> 00:10:36,400 Breathing deep here, 179 00:10:36,400 --> 00:10:39,030 left shoulders pulling down. 180 00:10:39,030 --> 00:10:40,927 Left heel is kicking up. 181 00:10:43,160 --> 00:10:44,670 And then breathe, breathe, breathe. 182 00:10:44,670 --> 00:10:47,650 The option to extend the right leg long. 183 00:10:47,650 --> 00:10:51,803 Maybe bring the right hand to the right hip crease. 184 00:10:53,100 --> 00:10:54,922 You got to bring the breath. 185 00:11:01,970 --> 00:11:04,960 And then if the right leg is extended, excuse me, 186 00:11:04,960 --> 00:11:06,410 go in and bring it back up. 187 00:11:06,410 --> 00:11:08,920 And then we'll slowly release the bind. 188 00:11:08,920 --> 00:11:11,640 Check it out, we're gonna hug both knees up to the chest. 189 00:11:11,640 --> 00:11:15,203 We're gonna cross the right knee over the left here. 190 00:11:16,740 --> 00:11:19,000 Toes are kind of kicking in space. 191 00:11:19,000 --> 00:11:21,670 Good from here take the index finger and thumb, 192 00:11:21,670 --> 00:11:24,863 listen carefully, you're gonna grab the big toes. 193 00:11:25,740 --> 00:11:28,170 Then kick both toes out, peek at me if you need to, 194 00:11:28,170 --> 00:11:32,920 this is like Cow Legs, Cow Pose, Gomukhasan Legs. 195 00:11:32,920 --> 00:11:34,320 And if the knees don't come close, 196 00:11:34,320 --> 00:11:36,624 you can make adjustments. 197 00:11:38,710 --> 00:11:40,387 If you are seeking a deeper stretch, 198 00:11:40,387 --> 00:11:43,070 you can grab the outer edges of the feet, 199 00:11:43,070 --> 00:11:44,980 both toes kicking out. 200 00:11:44,980 --> 00:11:48,980 For some reason like Supine Gomukhasan, Supine Cow Legs 201 00:11:48,980 --> 00:11:53,090 always kind of make me feel like I'm tapping my head 202 00:11:53,090 --> 00:11:54,350 or rubbing my belly. 203 00:11:54,350 --> 00:11:56,870 So if it takes you a second to get 204 00:11:56,870 --> 00:11:59,203 into your version of the shape, no worries. 205 00:12:00,540 --> 00:12:02,690 Oh my goodness, such love though 206 00:12:02,690 --> 00:12:04,893 for the hips and the low back, breathe deep. 207 00:12:06,520 --> 00:12:07,940 And then we're gonna unravel. 208 00:12:07,940 --> 00:12:09,450 I'm just gonna go right to the other side, 209 00:12:09,450 --> 00:12:11,240 keeping the core nice and engaged. 210 00:12:11,240 --> 00:12:13,355 So this is like 211 00:12:13,355 --> 00:12:16,610 maybe you're sitting at a desk, that image. 212 00:12:16,610 --> 00:12:19,100 Take the fingers bring them to the big toes, 213 00:12:19,100 --> 00:12:21,240 kick the toes out. 214 00:12:21,240 --> 00:12:24,662 Shins kind of looking up towards the ceiling 215 00:12:24,662 --> 00:12:27,528 or the sky. 216 00:12:28,410 --> 00:12:29,550 Good breathe deep. 217 00:12:29,550 --> 00:12:31,810 Maybe you grab the outer edges of the feet here, 218 00:12:31,810 --> 00:12:32,773 kicking out. 219 00:12:34,550 --> 00:12:35,747 Gotta breathe. 220 00:12:43,650 --> 00:12:47,160 Beautiful, then slowly unravel, nice work. 221 00:12:47,160 --> 00:12:49,080 We're gonna bring the hands to the backs of the thighs. 222 00:12:49,080 --> 00:12:51,090 We're gonna rock and roll it up. 223 00:12:51,090 --> 00:12:52,440 We'll come back down to the floor, 224 00:12:52,440 --> 00:12:55,270 but that's our floor warmup for now. 225 00:12:55,270 --> 00:12:57,080 So we're gonna come all the way up, 226 00:12:57,080 --> 00:12:59,220 and we're gonna come to all fours. 227 00:12:59,220 --> 00:13:04,220 So we're gonna use the blanket here now to pad the knees, 228 00:13:04,480 --> 00:13:07,183 and you're gonna come to Tabletop Position. 229 00:13:09,070 --> 00:13:13,018 And I'm gonna ask my 230 00:13:13,018 --> 00:13:14,630 friendly assistant here, 231 00:13:14,630 --> 00:13:18,050 hey excuse me, you're gonna come here, over? 232 00:13:18,050 --> 00:13:19,633 Actually that's great. 233 00:13:20,540 --> 00:13:22,230 Alright so here we go. 234 00:13:22,230 --> 00:13:25,530 You can use all the blankets to pad the knees here. Why not? 235 00:13:25,530 --> 00:13:27,873 We have them, let's use them. 236 00:13:29,830 --> 00:13:33,263 Wrists underneath the shoulders, knees underneath the hips. 237 00:13:36,680 --> 00:13:38,880 Spread the hands wide, 238 00:13:38,880 --> 00:13:40,500 if you're practicing in socks today, 239 00:13:40,500 --> 00:13:44,720 you can keep the socks on for everything. 240 00:13:44,720 --> 00:13:47,100 I think in my opinion today, otherwise, 241 00:13:47,100 --> 00:13:49,240 if you feel like you might want more grip with your toes, 242 00:13:49,240 --> 00:13:51,810 you can kick your socks off whenever you like. 243 00:13:51,810 --> 00:13:54,420 Alright, here we go, soft bend in the elbows, 244 00:13:54,420 --> 00:13:56,360 I'm gonna send my gaze straight down here 245 00:13:56,360 --> 00:13:59,710 to start creating a nice Tabletop Position. 246 00:13:59,710 --> 00:14:02,628 Hug the lower ribs in, inhale in. 247 00:14:02,628 --> 00:14:06,140 Exhale, curl the toes under lift the knees up, 248 00:14:06,140 --> 00:14:09,410 hover, Hovering Table, soft bend in the elbows. 249 00:14:09,410 --> 00:14:11,450 Upper arm bones are externally rotating. 250 00:14:11,450 --> 00:14:13,661 We're just creating a little heat. 251 00:14:14,690 --> 00:14:16,180 It's challenging perhaps, 252 00:14:16,180 --> 00:14:19,810 but welcoming that heat breathing deep for three, two, 253 00:14:19,810 --> 00:14:22,570 and on the one lower the knees, flip the toes, 254 00:14:22,570 --> 00:14:25,253 drop the belly, open the chest, look forward. 255 00:14:26,610 --> 00:14:28,768 Good, exhale, rounding through. 256 00:14:31,970 --> 00:14:35,203 Keep it going inhale, drop the belly, spinal flexion. 257 00:14:36,560 --> 00:14:38,250 And exhale, rounding through. 258 00:14:38,250 --> 00:14:40,750 Now do a couple more with the sound of your breath 259 00:14:40,750 --> 00:14:42,157 in your own time. 260 00:14:43,310 --> 00:14:47,390 You can close your eyes and visualize the spine, 261 00:14:47,390 --> 00:14:48,875 the vertebra. 262 00:15:00,010 --> 00:15:01,030 And then when you're ready 263 00:15:01,030 --> 00:15:04,343 bring it back to a nice neutral Tabletop Position. 264 00:15:05,390 --> 00:15:08,350 And we'll slowly press into the top of the left foot, 265 00:15:08,350 --> 00:15:10,240 press into both palms evenly, 266 00:15:10,240 --> 00:15:12,630 send the right leg all the way out and up, 267 00:15:12,630 --> 00:15:14,830 dial your right toes down. 268 00:15:14,830 --> 00:15:18,543 So right inner thigh is really shining up towards the sky. 269 00:15:19,440 --> 00:15:22,023 Femur is nice and snugly in the socket. 270 00:15:22,910 --> 00:15:25,110 And then we're gonna press into the right palms 271 00:15:25,110 --> 00:15:26,680 press into the top of the left foot, 272 00:15:26,680 --> 00:15:30,150 hold onto your center muscles, your core muscles, 273 00:15:30,150 --> 00:15:32,360 and we'll send the left fingertips forward, 274 00:15:32,360 --> 00:15:35,293 left thumb all the way up towards the sky, pinky down. 275 00:15:36,370 --> 00:15:39,310 Great, keep bringing that awareness towards the midline, 276 00:15:39,310 --> 00:15:42,040 whatever that means to you as you inhale in. 277 00:15:42,040 --> 00:15:45,440 Exhale, we're gonna squeeze it all the way in and up 278 00:15:45,440 --> 00:15:48,280 rounding the spine like Cat. 279 00:15:48,280 --> 00:15:50,630 Inhale to extend. 280 00:15:50,630 --> 00:15:52,560 Spread the fingers, spread the toes. 281 00:15:52,560 --> 00:15:54,669 And exhale to round it through. 282 00:15:56,090 --> 00:15:59,090 Inhale to extend. 283 00:15:59,090 --> 00:16:00,090 Exhale to round it through. 284 00:16:00,090 --> 00:16:01,820 Keep clawing through the right fingertips 285 00:16:01,820 --> 00:16:03,160 to take pressure out of that wrist. 286 00:16:03,160 --> 00:16:05,650 Listen carefully, inhale to extend. 287 00:16:05,650 --> 00:16:08,700 Exhale, you're gonna bend the left elbow, 288 00:16:08,700 --> 00:16:10,860 bring it in line with the shoulder, 289 00:16:10,860 --> 00:16:12,130 and you're gonna bend the right knee, 290 00:16:12,130 --> 00:16:13,720 and we're gonna reach, reach, reach behind 291 00:16:13,720 --> 00:16:15,390 to maybe grab the right big toe 292 00:16:15,390 --> 00:16:17,490 or the top of the right foot. 293 00:16:17,490 --> 00:16:20,450 Good, then start to kick the right heel up towards the sky, 294 00:16:20,450 --> 00:16:21,830 right toes up towards the sky. 295 00:16:21,830 --> 00:16:25,100 And maybe you send your gaze forward, inhale. 296 00:16:25,100 --> 00:16:27,240 Beautiful, breathe here. 297 00:16:27,240 --> 00:16:30,670 Nice external rotation in the left shoulder. 298 00:16:30,670 --> 00:16:33,290 Left glute is turned on. 299 00:16:33,290 --> 00:16:36,133 Kick the right foot out a little more, one more breath. 300 00:16:37,060 --> 00:16:39,420 And then exhale to release everything. 301 00:16:39,420 --> 00:16:41,750 Bring the knees wide, big toes to touch. 302 00:16:41,750 --> 00:16:42,730 Send the hips back, 303 00:16:42,730 --> 00:16:44,710 you're gonna send the fingertips forward, 304 00:16:44,710 --> 00:16:47,810 bring the palms together and then walk the elbows forward. 305 00:16:47,810 --> 00:16:50,560 Feel a nice stretching the shoulder, the tricep. 306 00:16:50,560 --> 00:16:52,640 We're gonna bring the palms all the way up 307 00:16:52,640 --> 00:16:54,607 and behind the head 308 00:16:54,607 --> 00:16:59,190 as we rest our heart in Child's Pose. 309 00:16:59,190 --> 00:17:03,410 Palms kind of a little shark fin above the head and the neck. 310 00:17:03,410 --> 00:17:06,426 Breathe deep here, let everything go. 311 00:17:17,700 --> 00:17:20,640 Inhale, fill the lungs. 312 00:17:20,640 --> 00:17:24,560 Feel the rib cage expand on all four sides of the torso. 313 00:17:26,640 --> 00:17:29,184 And then exhale, let everything go. 314 00:17:31,580 --> 00:17:34,950 Slowly release the fingertips back down to the earth. 315 00:17:34,950 --> 00:17:37,725 We'll come all the way back up to Tabletop Position. 316 00:17:39,780 --> 00:17:42,853 Stacking the bones, getting set up here. 317 00:17:44,900 --> 00:17:46,330 And then when you're ready, 318 00:17:46,330 --> 00:17:49,430 we'll send the left toes, left leg out long. 319 00:17:49,430 --> 00:17:51,500 And when you're ready to lift it up. 320 00:17:51,500 --> 00:17:53,430 Hug the lower ribs and find that connection 321 00:17:53,430 --> 00:17:55,930 to your core here, abdominal wall is engaged. 322 00:17:55,930 --> 00:17:59,740 It's almost like you're bracing here in your center 323 00:17:59,740 --> 00:18:02,253 and then right fingertips out, right thumb up. 324 00:18:03,130 --> 00:18:06,150 Soft micro-bend in that left elbow. 325 00:18:06,150 --> 00:18:09,620 I'm pressing my right foot firmly into the ground, 326 00:18:09,620 --> 00:18:11,543 dialing the left toes down. 327 00:18:12,650 --> 00:18:14,310 Alright, here we go, let's flow. 328 00:18:14,310 --> 00:18:15,700 Inhale. 329 00:18:15,700 --> 00:18:19,133 Exhale, rounding through contract navel to spine. 330 00:18:20,240 --> 00:18:22,860 Inhale spread the fingers, spread the toes. 331 00:18:23,780 --> 00:18:25,453 Exhale, round it through. 332 00:18:27,300 --> 00:18:29,468 Inhale to expand. 333 00:18:30,835 --> 00:18:34,060 And exhale navel draws up, up, up. 334 00:18:34,060 --> 00:18:35,650 Bring it in. 335 00:18:35,650 --> 00:18:38,869 Inhale to extend. 336 00:18:38,869 --> 00:18:42,829 And exhale to round inward and contract. 337 00:18:43,680 --> 00:18:45,898 Inhale to extend. 338 00:18:46,929 --> 00:18:49,680 Exhale, reel it in. 339 00:18:49,680 --> 00:18:52,950 And last one, inhale to extend. 340 00:18:52,950 --> 00:18:55,530 Bend the right elbow, bend the left knee, 341 00:18:55,530 --> 00:18:59,229 we're gonna reach around, try to grab our left toes here. 342 00:19:00,750 --> 00:19:04,810 If you do, we'll start to kick the foot out. 343 00:19:04,810 --> 00:19:07,280 Opening up through the right armpit chest 344 00:19:07,280 --> 00:19:10,010 and eventually finding that long Puppy Belly. 345 00:19:10,010 --> 00:19:11,780 So nice and open through the front body 346 00:19:11,780 --> 00:19:14,550 as you press away from your foundation. 347 00:19:14,550 --> 00:19:16,450 Definitely strengthening the right glute here. 348 00:19:16,450 --> 00:19:18,743 As you look forward, breathe. 349 00:19:25,570 --> 00:19:26,872 For your last cycle of breath 350 00:19:26,872 --> 00:19:28,965 maybe kicking the toes up a little more. 351 00:19:28,965 --> 00:19:32,181 Finding that big stretch through the left quad. 352 00:19:32,830 --> 00:19:37,190 And then slowly releasing everything back. 353 00:19:37,190 --> 00:19:40,590 Knees as wide as the mat or the blanket, big toes to touch. 354 00:19:40,590 --> 00:19:43,330 And once again, Child's Pose. 355 00:19:43,330 --> 00:19:45,500 This time you can take the palms up and overhead 356 00:19:45,500 --> 00:19:47,883 or reach the fingertips forward. 357 00:19:49,320 --> 00:19:52,030 Melt your heart and your head towards the ground. 358 00:19:52,030 --> 00:19:53,746 Take a deep breath in. 359 00:19:54,912 --> 00:19:56,781 And empty it out. 360 00:19:58,131 --> 00:20:00,413 Again, big inhale in. 361 00:20:02,463 --> 00:20:04,183 And empty it out. 362 00:20:06,300 --> 00:20:10,023 And altogether, here we go, inhale lots of love in. 363 00:20:12,140 --> 00:20:14,617 And exhale lots of love out. 364 00:20:17,850 --> 00:20:19,270 Really nice, here we go. 365 00:20:19,270 --> 00:20:22,563 Draw the navel up, bring it back to all fours. 366 00:20:23,430 --> 00:20:25,580 We're gonna slowly curl the toes under. 367 00:20:25,580 --> 00:20:28,350 Send the hips up high and back Downward Facing Dog. 368 00:20:28,350 --> 00:20:30,190 Nice and easy here. 369 00:20:30,190 --> 00:20:32,240 Stretching through the backs of the legs. 370 00:20:33,350 --> 00:20:35,606 Head below the heart. 371 00:20:35,606 --> 00:20:38,060 Peel the hip creases up and back. 372 00:20:38,060 --> 00:20:41,090 We're gonna take three breaths here together. 373 00:20:41,090 --> 00:20:44,023 Here we go, inhale in through the nose. 374 00:20:45,740 --> 00:20:48,145 Exhale out through the nose or mouth. 375 00:20:50,060 --> 00:20:51,528 Inhale in. 376 00:20:53,154 --> 00:20:54,595 And exhale out. 377 00:20:55,780 --> 00:20:58,760 Last one, find stillness in the body. 378 00:20:58,760 --> 00:21:01,680 Inhale, let the breath move you. 379 00:21:03,398 --> 00:21:05,566 And exhale out. 380 00:21:06,920 --> 00:21:08,020 So nice. 381 00:21:08,020 --> 00:21:10,930 From here go ahead and lower the knees back to the earth. 382 00:21:10,930 --> 00:21:12,660 Then you're gonna shift your weight to your left side 383 00:21:12,660 --> 00:21:14,950 and we're gonna step just the right foot up. 384 00:21:14,950 --> 00:21:16,350 Walk the left knee back, 385 00:21:16,350 --> 00:21:19,510 you have nice padding on the knee here or you should, 386 00:21:19,510 --> 00:21:20,960 then we're gonna interlace the fingertips 387 00:21:20,960 --> 00:21:23,010 bring them to the top of the right thigh. 388 00:21:24,080 --> 00:21:26,414 Inhale to lift the heart. 389 00:21:26,414 --> 00:21:29,500 Exhale to relax the shoulders. 390 00:21:29,500 --> 00:21:31,404 Inhale to lift the heart. 391 00:21:32,430 --> 00:21:35,011 And exhale to relax the shoulders. 392 00:21:35,750 --> 00:21:37,893 Awesome, inhale to lift the heart. 393 00:21:39,300 --> 00:21:41,990 And exhale to release everything down. 394 00:21:41,990 --> 00:21:43,893 Bring it back to all fours. 395 00:21:44,970 --> 00:21:46,170 And same thing on the other side. 396 00:21:46,170 --> 00:21:48,070 Stepping the left foot up, 397 00:21:48,070 --> 00:21:50,150 walking the right knee a little bit back. 398 00:21:50,150 --> 00:21:52,805 Ooh Benji is stretching. 399 00:21:52,805 --> 00:21:55,190 Interlace the fingertips. 400 00:21:55,190 --> 00:21:57,750 Bring them to the top of the left thigh. 401 00:21:57,750 --> 00:22:00,923 And here we go inhale to lift and lengthen. 402 00:22:02,490 --> 00:22:04,597 Exhale to relax the shoulders down. 403 00:22:06,330 --> 00:22:08,499 Inhale to lift the heart. 404 00:22:10,058 --> 00:22:13,663 Exhale practice softening, relaxing the shoulders. 405 00:22:15,152 --> 00:22:17,853 And one more time inhale to lift and lengthen. 406 00:22:19,430 --> 00:22:21,970 Exhale, soften, relax the shoulders. 407 00:22:21,970 --> 00:22:25,840 Let that be what brings you all the way back down. 408 00:22:25,840 --> 00:22:28,970 And this time knees together, really together, 409 00:22:28,970 --> 00:22:30,620 send the hips back, 410 00:22:30,620 --> 00:22:33,163 send the fingertips back, Child's Pose. 411 00:22:34,110 --> 00:22:36,335 Nice soothing breath here. 412 00:22:37,323 --> 00:22:42,065 On my cue, so here we go, inhaling in together. 413 00:22:43,203 --> 00:22:46,673 And exhaling, relaxing the shoulders. 414 00:22:47,850 --> 00:22:50,383 So inhaling to fill it up. 415 00:22:53,070 --> 00:22:56,530 And exhaling to soften. 416 00:22:58,860 --> 00:23:01,293 And one more, inhale, fill it up. 417 00:23:04,870 --> 00:23:06,431 Exhale to soften. 418 00:23:08,570 --> 00:23:11,630 Lovely, let's bring the fingertips back up. 419 00:23:11,630 --> 00:23:13,483 Listen carefully, from here we're gonna come on to the 420 00:23:13,483 --> 00:23:14,260 knees and you're just gonna 421 00:23:14,260 --> 00:23:17,210 swing the legs to one side, any side, 422 00:23:17,210 --> 00:23:18,870 and we're gonna come through to a seat 423 00:23:18,870 --> 00:23:20,530 with the legs out in front. 424 00:23:20,530 --> 00:23:24,660 So it seems so foundational, so basic, 425 00:23:24,660 --> 00:23:29,560 I guess to get good at breathing in and breathing out 426 00:23:29,560 --> 00:23:33,300 but this is something you can really do anytime, anywhere, 427 00:23:33,300 --> 00:23:38,293 doesn't require a lot of anything, 428 00:23:38,293 --> 00:23:39,620 just your awareness. 429 00:23:39,620 --> 00:23:42,220 And this can be really good for handling yourself 430 00:23:42,220 --> 00:23:43,520 in stressful times. 431 00:23:43,520 --> 00:23:48,220 Using an inhale to expand, embody, be present. 432 00:23:48,220 --> 00:23:51,330 And using an exhale to relax the shoulders, 433 00:23:51,330 --> 00:23:54,695 release tension so that things don't get caught. 434 00:23:56,225 --> 00:23:59,160 Okay, with the legs out wide, long, excuse me, 435 00:23:59,160 --> 00:24:00,330 feet hip width apart. 436 00:24:00,330 --> 00:24:02,210 Go ahead and flex your feet and spread your toes 437 00:24:02,210 --> 00:24:03,240 nice and wide. 438 00:24:03,240 --> 00:24:06,340 Hands come to the earth or fingertips for Dundasana. 439 00:24:07,420 --> 00:24:09,910 Come into alignment here to the best of your ability. 440 00:24:09,910 --> 00:24:14,093 Head over heart, heart over pelvis so nice long spine. 441 00:24:15,010 --> 00:24:17,300 And then we're gonna bend the knees a little bit here. 442 00:24:17,300 --> 00:24:19,960 Inhale, reach the fingertips all the way up. 443 00:24:19,960 --> 00:24:23,950 And exhale, belly comes toward the tops of the thighs. 444 00:24:23,950 --> 00:24:26,280 Heart forward towards the shins. 445 00:24:26,280 --> 00:24:28,530 Maybe we grab the big toes again here 446 00:24:28,530 --> 00:24:30,750 or again the outer edges of the feet. 447 00:24:31,840 --> 00:24:34,770 Then from here, you get to work it alright, 448 00:24:34,770 --> 00:24:39,120 work that breath, the technique of inhaling fully, 449 00:24:39,120 --> 00:24:42,430 feeling expansiveness, that expansion, 450 00:24:42,430 --> 00:24:46,273 and the exhale bringing a softening or a surrender. 451 00:24:47,660 --> 00:24:52,267 So keeping things moving, even when we feel like they're 452 00:24:54,788 --> 00:24:56,670 really difficult. (chuckles) 453 00:24:56,670 --> 00:24:57,920 I was gonna get dark there for a second, 454 00:24:57,920 --> 00:25:00,791 but you know, it's all good. You know. 455 00:25:02,400 --> 00:25:05,860 So on the surface where doing a Seated Forward Fold, 456 00:25:05,860 --> 00:25:08,980 Paschimottanasana but there's opportunity to apply 457 00:25:08,980 --> 00:25:10,170 that dance of the breath here. 458 00:25:10,170 --> 00:25:11,850 So I'm gonna get quiet for a bit 459 00:25:11,850 --> 00:25:13,810 and allow you to just play. 460 00:25:13,810 --> 00:25:16,810 You can work to straighten the legs here if that's your jam. 461 00:25:18,730 --> 00:25:22,700 I would say practice relaxing through the head and the neck, 462 00:25:22,700 --> 00:25:24,443 at least for a couple cycles. 463 00:25:25,650 --> 00:25:27,580 And you might even find a little wave, 464 00:25:27,580 --> 00:25:31,020 a little ripple of movement with your inhalations 465 00:25:32,380 --> 00:25:33,628 and your exhalations. 466 00:25:33,628 --> 00:25:35,809 Just play for a moment. 467 00:25:52,670 --> 00:25:54,380 If you're wondering if you're doing it right, 468 00:25:54,380 --> 00:25:56,393 yes, yes you are. 469 00:25:57,570 --> 00:26:01,000 Maybe if you haven't already take a couple cycles 470 00:26:01,000 --> 00:26:03,183 with the eyes closed. 471 00:26:16,100 --> 00:26:21,709 And then slowly releasing that and rolling up. 472 00:26:21,709 --> 00:26:24,220 And try not to fidget here just roll up. 473 00:26:24,220 --> 00:26:28,160 You can soften to the toes now and just observe. 474 00:26:28,160 --> 00:26:29,193 Notice how you feel. 475 00:26:30,440 --> 00:26:32,319 And now it's party time! 476 00:26:32,319 --> 00:26:34,224 Grab the blanket. 477 00:26:36,680 --> 00:26:41,200 Not all heroes wear capes but in this circumstance they do. 478 00:26:41,200 --> 00:26:43,950 So you're gonna bring your blanket 479 00:26:43,950 --> 00:26:48,484 into a little cape-like costume. 480 00:26:49,162 --> 00:26:50,962 Love a good costume. 481 00:26:52,440 --> 00:26:54,350 And we're gonna bring one 482 00:26:54,350 --> 00:26:58,240 or let's bring the left heel in first, 483 00:26:58,240 --> 00:27:01,660 and then the right heel in second so you're here, 484 00:27:01,660 --> 00:27:03,800 and you look cool. Okay? 485 00:27:03,800 --> 00:27:05,740 So you're here, little hip release, 486 00:27:05,740 --> 00:27:09,350 another hip release here so you're gonna come forward 487 00:27:09,350 --> 00:27:13,130 on to the fingertips and we're just gonna walk it in this case 488 00:27:13,130 --> 00:27:15,223 for me towards Benji's butt. 489 00:27:16,220 --> 00:27:19,010 Which someone in the Yoga With Adriene community taught me 490 00:27:19,010 --> 00:27:20,763 that this is called a butt skirt. 491 00:27:21,750 --> 00:27:22,901 Thank you. 492 00:27:23,780 --> 00:27:25,610 And here we are again folding inward 493 00:27:25,610 --> 00:27:26,760 this time with the blanket. 494 00:27:26,760 --> 00:27:29,240 Breathing deep, using that inhalation 495 00:27:30,240 --> 00:27:34,390 to really almost feel a stretch in the skin of the back. 496 00:27:34,390 --> 00:27:37,270 It's that expansive and then an exhalation. 497 00:27:37,270 --> 00:27:40,470 And I realize it's quite difficult to keep this breath 498 00:27:40,470 --> 00:27:41,910 going the whole time. 499 00:27:41,910 --> 00:27:44,510 So just see if you can catch a couple of good waves. 500 00:27:48,060 --> 00:27:51,680 And you can walk to one side if you like with the arms. 501 00:27:52,720 --> 00:27:53,975 And then the other. 502 00:27:55,974 --> 00:27:59,430 And just make sure you're giving it your best shot 503 00:27:59,430 --> 00:28:02,323 to really breathe a little deeper and more fully. 504 00:28:03,460 --> 00:28:05,637 Right, if not now, when? 505 00:28:09,690 --> 00:28:11,630 Okay and then come all the way back up. 506 00:28:11,630 --> 00:28:13,260 Rolling up through the spine. 507 00:28:13,260 --> 00:28:17,030 Yep, you guessed it we're gonna just switch the legs. 508 00:28:17,030 --> 00:28:21,090 So the right heel comes in, left leg to follow, Siddhasan. 509 00:28:21,090 --> 00:28:24,400 Fingertips come to the earth and then nothing fancy here. 510 00:28:24,400 --> 00:28:26,670 Breathe deep, walk it forward. 511 00:28:26,670 --> 00:28:29,460 I should mention too if the elbows don't come to the earth, 512 00:28:29,460 --> 00:28:33,300 no problem, breathing deep here, relaxing the head. 513 00:28:33,300 --> 00:28:35,951 You'll feel it in your hips and your low back. 514 00:28:42,207 --> 00:28:44,860 And if you wanna go full love cave, 515 00:28:44,860 --> 00:28:49,090 if you have a busy household or just the world is, 516 00:28:49,090 --> 00:28:50,560 you need to just a little second, 517 00:28:50,560 --> 00:28:51,900 you can go full love cave, 518 00:28:51,900 --> 00:28:55,703 bring your blanket all the way up and over, practice here. 519 00:28:58,960 --> 00:29:01,053 Safe space with your breath. 520 00:29:03,000 --> 00:29:06,453 Maybe walking the hands to one side here and then the other. 521 00:29:14,160 --> 00:29:18,370 And sometimes it really is that sweaty flow 522 00:29:18,370 --> 00:29:21,170 or that 10 minute conditioning 523 00:29:21,170 --> 00:29:25,510 or the vinyasa pact 524 00:29:26,533 --> 00:29:28,000 contemplation. 525 00:29:28,000 --> 00:29:33,000 But sometimes it really is just getting in to the body 526 00:29:33,270 --> 00:29:35,553 and returning back to your breath. 527 00:29:36,432 --> 00:29:38,270 And that's a great way to handle stress, 528 00:29:38,270 --> 00:29:40,430 and add blankets and Benji and voila. 529 00:29:40,430 --> 00:29:42,628 Okay, here we go. 530 00:29:42,628 --> 00:29:45,031 Okay, so now soles of the feet together. (chuckles) 531 00:29:45,990 --> 00:29:48,170 Last bit before we come back onto our backs. 532 00:29:48,170 --> 00:29:49,520 Soles of the feet together. 533 00:29:50,870 --> 00:29:54,880 Establishing, re-establishing rather, 534 00:29:55,536 --> 00:29:56,950 your cape. 535 00:29:56,950 --> 00:30:01,383 Get cozy. I mean, if you wanna go all the way here, you can. 536 00:30:02,790 --> 00:30:04,260 Why not? 537 00:30:04,260 --> 00:30:06,290 We're gonna grab the toes here, 538 00:30:06,290 --> 00:30:08,210 I think this is also a great opportunity 539 00:30:08,210 --> 00:30:10,735 if it's in your 540 00:30:12,753 --> 00:30:14,500 wheelhouse, if it's in your action, 541 00:30:14,500 --> 00:30:17,180 actually, I'm gonna invite everyone to do it. Why not? 542 00:30:17,180 --> 00:30:18,560 If not now, when? 543 00:30:18,560 --> 00:30:20,480 Take your thumbs to the arches of your feet, 544 00:30:20,480 --> 00:30:23,420 and let's just give 545 00:30:23,420 --> 00:30:25,730 the arches of the feet a little 546 00:30:25,730 --> 00:30:29,040 stimulation here, a little massage. 547 00:30:29,040 --> 00:30:31,430 And you don't have to think of it as like massage technique, 548 00:30:31,430 --> 00:30:35,303 just let your body figure it out. 549 00:30:37,630 --> 00:30:40,680 And if for whatever reason that this isn't available to you, 550 00:30:40,680 --> 00:30:43,160 maybe you pick another part of your body 551 00:30:43,160 --> 00:30:45,908 to just give a little touch. 552 00:30:47,926 --> 00:30:49,710 Hey-o, okay. 553 00:30:49,710 --> 00:30:51,940 And now a little Cobbler's Pose. 554 00:30:51,940 --> 00:30:54,350 Lift the heart, lift the chest. 555 00:30:54,350 --> 00:30:58,340 Breathe in and exhale slowly leaning forward. 556 00:30:58,340 --> 00:31:01,763 We can grab the toes here, we can relax the head forward. 557 00:31:03,720 --> 00:31:05,800 If you can close your eyes. 558 00:31:05,800 --> 00:31:07,485 (singing) Make a wish 559 00:31:08,391 --> 00:31:12,365 and blow out the candlelight 560 00:31:12,931 --> 00:31:16,619 for tonight is just 561 00:31:16,619 --> 00:31:21,967 the night we're gonna celebrate. 562 00:31:21,967 --> 00:31:23,386 (laughs) 563 00:31:25,890 --> 00:31:29,020 Every time I get a little further in the song. Okay. 564 00:31:31,459 --> 00:31:34,280 Into 565 00:31:34,280 --> 00:31:37,256 the Cobbler's Pose for one more breath. 566 00:31:37,256 --> 00:31:38,620 Relax the neck. 567 00:31:38,620 --> 00:31:40,963 Notice if you might be holding in the neck. 568 00:31:44,780 --> 00:31:46,883 And then slowly release. 569 00:31:48,380 --> 00:31:49,840 And do not underestimate, 570 00:31:49,840 --> 00:31:52,260 a little goes a long way working with the hips 571 00:31:52,260 --> 00:31:54,670 and the low back, especially with all the time 572 00:31:54,670 --> 00:31:58,330 we can spend sitting in chairs and on the couch 573 00:31:58,330 --> 00:32:00,450 and stuff like that. Okay. 574 00:32:00,450 --> 00:32:02,902 Let's come on down on the ground. 575 00:32:02,902 --> 00:32:08,403 Get your blankets. I'm gonna go full on here. 576 00:32:09,300 --> 00:32:11,673 So set yourself up for relaxation. 577 00:32:12,570 --> 00:32:14,570 I forgot, I need to guide you through a couple of these. 578 00:32:14,570 --> 00:32:16,510 So if you have a blanket that might work 579 00:32:16,510 --> 00:32:19,000 as a bolster for underneath the knees, 580 00:32:19,000 --> 00:32:23,550 let's roll it or fold it for behind the knees now. 581 00:32:24,270 --> 00:32:28,780 If you have a blanket or old comforter (laughs) 582 00:32:28,780 --> 00:32:30,520 for the head, you can use that. 583 00:32:30,520 --> 00:32:34,010 I like a little padding here for my body too. 584 00:32:34,010 --> 00:32:36,330 Benji, you're cool? 585 00:32:36,330 --> 00:32:40,880 And then, because a little bit chilly out, 586 00:32:40,880 --> 00:32:45,880 I'm gonna come back with my top blanket 587 00:32:46,730 --> 00:32:48,550 and just set yourself up. 588 00:32:48,550 --> 00:32:49,710 And it doesn't have to be perfect 589 00:32:49,710 --> 00:32:50,930 and it doesn't have to be like mine. 590 00:32:50,930 --> 00:32:54,320 It's literally the act of the gesture of like during this 591 00:32:54,320 --> 00:32:56,210 loving thing for herself that matters. 592 00:32:56,210 --> 00:32:57,660 So it doesn't really matter what it looks like. 593 00:32:57,660 --> 00:32:59,900 Just put a little love into it, you can smile, 594 00:32:59,900 --> 00:33:01,650 we're not gonna be here for too long. 595 00:33:01,650 --> 00:33:03,630 You can always of course pause the video 596 00:33:03,630 --> 00:33:06,543 after we've closed and stay here a little longer. 597 00:33:08,420 --> 00:33:11,867 It's also quite nice for us to just be on the ground. 598 00:33:11,867 --> 00:33:14,200 Getting our energetic being back on the ground 599 00:33:14,200 --> 00:33:15,393 to recharge. 600 00:33:17,110 --> 00:33:20,450 Yes, say yes. Okay. 601 00:33:20,450 --> 00:33:24,063 So I have my little bolster underneath my knees here. 602 00:33:24,940 --> 00:33:28,040 I'm getting really nice and cozy in my low back. 603 00:33:28,040 --> 00:33:32,490 I'm gonna let my blankie come all the way up to my neck 604 00:33:32,490 --> 00:33:34,970 and I'm gonna allow my arms to rest gently at my sides. 605 00:33:34,970 --> 00:33:37,240 You can also bring them to rest gently on your belly 606 00:33:37,240 --> 00:33:39,983 and feel the rising and the fall of your breath. 607 00:33:41,840 --> 00:33:43,200 Tuck your chin slightly, 608 00:33:43,200 --> 00:33:45,283 softened through your fingers and toes. 609 00:33:47,283 --> 00:33:49,230 And then when you're ready close your eyes, 610 00:33:49,230 --> 00:33:52,140 take a deep breath, the deepest breath you've taken all day. 611 00:33:52,140 --> 00:33:54,130 And let this be an I love you. 612 00:33:54,130 --> 00:33:55,318 Just hang with me. 613 00:33:55,318 --> 00:33:58,063 Let this be an "I love you" breath as you breathe in. 614 00:33:59,193 --> 00:34:01,343 And an I love you as you breathe out. 615 00:34:02,230 --> 00:34:03,640 Close your eyes and again, 616 00:34:03,640 --> 00:34:05,370 just in case the first one didn't catch, 617 00:34:05,370 --> 00:34:07,617 an "I love you" breath in. 618 00:34:09,270 --> 00:34:10,640 And an "I love you" breath out 619 00:34:10,640 --> 00:34:12,200 and you don't actually have to love yourself 620 00:34:12,200 --> 00:34:14,970 or believe it my darling but let's practice. 621 00:34:14,970 --> 00:34:17,973 Let's try it on. Big inhale, lots of love in. 622 00:34:20,410 --> 00:34:22,983 And I love you, lots of love out, yes. 623 00:34:27,700 --> 00:34:29,130 Now soften through your jaw. 624 00:34:29,130 --> 00:34:33,017 You can allow the breath to keep going in 625 00:34:33,926 --> 00:34:37,563 a little I love you waves, little whispers of love. 626 00:34:39,730 --> 00:34:45,219 Or you can kind of let it go, just let it do its thing. 627 00:34:47,730 --> 00:34:50,223 Let yourself be breathed. 628 00:34:53,650 --> 00:34:55,520 Get soft through the fingers and toes, 629 00:34:55,520 --> 00:34:56,683 relax your shoulders. 630 00:34:59,689 --> 00:35:00,650 With the eyes closed, 631 00:35:00,650 --> 00:35:02,820 you just bring your mind's eye or your awareness 632 00:35:02,820 --> 00:35:04,020 to the soles of your feet 633 00:35:04,020 --> 00:35:08,450 and in your own time, and really do this if you can. 634 00:35:08,450 --> 00:35:10,030 You're just gonna start at the soles of your feet 635 00:35:10,030 --> 00:35:11,964 and you're just gonna trace 636 00:35:11,964 --> 00:35:15,850 a very loving non-judgemental 637 00:35:15,850 --> 00:35:20,210 line all the way up the body, just doing a little scan. 638 00:35:20,210 --> 00:35:23,880 Softening and relaxing and appreciating each and every part 639 00:35:23,880 --> 00:35:27,573 as you bring your awareness to it. 640 00:35:29,520 --> 00:35:31,840 Starting at the feet. 641 00:35:32,897 --> 00:35:36,099 Come through the ankles and the shins and the knees. 642 00:35:40,750 --> 00:35:44,880 Then continuing up through the tops of the thighs, 643 00:35:44,880 --> 00:35:46,190 the femurs. 644 00:35:47,227 --> 00:35:51,480 And the backs of the thighs, hamstrings, the hips. 645 00:35:53,684 --> 00:35:56,546 Soften through the bowl of the pelvis. 646 00:36:00,330 --> 00:36:04,093 Send genuine love and appreciation to your low belly. 647 00:36:06,030 --> 00:36:07,521 Your low back. 648 00:36:14,530 --> 00:36:18,443 And your strong core, your center. 649 00:36:21,526 --> 00:36:24,896 And the ribs front and back. 650 00:36:27,446 --> 00:36:32,750 And the chest, the upper back, the shoulders, your neck. 651 00:36:35,010 --> 00:36:40,493 And the arms, the wrists, the fingers, the palms. 652 00:36:43,950 --> 00:36:46,340 Don't forget to bring your awareness to your jaw. 653 00:36:46,340 --> 00:36:48,800 Soften through the jaw, your finger, excuse me, 654 00:36:48,800 --> 00:36:50,993 not your fingers your lips (chuckles). 655 00:36:50,993 --> 00:36:52,435 You can smile. 656 00:36:53,770 --> 00:36:56,490 Move the tongue around a little in your mouth. 657 00:36:58,960 --> 00:37:01,163 Inhale in through the nostrils. 658 00:37:03,010 --> 00:37:05,480 And as you exhale send your awareness all the way up 659 00:37:05,480 --> 00:37:06,610 to the brow bones, 660 00:37:06,610 --> 00:37:10,170 your third eye and the crown of the head, the ears, 661 00:37:10,170 --> 00:37:12,583 the back of the head, back of the neck. 662 00:37:17,040 --> 00:37:21,213 Now relax the weight of your body fully into the earth. 663 00:37:23,680 --> 00:37:27,573 And for just a moment here, allow yourself to be. 664 00:37:29,087 --> 00:37:32,453 To be. (soft music) 665 00:37:47,880 --> 00:37:51,500 If you've captured an exquisite stillness 666 00:37:51,500 --> 00:37:54,720 and you wanna stay there, please do. 667 00:37:54,720 --> 00:37:58,460 It's precious, I know, so stay there. 668 00:37:58,460 --> 00:38:01,913 Otherwise, begin to rock the head a little side to side. 669 00:38:03,060 --> 00:38:05,110 And you can kind of feel the cushion hopefully 670 00:38:05,110 --> 00:38:10,070 of your blanket as a pillow on your ears. 671 00:38:10,070 --> 00:38:12,033 You rock towards the earth. 672 00:38:17,650 --> 00:38:20,740 And we'll begin to wiggle the fingers and the toes. 673 00:38:23,780 --> 00:38:25,990 Gently bat the eyelashes open. 674 00:38:25,990 --> 00:38:28,083 And we'll bring the palms together. 675 00:38:29,010 --> 00:38:31,730 Thumbs are gonna come up to the third eye. 676 00:38:31,730 --> 00:38:33,630 We're gonna close it out here underneath your blanket 677 00:38:33,630 --> 00:38:37,560 in case you want to stay here for a second on your back. 678 00:38:37,560 --> 00:38:40,113 Maybe in meditation or relaxation. 679 00:38:40,113 --> 00:38:44,270 Maybe in prayer. Whatever feels good for you. 680 00:38:44,270 --> 00:38:47,340 But you have to get up and boogie, 681 00:38:47,340 --> 00:38:49,953 pay attention to how you transition out of this. Right? 682 00:38:51,163 --> 00:38:52,750 I'll just say that. 683 00:38:52,750 --> 00:38:54,730 And enjoy the rest of your day or evening. 684 00:38:54,730 --> 00:38:55,563 Thumbs to third eye. 685 00:38:55,563 --> 00:38:57,850 Big breath in together, all together. 686 00:38:57,850 --> 00:39:00,800 Thank you so much for sharing your time and energy. 687 00:39:00,800 --> 00:39:04,012 As you breathe out, relax your shoulders one last time. 688 00:39:05,690 --> 00:39:08,416 And we'll whisper, 689 00:39:08,416 --> 00:39:09,718 Namaste. 690 00:39:11,100 --> 00:39:12,622 Take good care everyone. 691 00:39:14,823 --> 00:39:19,103 (upbeat music)