WEBVTT

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- What's up everyone,
welcome to Yoga With Adriene.

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I'm Adriene and
this is sweet Benji.

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And today we have Blanket Yoga.

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Yes, the practice of your dreams

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designed to help
you handle stress.

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So if you have a blanket or
two or three or four grab them.

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If you don't no worries,

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just bring your body
and your beautiful breath,

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and all will be well.

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Hop into something extra
comfy and let's get started.

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(upbeat music)

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Alrighty my friends, welcome.

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Come on down to the ground.

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Hopefully by now you've collected
your blanket or blankets

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or even a sweater.

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And I'm laying on
a few and I brought,

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I've just grabbed a plethora

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of different blinkies here,

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and I'm gonna come to 
lie with my top blanket

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over me,
and it looks like Benji too.

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And I'm gonna
use one as a pillow,

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so set yourself up
for a nice supine,

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relaxation beginning here.

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And we are going to
take time to stretch

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and move our bodies today

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but we're gonna start
with a little meditation,

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a little relaxation, so come 
on down to the ground.

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Benji is gonna be my
breathing bolster today.

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And the important thing is to

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allow yourself to

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settle in with what is.

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Oh my goodness,
easier said than done.

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So I'm gonna guide you,

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bring your left hand 
to your heart space

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once you come on down and
your right hand to your belly.

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And relax your shoulders.

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And do whatever you need to do

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here now to get comfortable.

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And I'd like to just point
out that if your current setup

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isn't quiet or serene or perfect,

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no problem.

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It's really not part
of the expectation here.

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The opportunity is just to
take some time for yourself.

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And mindfully tend to

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your current state,

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your emotional wellbeing,
your physical wellbeing,

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and of course
your mental wellbeing.

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So no worries if
you're not set up

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in the perfect environment. 
(chuckles)

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And take a moment
to close your eyes

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or just allow the eyelids to
get a little soft and heavy.

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So you can keep
the eyes if you like,

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but soften your gaze and
start to notice your breath.

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And I think for
this Blanket Yoga,

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which is really all
about how we handle stress

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and taking time to
handle stress gracefully,

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but also honestly, I would say,

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if you can do
close your eyes here,

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just to help guide
your attention inward.

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And bringing the
awareness to the breath,

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you don't have
to really force it

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or take on any breath
technique here to begin,

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just allow yourself the opportunity
and the time to notice.

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Notice the rise and the
fall of your right hand

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as you breathe in and out.

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(soft music)

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Then you may experience

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that when you bring your
awareness to your breath,

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just by bringing
your attention to it,

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it starts to grow,
it starts to evolve.

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So go ahead and
allow that to happen.

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Maybe by bringing your awareness

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to the length of your inhale

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and the length of your exhale.

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Giving yourself
an opportunity to

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gently release the things that
have been weighing you down,

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maybe stressing you
out or worrying you

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and really giving
yourself a chance here

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to the best of your
ability today to just breathe,

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just notice.

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And to welcome the sense of

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balance or equanimity

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to the mat,
to your experience.

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Take a couple more deep
breaths here and as you do so,

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scan the body,
notice if there are areas

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where you might be
holding or clenching.

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This could be an
actual physical gesture,

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it could honestly
just be a sensation.

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Like, "Oh I feel 
tight in the chest,"

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or off in the stomach.

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Maybe I'm holding in
the hips, the glutes.

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Holding in the shoulders.

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And then take one
more deep breath in.

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And use your next exhale to
open the eyes softly, sweetly,

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and we'll send the
fingertips all the way up

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towards the sky.

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So reaching up to the
ceiling or to the sky above you.

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Inhale in.

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And then exhale,

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you're just gonna cross
one arm over the other,

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give yourself a hug here.

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Breathe in.

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Breathe out.

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Release the fingers
all the way back up.

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And then other side, crossing
the opposite arm on top.

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Breathing in, feeling the 
rib cage expand.

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And breathing out,
allowing everything to soften.

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Alright, nice and
sweet we'll release this,

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so moving sweetly today
I mean the whole practice

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is called Blanket Yoga so

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just need to be aware
of the quality of movement

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can be really sweet and cozy

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even if you're having
a hard day, I got you.

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Alright, we're gonna bend
both knees, Benji's here for it.

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(laughs)
We're gonna bend both knees.

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You can stay under your blanket
or you can kick it off here.

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It's okay to get a little
messy or cozy with the blankets.

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I spent so many years of my
life and my career, just kidding,

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but really being
specific about blanket folds

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and there is a
place for that in yoga,

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but not today, my friend.

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Hug the knees into the chest,

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feel that length
in the low back.

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Maybe allow your
eyes to close again,

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just to really bring your
awareness to the sensation.

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We're gonna spread the toes,

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we're gonna rotate the ankles
one way and then the other.

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Great then put your
left foot down on the earth.

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Really feel it, if Benji will
let me, really feel it ground.

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And then you're
gonna hug your right knee,

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not just up towards the chest,

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but now take it all the way over

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towards your right shoulders.

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So we're opening up you
should feel an external rotation

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in the right hip and a
little bit of compression

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in the front of
the right hip crease.

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There's an option here to try,

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it may not happen, to hook
the right elbow to the kneecap.

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If that's not happening
or right for your body,

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forget about it.

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And from here we're gonna slowly

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lift the sole of the
right foot up towards the sky,

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breathe deep, and feel
this connection in your core

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so your low back is
nice and flush with the mat.

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You can stay here with the
hands behind the right thigh,

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right hamstring here.

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Or we can reach to the
outer edge of the right foot,

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and start to pull it down
through the right shoulder

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creating, we call this a
little Stirrup Posture here

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and the stirrup is
right around your foot.

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You can also grab the inner
arch if that's better for you.

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There's an external
rotation in both the hip,

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which I mentioned,
and the right shoulder.

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So externally rotate.

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Now, kick, kick, kick your
right heel up towards the sky.

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Breathe deep,
breathe into your belly.

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Option here to extend the left
leg out long or keep it bent.

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Many of you I know are
navigating your family,

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your pets as well.

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So we'll just do our best, I'll
let Benji stay here for now.

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If the left leg is
extended out long,

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go ahead and bring it back in.

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And then we'll release
the bind on the right foot,

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and we'll switch
to the other side.

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So right hand ground,
excuse me, right foot grounds.

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And we'll slowly
hug the left knee in.

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And just take it over
towards the left shoulder.

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You can imagine the left
hip socket going like this,

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so externally rotating.
Give yourself a little visual.

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And then we can
interlace the fingertips

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behind the hamstring,

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kick that left foot
up towards the sky.

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Or maybe we take the bind
to grabbing the outer edge

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of that left foot.

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Sole of the left foot
up towards the ceiling.

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I'm kind of keeping
awareness of my right knee,

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hugging it in
towards the midline.

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Breathing deep here,

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left shoulders pulling down.

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Left heel is kicking up.

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And then breathe,
breathe, breathe.

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The option to
extend the right leg long.

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Maybe bring the right
hand to the right hip crease.

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You got to bring the breath.

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And then if the right
leg is extended, excuse me,

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go in and bring it back up.

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And then we'll
slowly release the bind.

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Check it out, we're gonna
hug both knees up to the chest.

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We're gonna cross the
right knee over the left here.

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Toes are kind of 
kicking in space.

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Good from here take the
index finger and thumb,

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listen carefully, 
you're gonna grab the big toes.

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Then kick both toes out,
peek at me if you need to,

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this is like Cow Legs, 
Cow Pose, Gomukhasan Legs.

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And if the knees
don't come close,

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you can make adjustments.

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If you are seeking 
a deeper stretch,

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you can grab the
outer edges of the feet,

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both toes kicking out.

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For some reason like Supine
Gomukhasan, Supine Cow Legs

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always kind of make me
feel like I'm tapping my head

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or rubbing my belly.

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So if it takes
you a second to get

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into your version of
the shape, no worries.

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Oh my goodness, such love though

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for the hips and the
low back, breathe deep.

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And then we're gonna unravel.

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I'm just gonna go
right to the other side,

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keeping the core
nice and engaged.

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So this is like

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maybe you're sitting 
at a desk, that image.

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Take the fingers
bring them to the big toes,

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kick the toes out.

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Shins kind of looking 
up towards the ceiling

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or the sky.

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Good breathe deep.

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Maybe you grab the
outer edges of the feet here,

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kicking out.

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Gotta breathe.

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Beautiful, then
slowly unravel, nice work.

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We're gonna bring the hands
to the backs of the thighs.

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We're gonna rock and roll it up.

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We'll come back
down to the floor,

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but that's our
floor warmup for now.

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So we're gonna
come all the way up,

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and we're gonna
come to all fours.

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So we're gonna use the blanket
here now to pad the knees,

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and you're gonna come
to Tabletop Position.

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And I'm gonna ask my

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friendly assistant here,

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hey excuse me, you're
gonna come here, over?

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Actually that's great.

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Alright so here we go.

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You can use all the blankets
to pad the knees here. Why not?

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We have them, let's use them.

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Wrists underneath the shoulders,
knees underneath the hips.

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Spread the hands wide,

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if you're practicing 
in socks today,

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you can keep the
socks on for everything.

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I think in my
opinion today, otherwise,

00:13:47.100 --> 00:13:49.240
if you feel like you might
want more grip with your toes,

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you can kick your
socks off whenever you like.

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Alright, here we go,
soft bend in the elbows,

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I'm gonna send my
gaze straight down here

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to start creating a
nice Tabletop Position.

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Hug the lower ribs in, 
inhale in.

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Exhale, curl the toes
under lift the knees up,

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hover, Hovering Table,
soft bend in the elbows.

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Upper arm bones are
externally rotating.

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We're just
creating a little heat.

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It's challenging perhaps,

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but welcoming that heat
breathing deep for three, two,

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and on the one lower
the knees, flip the toes,

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drop the belly, 
open the chest, look forward.

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Good, exhale, rounding through.

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Keep it going inhale, 
drop the belly, spinal flexion.

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And exhale, rounding through.

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Now do a couple more
with the sound of your breath

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in your own time.

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You can close your eyes
and visualize the spine,

00:14:47.390 --> 00:14:48.875
the vertebra.

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And then when you're ready

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bring it back to a nice
neutral Tabletop Position.

00:15:05.390 --> 00:15:08.350
And we'll slowly press
into the top of the left foot,

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press into both palms evenly,

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send the right leg
all the way out and up,

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dial your right toes down.

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So right inner thigh is really
shining up towards the sky.

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Femur is nice and
snugly in the socket.

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And then we're gonna
press into the right palms

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press into the
top of the left foot,

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hold onto your center muscles,
your core muscles,

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and we'll send the
left fingertips forward,

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left thumb all the way up
towards the sky, pinky down.

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Great, keep bringing that
awareness towards the midline,

00:15:39.310 --> 00:15:42.040
whatever that means to
you as you inhale in.

00:15:42.040 --> 00:15:45.440
Exhale, we're gonna squeeze
it all the way in and up

00:15:45.440 --> 00:15:48.280
rounding the spine like Cat.

00:15:48.280 --> 00:15:50.630
Inhale to extend.

00:15:50.630 --> 00:15:52.560
Spread the fingers, 
spread the toes.

00:15:52.560 --> 00:15:54.669
And exhale to round it through.

00:15:56.090 --> 00:15:59.090
Inhale to extend.

00:15:59.090 --> 00:16:00.090
Exhale to round it through.

00:16:00.090 --> 00:16:01.820
Keep clawing through
the right fingertips

00:16:01.820 --> 00:16:03.160
to take pressure
out of that wrist.

00:16:03.160 --> 00:16:05.650
Listen carefully,
inhale to extend.

00:16:05.650 --> 00:16:08.700
Exhale, you're gonna
bend the left elbow,

00:16:08.700 --> 00:16:10.860
bring it in line
with the shoulder,

00:16:10.860 --> 00:16:12.130
and you're gonna
bend the right knee,

00:16:12.130 --> 00:16:13.720
and we're gonna reach,
reach, reach behind

00:16:13.720 --> 00:16:15.390
to maybe grab the right big toe

00:16:15.390 --> 00:16:17.490
or the top of the right foot.

00:16:17.490 --> 00:16:20.450
Good, then start to kick the
right heel up towards the sky,

00:16:20.450 --> 00:16:21.830
right toes up towards the sky.

00:16:21.830 --> 00:16:25.100
And maybe you send
your gaze forward, inhale.

00:16:25.100 --> 00:16:27.240
Beautiful, breathe here.

00:16:27.240 --> 00:16:30.670
Nice external rotation
in the left shoulder.

00:16:30.670 --> 00:16:33.290
Left glute is turned on.

00:16:33.290 --> 00:16:36.133
Kick the right foot out a
little more, one more breath.

00:16:37.060 --> 00:16:39.420
And then exhale to
release everything.

00:16:39.420 --> 00:16:41.750
Bring the knees wide, 
big toes to touch.

00:16:41.750 --> 00:16:42.730
Send the hips back,

00:16:42.730 --> 00:16:44.710
you're gonna send
the fingertips forward,

00:16:44.710 --> 00:16:47.810
bring the palms together and
then walk the elbows forward.

00:16:47.810 --> 00:16:50.560
Feel a nice stretching
the shoulder, the tricep.

00:16:50.560 --> 00:16:52.640
We're gonna bring the
palms all the way up

00:16:52.640 --> 00:16:54.607
and behind the head

00:16:54.607 --> 00:16:59.190
as we rest our
heart in Child's Pose.

00:16:59.190 --> 00:17:03.410
Palms kind of a little shark fin
above the head and the neck.

00:17:03.410 --> 00:17:06.426
Breathe deep here,
let everything go.

00:17:17.700 --> 00:17:20.640
Inhale, fill the lungs.

00:17:20.640 --> 00:17:24.560
Feel the rib cage expand on
all four sides of the torso.

00:17:26.640 --> 00:17:29.184
And then exhale,
let everything go.

00:17:31.580 --> 00:17:34.950
Slowly release the fingertips 
back down to the earth.

00:17:34.950 --> 00:17:37.725
We'll come all the way
back up to Tabletop Position.

00:17:39.780 --> 00:17:42.853
Stacking the bones,
getting set up here.

00:17:44.900 --> 00:17:46.330
And then when you're ready,

00:17:46.330 --> 00:17:49.430
we'll send the left toes, 
left leg out long.

00:17:49.430 --> 00:17:51.500
And when you're
ready to lift it up.

00:17:51.500 --> 00:17:53.430
Hug the lower ribs
and find that connection

00:17:53.430 --> 00:17:55.930
to your core here,
abdominal wall is engaged.

00:17:55.930 --> 00:17:59.740
It's almost like you're
bracing here in your center

00:17:59.740 --> 00:18:02.253
and then right
fingertips out, right thumb up.

00:18:03.130 --> 00:18:06.150
Soft micro-bend
in that left elbow.

00:18:06.150 --> 00:18:09.620
I'm pressing my right
foot firmly into the ground,

00:18:09.620 --> 00:18:11.543
dialing the left toes down.

00:18:12.650 --> 00:18:14.310
Alright, here we go, let's flow.

00:18:14.310 --> 00:18:15.700
Inhale.

00:18:15.700 --> 00:18:19.133
Exhale, rounding through
contract navel to spine.

00:18:20.240 --> 00:18:22.860
Inhale spread the fingers,
spread the toes.

00:18:23.780 --> 00:18:25.453
Exhale, round it through.

00:18:27.300 --> 00:18:29.468
Inhale to expand.

00:18:30.835 --> 00:18:34.060
And exhale navel 
draws up, up, up.

00:18:34.060 --> 00:18:35.650
Bring it in.

00:18:35.650 --> 00:18:38.869
Inhale to extend.

00:18:38.869 --> 00:18:42.829
And exhale to 
round inward and contract.

00:18:43.680 --> 00:18:45.898
Inhale to extend.

00:18:46.929 --> 00:18:49.680
Exhale, reel it in.

00:18:49.680 --> 00:18:52.950
And last one, inhale to extend.

00:18:52.950 --> 00:18:55.530
Bend the right elbow,
bend the left knee,

00:18:55.530 --> 00:18:59.229
we're gonna reach around,
try to grab our left toes here.

00:19:00.750 --> 00:19:04.810
If you do, we'll start 
to kick the foot out.

00:19:04.810 --> 00:19:07.280
Opening up through
the right armpit chest

00:19:07.280 --> 00:19:10.010
and eventually finding
that long Puppy Belly.

00:19:10.010 --> 00:19:11.780
So nice and open
through the front body

00:19:11.780 --> 00:19:14.550
as you press away
from your foundation.

00:19:14.550 --> 00:19:16.450
Definitely strengthening
the right glute here.

00:19:16.450 --> 00:19:18.743
As you look forward, breathe.

00:19:25.570 --> 00:19:26.872
For your last cycle of breath

00:19:26.872 --> 00:19:28.965
maybe kicking 
the toes up a little more.

00:19:28.965 --> 00:19:32.181
Finding that big stretch 
through the left quad.

00:19:32.830 --> 00:19:37.190
And then slowly
releasing everything back.

00:19:37.190 --> 00:19:40.590
Knees as wide as the mat or
the blanket, big toes to touch.

00:19:40.590 --> 00:19:43.330
And once again, Child's Pose.

00:19:43.330 --> 00:19:45.500
This time you can take
the palms up and overhead

00:19:45.500 --> 00:19:47.883
or reach the fingertips forward.

00:19:49.320 --> 00:19:52.030
Melt your heart and your
head towards the ground.

00:19:52.030 --> 00:19:53.746
Take a deep breath in.

00:19:54.912 --> 00:19:56.781
And empty it out.

00:19:58.131 --> 00:20:00.413
Again, big inhale in.

00:20:02.463 --> 00:20:04.183
And empty it out.

00:20:06.300 --> 00:20:10.023
And altogether, here we go, 
inhale lots of love in.

00:20:12.140 --> 00:20:14.617
And exhale lots of love out.

00:20:17.850 --> 00:20:19.270
Really nice, here we go.

00:20:19.270 --> 00:20:22.563
Draw the navel up,
bring it back to all fours.

00:20:23.430 --> 00:20:25.580
We're gonna slowly
curl the toes under.

00:20:25.580 --> 00:20:28.350
Send the hips up high and
back Downward Facing Dog.

00:20:28.350 --> 00:20:30.190
Nice and easy here.

00:20:30.190 --> 00:20:32.240
Stretching through
the backs of the legs.

00:20:33.350 --> 00:20:35.606
Head below the heart.

00:20:35.606 --> 00:20:38.060
Peel the hip creases 
up and back.

00:20:38.060 --> 00:20:41.090
We're gonna take three
breaths here together.

00:20:41.090 --> 00:20:44.023
Here we go, inhale
in through the nose.

00:20:45.740 --> 00:20:48.145
Exhale out through
the nose or mouth.

00:20:50.060 --> 00:20:51.528
Inhale in.

00:20:53.154 --> 00:20:54.595
And exhale out.

00:20:55.780 --> 00:20:58.760
Last one, find
stillness in the body.

00:20:58.760 --> 00:21:01.680
Inhale, let the breath move you.

00:21:03.398 --> 00:21:05.566
And exhale out.

00:21:06.920 --> 00:21:08.020
So nice.

00:21:08.020 --> 00:21:10.930
From here go ahead and lower
the knees back to the earth.

00:21:10.930 --> 00:21:12.660
Then you're gonna shift
your weight to your left side

00:21:12.660 --> 00:21:14.950
and we're gonna step
just the right foot up.

00:21:14.950 --> 00:21:16.350
Walk the left knee back,

00:21:16.350 --> 00:21:19.510
you have nice padding on
the knee here or you should,

00:21:19.510 --> 00:21:20.960
then we're gonna
interlace the fingertips

00:21:20.960 --> 00:21:23.010
bring them to the
top of the right thigh.

00:21:24.080 --> 00:21:26.414
Inhale to lift the heart.

00:21:26.414 --> 00:21:29.500
Exhale to relax the shoulders.

00:21:29.500 --> 00:21:31.404
Inhale to lift the heart.

00:21:32.430 --> 00:21:35.011
And exhale to 
relax the shoulders.

00:21:35.750 --> 00:21:37.893
Awesome, 
inhale to lift the heart.

00:21:39.300 --> 00:21:41.990
And exhale to
release everything down.

00:21:41.990 --> 00:21:43.893
Bring it back to all fours.

00:21:44.970 --> 00:21:46.170
And same thing
on the other side.

00:21:46.170 --> 00:21:48.070
Stepping the left foot up,

00:21:48.070 --> 00:21:50.150
walking the right
knee a little bit back.

00:21:50.150 --> 00:21:52.805
Ooh Benji is stretching.

00:21:52.805 --> 00:21:55.190
Interlace the fingertips.

00:21:55.190 --> 00:21:57.750
Bring them to the
top of the left thigh.

00:21:57.750 --> 00:22:00.923
And here we go
inhale to lift and lengthen.

00:22:02.490 --> 00:22:04.597
Exhale to relax
the shoulders down.

00:22:06.330 --> 00:22:08.499
Inhale to lift the heart.

00:22:10.058 --> 00:22:13.663
Exhale practice softening,
relaxing the shoulders.

00:22:15.152 --> 00:22:17.853
And one more time
inhale to lift and lengthen.

00:22:19.430 --> 00:22:21.970
Exhale, soften,
relax the shoulders.

00:22:21.970 --> 00:22:25.840
Let that be what brings
you all the way back down.

00:22:25.840 --> 00:22:28.970
And this time knees
together, really together,

00:22:28.970 --> 00:22:30.620
send the hips back,

00:22:30.620 --> 00:22:33.163
send the fingertips back, 
Child's Pose.

00:22:34.110 --> 00:22:36.335
Nice soothing breath here.

00:22:37.323 --> 00:22:42.065
On my cue, so here we go,
inhaling in together.

00:22:43.203 --> 00:22:46.673
And exhaling,
relaxing the shoulders.

00:22:47.850 --> 00:22:50.383
So inhaling to fill it up.

00:22:53.070 --> 00:22:56.530
And exhaling to soften.

00:22:58.860 --> 00:23:01.293
And one more, 
inhale, fill it up.

00:23:04.870 --> 00:23:06.431
Exhale to soften.

00:23:08.570 --> 00:23:11.630
Lovely, let's bring
the fingertips back up.

00:23:11.630 --> 00:23:13.483
Listen carefully, from here 
we're gonna come on to the

00:23:13.483 --> 00:23:14.260
knees and you're just gonna

00:23:14.260 --> 00:23:17.210
swing the legs to 
one side, any side,

00:23:17.210 --> 00:23:18.870
and we're gonna
come through to a seat

00:23:18.870 --> 00:23:20.530
with the legs out in front.

00:23:20.530 --> 00:23:24.660
So it seems 
so foundational, so basic,

00:23:24.660 --> 00:23:29.560
I guess to get good at
breathing in and breathing out

00:23:29.560 --> 00:23:33.300
but this is something you
can really do anytime, anywhere,

00:23:33.300 --> 00:23:38.293
doesn't require 
a lot of anything,

00:23:38.293 --> 00:23:39.620
just your awareness.

00:23:39.620 --> 00:23:42.220
And this can be really
good for handling yourself

00:23:42.220 --> 00:23:43.520
in stressful times.

00:23:43.520 --> 00:23:48.220
Using an inhale to expand, 
embody, be present.

00:23:48.220 --> 00:23:51.330
And using an exhale
to relax the shoulders,

00:23:51.330 --> 00:23:54.695
release tension so that
things don't get caught.

00:23:56.225 --> 00:23:59.160
Okay, with the legs out wide,
long, excuse me,

00:23:59.160 --> 00:24:00.330
feet hip width apart.

00:24:00.330 --> 00:24:02.210
Go ahead and flex your
feet and spread your toes

00:24:02.210 --> 00:24:03.240
nice and wide.

00:24:03.240 --> 00:24:06.340
Hands come to the earth
or fingertips for Dundasana.

00:24:07.420 --> 00:24:09.910
Come into alignment here
to the best of your ability.

00:24:09.910 --> 00:24:14.093
Head over heart, heart
over pelvis so nice long spine.

00:24:15.010 --> 00:24:17.300
And then we're gonna bend
the knees a little bit here.

00:24:17.300 --> 00:24:19.960
Inhale, reach the
fingertips all the way up.

00:24:19.960 --> 00:24:23.950
And exhale, belly comes
toward the tops of the thighs.

00:24:23.950 --> 00:24:26.280
Heart forward towards the shins.

00:24:26.280 --> 00:24:28.530
Maybe we grab the
big toes again here

00:24:28.530 --> 00:24:30.750
or again the outer
edges of the feet.

00:24:31.840 --> 00:24:34.770
Then from here, 
you get to work it alright,

00:24:34.770 --> 00:24:39.120
work that breath, 
the technique of inhaling fully,

00:24:39.120 --> 00:24:42.430
feeling expansiveness,
that expansion,

00:24:42.430 --> 00:24:46.273
and the exhale bringing a
softening or a surrender.

00:24:47.660 --> 00:24:52.267
So keeping things moving,
even when we feel like they're

00:24:54.788 --> 00:24:56.670
really difficult. (chuckles)

00:24:56.670 --> 00:24:57.920
I was gonna get
dark there for a second,

00:24:57.920 --> 00:25:00.791
but you know, it's all good.
You know.

00:25:02.400 --> 00:25:05.860
So on the surface where
doing a Seated Forward Fold,

00:25:05.860 --> 00:25:08.980
Paschimottanasana but
there's opportunity to apply

00:25:08.980 --> 00:25:10.170
that dance of the breath here.

00:25:10.170 --> 00:25:11.850
So I'm gonna get quiet for a bit

00:25:11.850 --> 00:25:13.810
and allow you to just play.

00:25:13.810 --> 00:25:16.810
You can work to straighten
the legs here if that's your jam.

00:25:18.730 --> 00:25:22.700
I would say practice relaxing
through the head and the neck,

00:25:22.700 --> 00:25:24.443
at least for a couple cycles.

00:25:25.650 --> 00:25:27.580
And you might even
find a little wave,

00:25:27.580 --> 00:25:31.020
a little ripple of
movement with your inhalations

00:25:32.380 --> 00:25:33.628
and your exhalations.

00:25:33.628 --> 00:25:35.809
Just play for a moment.

00:25:52.670 --> 00:25:54.380
If you're wondering if
you're doing it right,

00:25:54.380 --> 00:25:56.393
yes, yes you are.

00:25:57.570 --> 00:26:01.000
Maybe if you haven't
already take a couple cycles

00:26:01.000 --> 00:26:03.183
with the eyes closed.

00:26:16.100 --> 00:26:21.709
And then slowly
releasing that and rolling up.

00:26:21.709 --> 00:26:24.220
And try not to
fidget here just roll up.

00:26:24.220 --> 00:26:28.160
You can soften to the
toes now and just observe.

00:26:28.160 --> 00:26:29.193
Notice how you feel.

00:26:30.440 --> 00:26:32.319
And now it's party time!

00:26:32.319 --> 00:26:34.224
Grab the blanket.

00:26:36.680 --> 00:26:41.200
Not all heroes wear capes but
in this circumstance they do.

00:26:41.200 --> 00:26:43.950
So you're gonna
bring your blanket

00:26:43.950 --> 00:26:48.484
into a little cape-like costume.

00:26:49.162 --> 00:26:50.962
Love a good costume.

00:26:52.440 --> 00:26:54.350
And we're gonna bring one

00:26:54.350 --> 00:26:58.240
or let's bring the
left heel in first,

00:26:58.240 --> 00:27:01.660
and then the right heel
in second so you're here,

00:27:01.660 --> 00:27:03.800
and you look cool. Okay?

00:27:03.800 --> 00:27:05.740
So you're here,
little hip release,

00:27:05.740 --> 00:27:09.350
another hip release here
so you're gonna come forward

00:27:09.350 --> 00:27:13.130
on to the fingertips and we're
just gonna walk it in this case

00:27:13.130 --> 00:27:15.223
for me towards Benji's butt.

00:27:16.220 --> 00:27:19.010
Which someone in the Yoga 
With Adriene community taught me

00:27:19.010 --> 00:27:20.763
that this is
called a butt skirt.

00:27:21.750 --> 00:27:22.901
Thank you.

00:27:23.780 --> 00:27:25.610
And here we are
again folding inward

00:27:25.610 --> 00:27:26.760
this time with the blanket.

00:27:26.760 --> 00:27:29.240
Breathing deep,
using that inhalation

00:27:30.240 --> 00:27:34.390
to really almost feel a
stretch in the skin of the back.

00:27:34.390 --> 00:27:37.270
It's that expansive
and then an exhalation.

00:27:37.270 --> 00:27:40.470
And I realize it's quite
difficult to keep this breath

00:27:40.470 --> 00:27:41.910
going the whole time.

00:27:41.910 --> 00:27:44.510
So just see if you can
catch a couple of good waves.

00:27:48.060 --> 00:27:51.680
And you can walk to one
side if you like with the arms.

00:27:52.720 --> 00:27:53.975
And then the other.

00:27:55.974 --> 00:27:59.430
And just make sure
you're giving it your best shot

00:27:59.430 --> 00:28:02.323
to really breathe a
little deeper and more fully.

00:28:03.460 --> 00:28:05.637
Right, if not now, when?

00:28:09.690 --> 00:28:11.630
Okay and then come
all the way back up.

00:28:11.630 --> 00:28:13.260
Rolling up through the spine.

00:28:13.260 --> 00:28:17.030
Yep, you guessed it we're
gonna just switch the legs.

00:28:17.030 --> 00:28:21.090
So the right heel comes in,
left leg to follow, Siddhasan.

00:28:21.090 --> 00:28:24.400
Fingertips come to the earth
and then nothing fancy here.

00:28:24.400 --> 00:28:26.670
Breathe deep, walk it forward.

00:28:26.670 --> 00:28:29.460
I should mention too if the
elbows don't come to the earth,

00:28:29.460 --> 00:28:33.300
no problem, breathing
deep here, relaxing the head.

00:28:33.300 --> 00:28:35.951
You'll feel it in your
hips and your low back.

00:28:42.207 --> 00:28:44.860
And if you wanna
go full love cave,

00:28:44.860 --> 00:28:49.090
if you have a busy
household or just the world is,

00:28:49.090 --> 00:28:50.560
you need to just
a little second,

00:28:50.560 --> 00:28:51.900
you can go full love cave,

00:28:51.900 --> 00:28:55.703
bring your blanket all the
way up and over, practice here.

00:28:58.960 --> 00:29:01.053
Safe space with your breath.

00:29:03.000 --> 00:29:06.453
Maybe walking the hands to
one side here and then the other.

00:29:14.160 --> 00:29:18.370
And sometimes it
really is that sweaty flow

00:29:18.370 --> 00:29:21.170
or that 10 minute conditioning

00:29:21.170 --> 00:29:25.510
or the vinyasa pact

00:29:26.533 --> 00:29:28.000
contemplation.

00:29:28.000 --> 00:29:33.000
But sometimes it really is
just getting in to the body

00:29:33.270 --> 00:29:35.553
and returning
back to your breath.

00:29:36.432 --> 00:29:38.270
And that's a great
way to handle stress,

00:29:38.270 --> 00:29:40.430
and add blankets
and Benji and voila.

00:29:40.430 --> 00:29:42.628
Okay, here we go.

00:29:42.628 --> 00:29:45.031
Okay, so now soles 
of the feet together. (chuckles)

00:29:45.990 --> 00:29:48.170
Last bit before we
come back onto our backs.

00:29:48.170 --> 00:29:49.520
Soles of the feet together.

00:29:50.870 --> 00:29:54.880
Establishing, 
re-establishing rather,

00:29:55.536 --> 00:29:56.950
your cape.

00:29:56.950 --> 00:30:01.383
Get cozy. I mean, if you wanna
go all the way here, you can.

00:30:02.790 --> 00:30:04.260
Why not?

00:30:04.260 --> 00:30:06.290
We're gonna grab the toes here,

00:30:06.290 --> 00:30:08.210
I think this is
also a great opportunity

00:30:08.210 --> 00:30:10.735
if it's in your

00:30:12.753 --> 00:30:14.500
wheelhouse,
if it's in your action,

00:30:14.500 --> 00:30:17.180
actually, I'm gonna invite
everyone to do it. Why not?

00:30:17.180 --> 00:30:18.560
If not now, when?

00:30:18.560 --> 00:30:20.480
Take your thumbs to
the arches of your feet,

00:30:20.480 --> 00:30:23.420
and let's just give

00:30:23.420 --> 00:30:25.730
the arches of the feet a little

00:30:25.730 --> 00:30:29.040
stimulation here,
a little massage.

00:30:29.040 --> 00:30:31.430
And you don't have to think
of it as like massage technique,

00:30:31.430 --> 00:30:35.303
just let your
body figure it out.

00:30:37.630 --> 00:30:40.680
And if for whatever reason that
this isn't available to you,

00:30:40.680 --> 00:30:43.160
maybe you pick
another part of your body

00:30:43.160 --> 00:30:45.908
to just give a little touch.

00:30:47.926 --> 00:30:49.710
Hey-o, okay.

00:30:49.710 --> 00:30:51.940
And now a little Cobbler's Pose.

00:30:51.940 --> 00:30:54.350
Lift the heart, lift the chest.

00:30:54.350 --> 00:30:58.340
Breathe in and exhale
slowly leaning forward.

00:30:58.340 --> 00:31:01.763
We can grab the toes here,
we can relax the head forward.

00:31:03.720 --> 00:31:05.800
If you can close your eyes.

00:31:05.800 --> 00:31:07.485
(singing) Make a wish

00:31:08.391 --> 00:31:12.365
and blow out the candlelight

00:31:12.931 --> 00:31:16.619
for tonight is just

00:31:16.619 --> 00:31:21.967
the night we're
gonna celebrate.

00:31:21.967 --> 00:31:23.386
(laughs)

00:31:25.890 --> 00:31:29.020
Every time I get a little 
further in the song. Okay.

00:31:31.459 --> 00:31:34.280
Into

00:31:34.280 --> 00:31:37.256
the Cobbler's Pose 
for one more breath.

00:31:37.256 --> 00:31:38.620
Relax the neck.

00:31:38.620 --> 00:31:40.963
Notice if you might
be holding in the neck.

00:31:44.780 --> 00:31:46.883
And then slowly release.

00:31:48.380 --> 00:31:49.840
And do not underestimate,

00:31:49.840 --> 00:31:52.260
a little goes a long
way working with the hips

00:31:52.260 --> 00:31:54.670
and the low back,
especially with all the time

00:31:54.670 --> 00:31:58.330
we can spend sitting in
chairs and on the couch

00:31:58.330 --> 00:32:00.450
and stuff like that. Okay.

00:32:00.450 --> 00:32:02.902
Let's come on 
down on the ground.

00:32:02.902 --> 00:32:08.403
Get your blankets.
I'm gonna go full on here.

00:32:09.300 --> 00:32:11.673
So set yourself
up for relaxation.

00:32:12.570 --> 00:32:14.570
I forgot, I need to guide
you through a couple of these.

00:32:14.570 --> 00:32:16.510
So if you have a
blanket that might work

00:32:16.510 --> 00:32:19.000
as a bolster for
underneath the knees,

00:32:19.000 --> 00:32:23.550
let's roll it or fold it
for behind the knees now.

00:32:24.270 --> 00:32:28.780
If you have a blanket or
old comforter (laughs)

00:32:28.780 --> 00:32:30.520
for the head, 
you can use that.

00:32:30.520 --> 00:32:34.010
I like a little padding 
here for my body too.

00:32:34.010 --> 00:32:36.330
Benji, you're cool?

00:32:36.330 --> 00:32:40.880
And then, because a
little bit chilly out,

00:32:40.880 --> 00:32:45.880
I'm gonna come back
with my top blanket

00:32:46.730 --> 00:32:48.550
and just set yourself up.

00:32:48.550 --> 00:32:49.710
And it doesn't
have to be perfect

00:32:49.710 --> 00:32:50.930
and it doesn't
have to be like mine.

00:32:50.930 --> 00:32:54.320
It's literally the act of
the gesture of like during this

00:32:54.320 --> 00:32:56.210
loving thing for
herself that matters.

00:32:56.210 --> 00:32:57.660
So it doesn't really
matter what it looks like.

00:32:57.660 --> 00:32:59.900
Just put a little love
into it, you can smile,

00:32:59.900 --> 00:33:01.650
we're not gonna be
here for too long.

00:33:01.650 --> 00:33:03.630
You can always of
course pause the video

00:33:03.630 --> 00:33:06.543
after we've closed and
stay here a little longer.

00:33:08.420 --> 00:33:11.867
It's also quite nice for
us to just be on the ground.

00:33:11.867 --> 00:33:14.200
Getting our energetic
being back on the ground

00:33:14.200 --> 00:33:15.393
to recharge.

00:33:17.110 --> 00:33:20.450
Yes, say yes. Okay.

00:33:20.450 --> 00:33:24.063
So I have my little bolster
underneath my knees here.

00:33:24.940 --> 00:33:28.040
I'm getting really nice
and cozy in my low back.

00:33:28.040 --> 00:33:32.490
I'm gonna let my blankie
come all the way up to my neck

00:33:32.490 --> 00:33:34.970
and I'm gonna allow my arms
to rest gently at my sides.

00:33:34.970 --> 00:33:37.240
You can also bring them
to rest gently on your belly

00:33:37.240 --> 00:33:39.983
and feel the rising 
and the fall of your breath.

00:33:41.840 --> 00:33:43.200
Tuck your chin slightly,

00:33:43.200 --> 00:33:45.283
softened through
your fingers and toes.

00:33:47.283 --> 00:33:49.230
And then when you're
ready close your eyes,

00:33:49.230 --> 00:33:52.140
take a deep breath, the deepest
breath you've taken all day.

00:33:52.140 --> 00:33:54.130
And let this be
an I love you.

00:33:54.130 --> 00:33:55.318
Just hang with me.

00:33:55.318 --> 00:33:58.063
Let this be an "I love you" 
breath as you breathe in.

00:33:59.193 --> 00:34:01.343
And an I love you 
as you breathe out.

00:34:02.230 --> 00:34:03.640
Close your eyes and again,

00:34:03.640 --> 00:34:05.370
just in case the
first one didn't catch,

00:34:05.370 --> 00:34:07.617
an "I love you" breath in.

00:34:09.270 --> 00:34:10.640
And an "I love you" breath out

00:34:10.640 --> 00:34:12.200
and you don't
actually have to love yourself

00:34:12.200 --> 00:34:14.970
or believe it my
darling but let's practice.

00:34:14.970 --> 00:34:17.973
Let's try it on. 
Big inhale, lots of love in.

00:34:20.410 --> 00:34:22.983
And I love you,
lots of love out, yes.

00:34:27.700 --> 00:34:29.130
Now soften through your jaw.

00:34:29.130 --> 00:34:33.017
You can allow the 
breath to keep going in

00:34:33.926 --> 00:34:37.563
a little I love you waves,
little whispers of love.

00:34:39.730 --> 00:34:45.219
Or you can kind of let it go,
just let it do its thing.

00:34:47.730 --> 00:34:50.223
Let yourself be breathed.

00:34:53.650 --> 00:34:55.520
Get soft through
the fingers and toes,

00:34:55.520 --> 00:34:56.683
relax your shoulders.

00:34:59.689 --> 00:35:00.650
With the eyes closed,

00:35:00.650 --> 00:35:02.820
you just bring your
mind's eye or your awareness

00:35:02.820 --> 00:35:04.020
to the soles of your feet

00:35:04.020 --> 00:35:08.450
and in your own time, and
really do this if you can.

00:35:08.450 --> 00:35:10.030
You're just gonna start
at the soles of your feet

00:35:10.030 --> 00:35:11.964
and you're just gonna trace

00:35:11.964 --> 00:35:15.850
a very loving non-judgemental

00:35:15.850 --> 00:35:20.210
line all the way up the body,
just doing a little scan.

00:35:20.210 --> 00:35:23.880
Softening and relaxing and
appreciating each and every part

00:35:23.880 --> 00:35:27.573
as you bring
your awareness to it.

00:35:29.520 --> 00:35:31.840
Starting at the feet.

00:35:32.897 --> 00:35:36.099
Come through the ankles 
and the shins and the knees.

00:35:40.750 --> 00:35:44.880
Then continuing up
through the tops of the thighs,

00:35:44.880 --> 00:35:46.190
the femurs.

00:35:47.227 --> 00:35:51.480
And the backs of the thighs, 
hamstrings, the hips.

00:35:53.684 --> 00:35:56.546
Soften through the 
bowl of the pelvis.

00:36:00.330 --> 00:36:04.093
Send genuine love and
appreciation to your low belly.

00:36:06.030 --> 00:36:07.521
Your low back.

00:36:14.530 --> 00:36:18.443
And your strong core,
your center.

00:36:21.526 --> 00:36:24.896
And the ribs front and back.

00:36:27.446 --> 00:36:32.750
And the chest, the upper back,
the shoulders, your neck.

00:36:35.010 --> 00:36:40.493
And the arms, the wrists,
the fingers, the palms.

00:36:43.950 --> 00:36:46.340
Don't forget to bring
your awareness to your jaw.

00:36:46.340 --> 00:36:48.800
Soften through the jaw,
your finger, excuse me,

00:36:48.800 --> 00:36:50.993
not your fingers 
your lips (chuckles).

00:36:50.993 --> 00:36:52.435
You can smile.

00:36:53.770 --> 00:36:56.490
Move the tongue around
a little in your mouth.

00:36:58.960 --> 00:37:01.163
Inhale in through the nostrils.

00:37:03.010 --> 00:37:05.480
And as you exhale send
your awareness all the way up

00:37:05.480 --> 00:37:06.610
to the brow bones,

00:37:06.610 --> 00:37:10.170
your third eye and the
crown of the head, the ears,

00:37:10.170 --> 00:37:12.583
the back of the head, 
back of the neck.

00:37:17.040 --> 00:37:21.213
Now relax the weight of
your body fully into the earth.

00:37:23.680 --> 00:37:27.573
And for just a moment here,
allow yourself to be.

00:37:29.087 --> 00:37:32.453
To be.
(soft music)

00:37:47.880 --> 00:37:51.500
If you've captured
an exquisite stillness

00:37:51.500 --> 00:37:54.720
and you wanna
stay there, please do.

00:37:54.720 --> 00:37:58.460
It's precious, I know,
so stay there.

00:37:58.460 --> 00:38:01.913
Otherwise, begin to rock the
head a little side to side.

00:38:03.060 --> 00:38:05.110
And you can kind of feel
the cushion hopefully

00:38:05.110 --> 00:38:10.070
of your blanket as a
pillow on your ears.

00:38:10.070 --> 00:38:12.033
You rock towards the earth.

00:38:17.650 --> 00:38:20.740
And we'll begin to wiggle 
the fingers and the toes.

00:38:23.780 --> 00:38:25.990
Gently bat the eyelashes open.

00:38:25.990 --> 00:38:28.083
And we'll bring
the palms together.

00:38:29.010 --> 00:38:31.730
Thumbs are gonna
come up to the third eye.

00:38:31.730 --> 00:38:33.630
We're gonna close it out
here underneath your blanket

00:38:33.630 --> 00:38:37.560
in case you want to stay
here for a second on your back.

00:38:37.560 --> 00:38:40.113
Maybe in meditation or relaxation.

00:38:40.113 --> 00:38:44.270
Maybe in prayer.
Whatever feels good for you.

00:38:44.270 --> 00:38:47.340
But you have to
get up and boogie,

00:38:47.340 --> 00:38:49.953
pay attention to how
you transition out of this. Right?

00:38:51.163 --> 00:38:52.750
I'll just say that.

00:38:52.750 --> 00:38:54.730
And enjoy the rest
of your day or evening.

00:38:54.730 --> 00:38:55.563
Thumbs to third eye.

00:38:55.563 --> 00:38:57.850
Big breath in
together, all together.

00:38:57.850 --> 00:39:00.800
Thank you so much for
sharing your time and energy.

00:39:00.800 --> 00:39:04.012
As you breathe out, relax
your shoulders one last time.

00:39:05.690 --> 00:39:08.416
And we'll whisper,

00:39:08.416 --> 00:39:09.718
Namaste.

00:39:11.100 --> 00:39:12.622
Take good care everyone.

00:39:14.823 --> 00:39:19.103
(upbeat music)