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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,

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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.

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)