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(upbeat music)

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- Hello there, and welcome.

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Let's get started on the ground.

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This is a low to the
ground quick restore.

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If you brought a blanket,
we're gonna go ahead

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and turn it into a bit of a
bolster by rolling it up tight.

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So yours does not
have to match mine,

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but you just want to
create a nice even roll

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(chuckles) if you can.

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Alright.

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And then we're
gonna place it here.

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It's gonna go just
underneath the shoulder blades

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as we lay down here,
it looks like I might end

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up with an extra bolster here,
a little breathing bolster

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which is pretty awesome for me.

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We'll see if it works out.

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You gotta work real hard
to get those these days,

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and we're gonna bring the
blanket or the towel underneath

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just underneath
the scapulas here,

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and then you'll
begin to lay back.

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Arms are gonna come into cactus
arms or football goalpost arms.

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And I'm gonna just gently
ask Benji to share the space

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with me, okay. Thanks bud.

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And we're gonna
extend the legs out long.

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And I'm just gonna be kind
of soft in the feet here.

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So you can point and
flex the feet a bit.

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And so you can
begin to relax

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starting at the 
soles of the feet,

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travel up through
the shins, the knees,

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let the quads get heavy,
hips and glutes, pelvis heavy.

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Take a deep breath in
and fill the belly with air.

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Really feel that breath
travel into your sweet belly.

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And then exhale, you're gonna
relax through the ribcage,

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the torso, 
the back and shoulders.

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And then relax your
arms as we settle in here,

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soften through the fingertips,

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and when you're ready to
go ahead and close your eyes

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as you begin to
relax through the neck,

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and allow the jaw to soften.

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Skin of the forehead to relax.

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As you bring your
attention inward,

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just notice how you feel.

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And if your low back
feels a little fussy here

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you can bend both knees,
bring the feet to the outer edge

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of your mat, and then
allow the knees to gently

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fold inward towards each other,
so you're not holding your legs.

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So legs are extended,

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or you can bend the knees,
let them fall together.

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Now again, let's inhale,
breathing in together

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the deepest breath
you've taken all day.

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And a slow exhale
landing here in the moment,

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capturing just 
a bit of stillness,

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restoring the equilibrium,

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the mind and the body
and the heart space too.

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Now continue to
breathe nice and easy here

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with the eyes closed, letting
your eyelids just be heavy.

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Jaw to be soft.

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Body relaxed.

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Bring your awareness to
the quality of air in the room

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or wherever you're
practicing today, your setting.

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Feel the temperature
of the air on your skin.

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And embrace 
any sounds of that setting,

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of your environment.

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Embrace them as your
soundtrack for today.

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Allowing you 
both the opportunity to

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take in the sound of a dove

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or rain outside the window.

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But also the opportunity

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to practice finding 
stillness in chaos,

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finding peace,
inner peace, when it's noisy.

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Letting everything go here,

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feeling the weight of your body

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get a bit heavier
with every exhale.

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Now let your next cycle
of breath be a big wave.

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So a nice deep inhale in.

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A big rise and

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a big fall with the exhale.

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Good, if the knees
are not already bent,

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go ahead and bend one
knee and then the other,

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grounding your
feet onto the earth.

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You're gonna turn
onto one side, any side.

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Keep the blanket where it's at.

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We're going to slowly
flip on to our bellies

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so that the elbows are hugging
the blanket or the towel.

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We're coming into the
little Sphinx Pose here.

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You're just gonna
take a breath to inhale,

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press into the pelvis,
kind of hug the outer hips,

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the abductors in, feel
the glutes kind of turn on.

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Draw the
shoulder blades together.

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Beautiful, then
curl the toes under.

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We're gonna come up to
our knees and we're gonna come

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into an Extended Child's Pose 
here with the knees wide.

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And we're gonna allow
the arms to rest gently here

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on the makeshift bolster.

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So start with maybe
your elbows on the blanket

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and then you can shift
to whether you want it

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a little further
down towards your wrist

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or a little further up.

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So start with the elbows.

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Then you can play.

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Based on how open or rather
how tight your shoulders are.

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I'm allowing my head to
come all the way down to rest

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on the yoga mat and 
my fingertips stay softly

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kissing the earth here.

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Take a second to find a
version of this posture

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that feels restorative,
that feels supportive.

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And when you finally land

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in a shape that feels right
for today, close your eyes.

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Bring your awareness

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nice and easy 
back to your breath.

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Again, relaxing through the jaw.

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If the forehead is
pressing on the earth,

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you might find some
soft easy movement here

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massaging the brow.

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And then when you're ready,

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invite that wave back in.

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Inhaling

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to create a rise.

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And exhaling for the fall.

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Notice the thoughts 
that come up here.

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No judgment, no worries,
acknowledging them and then

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bringing your awareness,
your attention back

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to that soft, easy rise
and fall of the breath.

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Each time you inhale, there's
an opportunity to send breath

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to all four sides of the torso.

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Creating that rise by
thinking about a wide breath.

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Nice lateral breath,
really filling up the front,

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the sides, and the back body.

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And with the fall,
the weight of the ribcage

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kind of softens too,
so you can begin to,

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with practice and awareness,

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create a little 
wave in the spine,

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a slight undulation.

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Now gently press into
the tops of the feet.

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Gently press 
into the fingertips,

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draw your low ribs

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and your navel up to your
spine to activate your core

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so that you feel
supported as you

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slowly slide all the way up.

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We'll come to all fours.

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And we're just gonna 
take this bolster here

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and we're gonna turn 
it hotdog style (chuckles)

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onto the mat and then we're 
gonna flip over one more time.

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We're gonna pull 
the bottom of this

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right up to the 
base of the spine.

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And we're gonna lay
back down on this bolster,

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and you can play around here.

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You can allow the
head to spill off,

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supporting the low back.

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Maybe you keep it on,
your head on the blanket.

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Just find what feels good here.

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And then we're going to
start with internal rotation

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of the hips with the
feet as wide as the mat

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and the knees forward.

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Arms can rest 
gently at your sides,

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palms face up, option one.

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Option two, palms, the warmth 
of the palm on your belly.

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Reminding your belly
how much you love it

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and how grateful you are
for everything that it does

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for you and everything
that it truly represents.

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Love falling in
love with my belly.

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It was one of the 
most life-changing

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kind of a-ha moments.

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And of course, it's a practice.

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Okay, that's option two.
Option three, cactus arms.

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Make a choice.

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We're not 
holding in the legs here.

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The knees are together.

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So I'm allowing the
whole body to relax

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and come into a
place of rest here,

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and close your eyes,
part the lips.

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Then just allow your breath
this time to be very natural,

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easy, nothing forced,
just the natural rhythm,

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the natural rise and fall.

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Relax the weight of your arms.

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Relax the skin of
the forehead again.

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Relax your tongue in your mouth.

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If you're slipping into bliss,

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you can stay right here.

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Or if you like, we'll
make a little adjustment,

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opening the hips up by
bringing the soles of the feet

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together nice and slow,
opening the knees wide.

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Then resting in a
Reclined Cobbler's Pose.

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Feel the support on your spine.

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And just practice
existing in a space here

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where you can
truly just be yourself.

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Just be, no masks, no doing.

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You're just here.

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Now nice and slow we're
gonna turn to one side

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and we're gonna
come into a fetal position.

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So you'll take one leg,
bring it up and over

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to close the other. You're 
gonna fall off your blanket,

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you can scooch it to the side.

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You're just gonna come
into a little fetal position.

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Of course, you can use your
blanket as a pillow if you like.

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And as much as 
it feels comfortable,

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you're gonna hug 
the knees up into the chest.

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You can use your
arms as a pillow here,

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your bottom arm, 
or again, the blanket.

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Take a deep breath
in and as you exhale

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kind of sigh it out,
just relaxing everything.

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Giving thanks, and kind
of leaning into gratitude

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for this last bit for yourself,
for this practice,

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and the opportunity
to reset and restore.

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And just like that,

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can slowly open your eyes.

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Thank you so much for sharing
this quick practice with me.

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I think it's important that
we take time for these types

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of practices or these moments

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as we continue to move fast

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in our modern day world.

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The quality of time you
spend with yourself influences

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the quality of
relationship that you have

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with everyone else,
so thank you so much.

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I love you.

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Take good care.
(blows kiss)

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Namaste.

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(upbeat music)