1 00:00:00,277 --> 00:00:03,415 (upbeat music) 2 00:00:12,720 --> 00:00:14,730 - Hello there, and welcome. 3 00:00:14,730 --> 00:00:16,550 Let's get started on the ground. 4 00:00:16,550 --> 00:00:20,200 This is a low to the ground quick restore. 5 00:00:20,200 --> 00:00:22,610 If you brought a blanket, we're gonna go ahead 6 00:00:22,610 --> 00:00:27,145 and turn it into a bit of a bolster by rolling it up tight. 7 00:00:29,910 --> 00:00:32,090 So yours does not have to match mine, 8 00:00:32,090 --> 00:00:34,600 but you just want to create a nice even roll 9 00:00:34,600 --> 00:00:36,093 (chuckles) if you can. 10 00:00:37,150 --> 00:00:38,470 Alright. 11 00:00:38,470 --> 00:00:39,890 And then we're gonna place it here. 12 00:00:39,890 --> 00:00:42,590 It's gonna go just underneath the shoulder blades 13 00:00:42,590 --> 00:00:44,980 as we lay down here, it looks like I might end 14 00:00:44,980 --> 00:00:47,750 up with an extra bolster here, a little breathing bolster 15 00:00:47,750 --> 00:00:50,360 which is pretty awesome for me. 16 00:00:50,360 --> 00:00:51,883 We'll see if it works out. 17 00:00:53,310 --> 00:00:56,080 You gotta work real hard to get those these days, 18 00:00:56,080 --> 00:00:59,210 and we're gonna bring the blanket or the towel underneath 19 00:00:59,210 --> 00:01:01,360 just underneath the scapulas here, 20 00:01:01,360 --> 00:01:03,460 and then you'll begin to lay back. 21 00:01:03,460 --> 00:01:07,610 Arms are gonna come into cactus arms or football goalpost arms. 22 00:01:07,610 --> 00:01:10,010 And I'm gonna just gently ask Benji to share the space 23 00:01:10,010 --> 00:01:12,570 with me, okay. Thanks bud. 24 00:01:12,570 --> 00:01:15,340 And we're gonna extend the legs out long. 25 00:01:17,720 --> 00:01:20,720 And I'm just gonna be kind of soft in the feet here. 26 00:01:20,720 --> 00:01:24,558 So you can point and flex the feet a bit. 27 00:01:25,540 --> 00:01:28,434 And so you can begin to relax 28 00:01:28,434 --> 00:01:29,820 starting at the soles of the feet, 29 00:01:29,820 --> 00:01:32,720 travel up through the shins, the knees, 30 00:01:32,720 --> 00:01:37,980 let the quads get heavy, hips and glutes, pelvis heavy. 31 00:01:37,980 --> 00:01:42,020 Take a deep breath in and fill the belly with air. 32 00:01:42,020 --> 00:01:45,330 Really feel that breath travel into your sweet belly. 33 00:01:45,330 --> 00:01:49,720 And then exhale, you're gonna relax through the ribcage, 34 00:01:49,720 --> 00:01:54,779 the torso, the back and shoulders. 35 00:01:56,370 --> 00:01:59,050 And then relax your arms as we settle in here, 36 00:01:59,050 --> 00:02:00,500 soften through the fingertips, 37 00:02:00,500 --> 00:02:02,710 and when you're ready to go ahead and close your eyes 38 00:02:02,710 --> 00:02:05,240 as you begin to relax through the neck, 39 00:02:05,240 --> 00:02:08,143 and allow the jaw to soften. 40 00:02:09,430 --> 00:02:12,154 Skin of the forehead to relax. 41 00:02:14,880 --> 00:02:17,190 As you bring your attention inward, 42 00:02:17,190 --> 00:02:18,590 just notice how you feel. 43 00:02:18,590 --> 00:02:21,130 And if your low back feels a little fussy here 44 00:02:21,130 --> 00:02:25,230 you can bend both knees, bring the feet to the outer edge 45 00:02:25,230 --> 00:02:28,930 of your mat, and then allow the knees to gently 46 00:02:28,930 --> 00:02:31,720 fold inward towards each other, so you're not holding your legs. 47 00:02:31,720 --> 00:02:32,950 So legs are extended, 48 00:02:32,950 --> 00:02:36,653 or you can bend the knees, let them fall together. 49 00:02:40,510 --> 00:02:44,140 Now again, let's inhale, breathing in together 50 00:02:44,140 --> 00:02:46,680 the deepest breath you've taken all day. 51 00:02:48,840 --> 00:02:52,460 And a slow exhale landing here in the moment, 52 00:02:52,460 --> 00:02:55,434 capturing just a bit of stillness, 53 00:02:56,485 --> 00:03:00,782 restoring the equilibrium, 54 00:03:02,770 --> 00:03:06,797 the mind and the body and the heart space too. 55 00:03:10,280 --> 00:03:12,690 Now continue to breathe nice and easy here 56 00:03:12,690 --> 00:03:16,383 with the eyes closed, letting your eyelids just be heavy. 57 00:03:17,490 --> 00:03:20,003 Jaw to be soft. 58 00:03:23,198 --> 00:03:25,434 Body relaxed. 59 00:03:34,630 --> 00:03:38,960 Bring your awareness to the quality of air in the room 60 00:03:38,960 --> 00:03:43,874 or wherever you're practicing today, your setting. 61 00:03:47,250 --> 00:03:50,764 Feel the temperature of the air on your skin. 62 00:03:54,780 --> 00:03:58,161 And embrace any sounds of that setting, 63 00:03:58,161 --> 00:04:00,331 of your environment. 64 00:04:02,210 --> 00:04:05,853 Embrace them as your soundtrack for today. 65 00:04:07,880 --> 00:04:11,989 Allowing you both the opportunity to 66 00:04:11,989 --> 00:04:14,685 take in the sound of a dove 67 00:04:17,366 --> 00:04:20,095 or rain outside the window. 68 00:04:22,490 --> 00:04:23,907 But also the opportunity 69 00:04:23,907 --> 00:04:28,454 to practice finding stillness in chaos, 70 00:04:30,124 --> 00:04:35,339 finding peace, inner peace, when it's noisy. 71 00:04:44,658 --> 00:04:46,640 Letting everything go here, 72 00:04:46,640 --> 00:04:49,114 feeling the weight of your body 73 00:04:51,300 --> 00:04:54,469 get a bit heavier with every exhale. 74 00:05:07,233 --> 00:05:11,590 Now let your next cycle of breath be a big wave. 75 00:05:11,590 --> 00:05:14,699 So a nice deep inhale in. 76 00:05:16,730 --> 00:05:19,582 A big rise and 77 00:05:19,582 --> 00:05:23,130 a big fall with the exhale. 78 00:05:23,130 --> 00:05:25,400 Good, if the knees are not already bent, 79 00:05:25,400 --> 00:05:27,250 go ahead and bend one knee and then the other, 80 00:05:27,250 --> 00:05:29,150 grounding your feet onto the earth. 81 00:05:29,150 --> 00:05:32,310 You're gonna turn onto one side, any side. 82 00:05:32,310 --> 00:05:33,720 Keep the blanket where it's at. 83 00:05:33,720 --> 00:05:39,152 We're going to slowly flip on to our bellies 84 00:05:41,600 --> 00:05:45,100 so that the elbows are hugging the blanket or the towel. 85 00:05:45,100 --> 00:05:47,000 We're coming into the little Sphinx Pose here. 86 00:05:47,000 --> 00:05:49,120 You're just gonna take a breath to inhale, 87 00:05:49,120 --> 00:05:53,500 press into the pelvis, kind of hug the outer hips, 88 00:05:53,500 --> 00:05:56,353 the abductors in, feel the glutes kind of turn on. 89 00:05:58,010 --> 00:06:00,340 Draw the shoulder blades together. 90 00:06:03,000 --> 00:06:04,450 Beautiful, then curl the toes under. 91 00:06:04,450 --> 00:06:06,030 We're gonna come up to our knees and we're gonna come 92 00:06:06,030 --> 00:06:09,190 into an Extended Child's Pose here with the knees wide. 93 00:06:09,190 --> 00:06:13,470 And we're gonna allow the arms to rest gently here 94 00:06:14,870 --> 00:06:17,930 on the makeshift bolster. 95 00:06:17,930 --> 00:06:22,510 So start with maybe your elbows on the blanket 96 00:06:22,510 --> 00:06:24,610 and then you can shift to whether you want it 97 00:06:24,610 --> 00:06:26,290 a little further down towards your wrist 98 00:06:26,290 --> 00:06:28,175 or a little further up. 99 00:06:29,830 --> 00:06:32,535 So start with the elbows. 100 00:06:32,535 --> 00:06:34,766 Then you can play. 101 00:06:39,440 --> 00:06:44,683 Based on how open or rather how tight your shoulders are. 102 00:06:47,510 --> 00:06:50,190 I'm allowing my head to come all the way down to rest 103 00:06:50,190 --> 00:06:54,220 on the yoga mat and my fingertips stay softly 104 00:06:54,220 --> 00:06:55,888 kissing the earth here. 105 00:06:56,650 --> 00:07:00,800 Take a second to find a version of this posture 106 00:07:00,800 --> 00:07:04,781 that feels restorative, that feels supportive. 107 00:07:06,310 --> 00:07:08,620 And when you finally land 108 00:07:08,620 --> 00:07:12,569 in a shape that feels right for today, close your eyes. 109 00:07:15,180 --> 00:07:17,651 Bring your awareness 110 00:07:19,100 --> 00:07:23,124 nice and easy back to your breath. 111 00:07:31,740 --> 00:07:34,280 Again, relaxing through the jaw. 112 00:07:35,790 --> 00:07:38,150 If the forehead is pressing on the earth, 113 00:07:38,150 --> 00:07:41,090 you might find some soft easy movement here 114 00:07:41,090 --> 00:07:43,113 massaging the brow. 115 00:07:49,190 --> 00:07:51,784 And then when you're ready, 116 00:07:51,784 --> 00:07:54,832 invite that wave back in. 117 00:07:57,609 --> 00:07:59,191 Inhaling 118 00:08:02,332 --> 00:08:05,035 to create a rise. 119 00:08:06,950 --> 00:08:09,994 And exhaling for the fall. 120 00:08:37,120 --> 00:08:39,922 Notice the thoughts that come up here. 121 00:08:42,900 --> 00:08:47,900 No judgment, no worries, acknowledging them and then 122 00:08:49,190 --> 00:08:51,550 bringing your awareness, your attention back 123 00:08:51,550 --> 00:08:55,510 to that soft, easy rise and fall of the breath. 124 00:09:14,433 --> 00:09:18,070 Each time you inhale, there's an opportunity to send breath 125 00:09:18,070 --> 00:09:20,672 to all four sides of the torso. 126 00:09:22,150 --> 00:09:26,270 Creating that rise by thinking about a wide breath. 127 00:09:26,270 --> 00:09:30,260 Nice lateral breath, really filling up the front, 128 00:09:30,260 --> 00:09:32,243 the sides, and the back body. 129 00:09:34,403 --> 00:09:37,060 And with the fall, the weight of the ribcage 130 00:09:37,060 --> 00:09:40,060 kind of softens too, so you can begin to, 131 00:09:40,060 --> 00:09:42,500 with practice and awareness, 132 00:09:42,500 --> 00:09:47,014 create a little wave in the spine, 133 00:09:47,014 --> 00:09:50,088 a slight undulation. 134 00:10:15,100 --> 00:10:17,573 Now gently press into the tops of the feet. 135 00:10:18,800 --> 00:10:22,516 Gently press into the fingertips, 136 00:10:22,516 --> 00:10:24,250 draw your low ribs 137 00:10:24,250 --> 00:10:27,620 and your navel up to your spine to activate your core 138 00:10:27,620 --> 00:10:29,360 so that you feel supported as you 139 00:10:29,360 --> 00:10:33,340 slowly slide all the way up. 140 00:10:33,340 --> 00:10:34,620 We'll come to all fours. 141 00:10:34,620 --> 00:10:36,907 And we're just gonna take this bolster here 142 00:10:36,907 --> 00:10:41,800 and we're gonna turn it hotdog style (chuckles) 143 00:10:41,800 --> 00:10:45,020 onto the mat and then we're gonna flip over one more time. 144 00:10:45,020 --> 00:10:46,520 We're gonna pull the bottom of this 145 00:10:46,520 --> 00:10:50,150 right up to the base of the spine. 146 00:10:50,150 --> 00:10:53,790 And we're gonna lay back down on this bolster, 147 00:10:53,790 --> 00:10:55,850 and you can play around here. 148 00:10:55,850 --> 00:10:57,873 You can allow the head to spill off, 149 00:10:59,070 --> 00:11:00,350 supporting the low back. 150 00:11:00,350 --> 00:11:04,430 Maybe you keep it on, your head on the blanket. 151 00:11:04,430 --> 00:11:05,980 Just find what feels good here. 152 00:11:05,980 --> 00:11:09,370 And then we're going to start with internal rotation 153 00:11:09,370 --> 00:11:11,300 of the hips with the feet as wide as the mat 154 00:11:11,300 --> 00:11:14,447 and the knees forward. 155 00:11:14,447 --> 00:11:16,960 Arms can rest gently at your sides, 156 00:11:16,960 --> 00:11:19,455 palms face up, option one. 157 00:11:20,284 --> 00:11:25,490 Option two, palms, the warmth of the palm on your belly. 158 00:11:25,490 --> 00:11:28,910 Reminding your belly how much you love it 159 00:11:28,910 --> 00:11:32,790 and how grateful you are for everything that it does 160 00:11:32,790 --> 00:11:37,073 for you and everything that it truly represents. 161 00:11:38,540 --> 00:11:40,900 Love falling in love with my belly. 162 00:11:40,900 --> 00:11:43,001 It was one of the most life-changing 163 00:11:43,001 --> 00:11:44,360 kind of a-ha moments. 164 00:11:44,360 --> 00:11:45,993 And of course, it's a practice. 165 00:11:46,970 --> 00:11:50,336 Okay, that's option two. Option three, cactus arms. 166 00:11:55,800 --> 00:11:57,734 Make a choice. 167 00:11:58,667 --> 00:12:00,260 We're not holding in the legs here. 168 00:12:00,260 --> 00:12:01,260 The knees are together. 169 00:12:01,260 --> 00:12:05,010 So I'm allowing the whole body to relax 170 00:12:05,010 --> 00:12:07,100 and come into a place of rest here, 171 00:12:07,100 --> 00:12:10,584 and close your eyes, part the lips. 172 00:12:13,660 --> 00:12:18,220 Then just allow your breath this time to be very natural, 173 00:12:18,220 --> 00:12:22,920 easy, nothing forced, just the natural rhythm, 174 00:12:22,920 --> 00:12:25,551 the natural rise and fall. 175 00:12:54,410 --> 00:12:57,287 Relax the weight of your arms. 176 00:13:01,700 --> 00:13:04,721 Relax the skin of the forehead again. 177 00:13:09,710 --> 00:13:13,011 Relax your tongue in your mouth. 178 00:13:35,070 --> 00:13:37,581 If you're slipping into bliss, 179 00:13:37,581 --> 00:13:40,540 you can stay right here. 180 00:13:40,540 --> 00:13:44,850 Or if you like, we'll make a little adjustment, 181 00:13:44,850 --> 00:13:47,400 opening the hips up by bringing the soles of the feet 182 00:13:47,400 --> 00:13:51,569 together nice and slow, opening the knees wide. 183 00:13:54,610 --> 00:13:59,696 Then resting in a Reclined Cobbler's Pose. 184 00:14:09,830 --> 00:14:12,469 Feel the support on your spine. 185 00:14:18,980 --> 00:14:21,910 And just practice existing in a space here 186 00:14:21,910 --> 00:14:26,710 where you can truly just be yourself. 187 00:14:26,710 --> 00:14:31,492 Just be, no masks, no doing. 188 00:14:34,150 --> 00:14:36,550 You're just here. 189 00:15:07,820 --> 00:15:11,374 Now nice and slow we're gonna turn to one side 190 00:15:11,374 --> 00:15:13,260 and we're gonna come into a fetal position. 191 00:15:13,260 --> 00:15:16,830 So you'll take one leg, bring it up and over 192 00:15:16,830 --> 00:15:20,280 to close the other. You're gonna fall off your blanket, 193 00:15:20,280 --> 00:15:22,460 you can scooch it to the side. 194 00:15:22,460 --> 00:15:24,410 You're just gonna come into a little fetal position. 195 00:15:24,410 --> 00:15:28,140 Of course, you can use your blanket as a pillow if you like. 196 00:15:28,140 --> 00:15:29,979 And as much as it feels comfortable, 197 00:15:29,979 --> 00:15:31,810 you're gonna hug the knees up into the chest. 198 00:15:31,810 --> 00:15:34,480 You can use your arms as a pillow here, 199 00:15:34,480 --> 00:15:36,613 your bottom arm, or again, the blanket. 200 00:15:40,290 --> 00:15:42,720 Take a deep breath in and as you exhale 201 00:15:42,720 --> 00:15:46,913 kind of sigh it out, just relaxing everything. 202 00:15:48,490 --> 00:15:52,060 Giving thanks, and kind of leaning into gratitude 203 00:15:52,060 --> 00:15:56,610 for this last bit for yourself, for this practice, 204 00:15:56,610 --> 00:16:01,808 and the opportunity to reset and restore. 205 00:16:10,610 --> 00:16:12,372 And just like that, 206 00:16:14,380 --> 00:16:16,910 can slowly open your eyes. 207 00:16:16,910 --> 00:16:21,040 Thank you so much for sharing this quick practice with me. 208 00:16:21,040 --> 00:16:24,520 I think it's important that we take time for these types 209 00:16:24,520 --> 00:16:27,707 of practices or these moments 210 00:16:27,707 --> 00:16:31,300 as we continue to move fast 211 00:16:31,300 --> 00:16:34,110 in our modern day world. 212 00:16:34,110 --> 00:16:37,530 The quality of time you spend with yourself influences 213 00:16:37,530 --> 00:16:39,520 the quality of relationship that you have 214 00:16:39,520 --> 00:16:42,840 with everyone else, so thank you so much. 215 00:16:42,840 --> 00:16:43,860 I love you. 216 00:16:43,860 --> 00:16:46,120 Take good care. (blows kiss) 217 00:16:46,120 --> 00:16:47,692 Namaste. 218 00:16:50,234 --> 00:16:53,982 (upbeat music)