15 Min Bedtime Yoga Stretch to Relax and Sleep DEEP

dang I almost really did fall asleep hi hi friends welcome to this nighttime windes down yoga class this is a short and sweet class where we're going to calm our body calm our mind and Prime ourselves for a beautiful and restful night's sleep so we're going to get super comfy for this class if you are not cozy warm in a little sweater some comfortable top go ahead and get that and maybe you even bring socks to this practice and if you like to practice with a bolster to really cozy into some poses and grab a pillow grab a bolster have it nearby and let's get [Music] started we are going to start off in butterfly pose so come to a seat bottom of the feet together in front of the body doesn't matter how far away from the body they are just find a position that feels good for you inhale to a really long spine and exhale fold forward to any degree your back can round your head can be heavy we're not forcing or activating a lot in this class we're going to be relaxing and focusing on the breath so soften through the hips soften through the forehead the eyes unclench the jaw as we start to rbe on our mat in this pose I want you to briefly and lovingly reflect on your day and pull out three things you're grateful [Music] for they can be small things like your morning coffee or tea or the fact you have a cozy bed to sleep in if you had a warm meal maybe you're thankful for that there's so many things thankful for having the time to step on our mat even for this short class thankful for our mobility and if you have more than three I implore you keep going and start to come out left leg comes long right foot into your inner thigh and fold over your left leg Flex the foot back at the face see how that brings the stretch down the hamstring down the calf down the ankle and the Achilles tendon the pler fascia which is the muscles on the bottom of the foot the arch and even your digital slips which is the cute name for your toe muscles [Music] soften keep an easy face and full breaths and slowly start to come up bring the bottom of the right foot to the outside of your left leg and we'll take a Twist so twisting to the right looking over your right shoulder don't try too hard just find a gentle sensation twists are great after forward [Music] folds and come to Center swap out the legs right leg long left foot to your inside thigh inhale to that really long spine and exhale folded on over foot flexed back at your face this is a great option if you want to have your bolster or your pillow here to relax into [Music] [Music] it soften your body soften your hips and your face there's nothing left for you to do just [Music] relax and start to come up bring the left knee up to the sky place the foot on the outside of your right leg and either grabbing the left leg or wrapping your right arm to the outside of it take your [Music] twist beautiful release that twist come through your tabletop and then gently come down onto your tummy we'll take a chest stretch here this one feels amazing after a long day of of working or typing on the computer driving so bring your right arm out like a t the wrist is coming right out from the arm the shoulder and then roll your body onto the right side shift your hips back if they're forward of your shoulder and then bring the left leg up like a kickstand knee pointed towards the sky and you can keep your left hand in front of your body reach it back open should feel a beautiful sensation don't try too hard keep the breaths even maybe you close the eyes down option for a bolster under your head make a little pillow out of it and come through Center I forgot my bolster on that side so I'm definitely going to bring it onto the other side bring the left arm out like the letter T roll over onto the left side of your body right leg comes like a kickstand stand in back of the leg and set up your right hand wherever is comfortable for [Music] you deep breaths here don't make it too intense just make it a nice little stretch for your body that's part of the yoga too this yogic kind the sweetness to the self reminder that we're preparing ourselves for sleep so we're calming our nervous system we're slowing down our breath slowing down our mind and just doing away with any judgments or expectations just doing a loving kind favor for our body and mind by gifting it this practice and come back to Center come into a tabletop and bring the left knee up to the left wrist setting up for Pigeon on the left you can have a block under your body here or your bolster and fold forward into your humble pigeon sink in allow your breaths to be full to nourish your body but allow your eyes to be heavy if you're in Humble pigeon walk your hands up come back into your tabletop we'll rinse that out with a little cat Cow to articulate our spine so inhale look up tummy drops hip bones rise and spread apart and exhale chin to chest round through each vertebrae a few more times with your breath your inhale looks [Music] up your exhale rounds [Music] beautiful come to neutral bring your left knee to your or excuse me your right knee to your right wrist and set up for Pigeon on the right foot can be more parallel to the top of the mat that's just a more intense version but you might want to bring your ankle back towards your body to get super comfy here grab your bolster your pillow sink in we'll be here for about a [Music] minute allow your body to rest here safe in this pose very grounded [Music] with a gentle focus on your [Music] breath allowing your eyes to feel heavy your face to release any muscle activation relax your [Music] face relax your [Music] face slowly come up to your hands we'll come back into our tabletop position walk your knees to the top of the mat and find a position on our [Music] back we'll come into happy baby so piece fingers two big toes might be hard if you have socks on but you can grab the outside of your foot bring the knees towards the ground opening through the feel the full imprint of your spine on the mat here so grounding such a safe posture being held by the mat being held by the Earth close down the eyes soften the face soften the shoulders onto the mat [Music] and bring the bottom of the feet together and release your legs onto the mat soup deata canasa let the hands fall where they intuitively fall maybe you articulate your spine a little longer make any adjustments with your neck and I'll guide you through this short meditation where we'll relax our body Peace by piece starting at the top of your [Music] head relaxing the forehead relaxing the space between the [Music] eyebrows soften the eyes the space between the eyelids relax the cheeks unclench the jaw relax your throat release your shoulders onto the mat relax your upper arm your for [Music] arm relax your hands your fingers your fingertips your arms feeling very heavy now [Music] relax your heart center relax your abdomen release it relax your hips unclench your hips relax the top of your [Music] thigh and the back of your thigh relaxing your knees relax your calf muscles [Music] your [Music] ankles your feet your toes your whole body feeling heavy and relaxed your mind close to sleep you your body ready to drift [Music] off I hope you have a wonderful night's rest namaste