Gentle Yoga BedTime Routine, 10 Minute Workout for a Goodnights Sleep w/ Ashley, Beginners Yoga

[Music] Hey, it's Ashley and today I'm going to be doing a bedtime stretch routine. You don't need anything for this routine. So, let's go ahead and get started. If you're not in a place where you can do this video with me right now, go ahead and add it to your watch later and join me whenever you can. All right, you guys, let's get ready for bed. Let's start by taking a few deep breaths. Deep breath in. Hold it in and out. Just like that on your own timing. One more. [Music] Nice. You guys, let's start by gently tipping the head forward. You've been carrying around your head all day long, so just relax it. Gently move side to side. Gently rock it over to the side and back through the center to the other side. And two more times like that. [Music] Nice, you guys. All right, let's relax those shoulders. Let's start by bringing tension to the shoulders as much as you can. Bring them up almost to your ears and dropping and relaxing. One more time. Just like that. Scrunch those shoulders up as much as you can. Tighten it. Tighten it. Tighten it. and drop it. Let's gently roll one back and then the other. Just releasing any tension in the upper back. [Music] Roll it out. Breathe. Breathe. Breathe. Reverse it. Come forward with one, forward with the next. Relaxing the upper back. Nice you guys. Back to center. Let's take the forearm on the right. Reach up and over with the left and stretch out the side of the body. Make sure that you're not closing off like this. You can look up at the ceiling [Music] and up and over. Second side. [Music] One more time, you guys. Exhale as you reach over. Try to go a little bit further. [Music] Second side. [Music] Nice, you guys. All right, back to center. Let's go ahead bring one leg in, one leg out, and we're just going to gently reach our hands forward to our forearms. What I want you to do here is rock this hip front to back. If you've been sitting in the car all day, if you've been walking around all day, sitting at a desk, those hips might be getting a little tight. So, this is a really gentle way to open up the hip. Super easy, just rocking forward and back. You can go as slow or as fast as you'd like. [Music] Nice you guys. Roll it up gently. Switch sides and do the same on the second side. This is such a easy but effective stretch. I do it all the time. If you're just watching TV, even in between work when you're if you're sitting at a desk, this is a great little stretch to do. [Music] Nice, you guys. Roll it back up. All right, let's go ahead and sit crisscross applesauce. And I'm going to start by reaching out to the right side. And then we're going to go center and left. So, this not only is opening up and stretching the arms and back, but also the legs, definitely in the hips. As you go, keep breathing and just stretching further. If you want to really add tension into your arms, you can to get an extra stretch. Keep it going. Over to the right, I mean the left side and back to center. Nice, you guys. Let's end on our backs doing a few stretches here because that's where you're about to go anyways to sleep. So, let's do a few things here. Let's go ahead and put the right leg over the left. Weave your hands through and bring it up. Stretch out those hips one more time. [Music] [Music] Sometimes I like to extend the top leg too to get a little hamstring stretch. [Music] Nice. Set it down. Both feet flat. And switch sides. Weaving the hands through and picking it up. [Music] Nice. You guys, the more that you press the knee into the foot, this knee back, the greater the stretch I feel. And again, you can always extend the top leg for a hamstring stretch if you want to add that in. [Music] Nice, you guys. Release both legs. And to end it off, I'm going to grab both of my knees and gently open them up. Just releasing the hips one more time. And also just rocking out that lower back. You can go side to side or forward and back as well to give your lower back a little massage. And rotate. [Music] Hug your knees into your chest. Lift your head up for a little spine stretch [Music] and let everything go. Nice, you guys. I hope that relaxes you and gives you a little stretch before bedtime. Thank you. Thank you so much for practicing with me today. And if you want to see more, download our app, Yoga Plus. And if you'd like to add my personal channel where I teach you guys how to dance, you can add me at twigs wrote this twig gs space w o t e space t h i s. Thank you. >> Welcome to yoga plus courses available from pupil to yogi. Sort by yoga, fitness, and instructors. Create your own routines. Access the pose library. Yoga Plus by Psyche Truth, available on Google Play and the App Store. Join us for 14 and 30-day programs, hour-long classes, and much more on our yoga app, Yoga Plus by Psycher Truth. It's free to download and features a variety of wellness content, including yoga, fitness, pilates, guided meditations, and interviews with dozens of wellness experts.