🌙 Bedtime Yoga Stretch for Sleep and to Release Tension and Stress

Transcript

welcome this is a 13-minute bedtime yoga stretch to help release tension and stress let's begin seated in any comfortable position taking the right hand straight out pointing the fingertips up towards the sky almost like you're pressing into the palm and then we'll alternate drawing the fingertips down almost like you're pressing into the top of the hand and we'll alternate here drawing the fingertips [Music] up and then down go ahead and plant that hand to the mat straight down you can stay right here if that's enough of a stretch or you can draw the left ear towards the left shoulder option to find some movement rocking the head forward and back [Music] [Music] and we'll gently release switching sides try the fingertips up [Music] and then [Music] down again up and then down and then we'll plant that hand to the mat option to stay here or Draw the right ear towards the right shoulder option to find some movement [Music] great we'll gently release take a moment [Music] and then we'll find some organic movement in the waist just circling the waist or rocking side to side alternating directions [Music] and whenever you're ready we'll come back to Center draw the knees in towards the chest big toes to touch and then allowing the knees to fall open bottoms of feet will naturally come to touch for a SE butterfly pose sitting up nice and Tall now if this is too intense you can always place pillows underneath the knees for add a heighten support option to find some movement gently rocking side to side [Music] you can stay here or you can start to take a gentle side stretch placing the right elbow to the right thigh and just using your left hand as a guide to open the chest up towards the sky and then we'll switch sides [Music] [Music] great gently release lift the knees and we'll straighten the right leg toes up towards the sky you can keep the Left Foot Right there or you can cross it over the right thigh sitting up nice and Tall you can take your twist like this or you can inhale reaching the hand up and then exhale placing That Elbow to the outside of the left knee taking your twists gazing over the left shoulder lifting through the sternum sitting nice and Tall slow inhales slow exhales [Music] [Music] great we'll gently release switching sides again staying wherever you feel most comfortable you always have the option to skip poses that don't feel right listen to the body [Music] [Music] and we'll gently release coming into our cow face pose we'll go ahead and lift the knees we'll place the right heel towards the left hip and then just crossing the left leg over the right so that the knees are stacked so opposite heels to opposite hips and we'll sit nice and Tall again slow inhal slow exhales [Music] you also have the option to gently fold forward if that's available today [Music] [Music] [Music] and we'll gently release switching sides staying wherever you feel most comfortable [Music] [Music] [Music] [Music] great we'll release plant the feet on the mat and just begin to rock the knees gently side to side we'll go ahead and come all the way down to our bellies take your time here resting on the forearms tucking the tailbone lifting through the sternum slight engagement through the core you can stay here or you can take it a little deeper by drawing that left heel towards the left hip you can even grab the foot for a deeper [Music] stretch and we'll release switching sides [Music] [Music] great whenever you're ready we'll go ahead and plant the hands on the mat sending the hips towards the heels forehead or cheek to the mat for child's pose option to place pillows between the hips and heels and underneath the Torso for added height and [Music] support slow inhales slow exhales observing the body noticing how you feel [Music] [Music] [Music] and we'll gently release coming all the way up take your time we'll inhale the hands up up overhead exhale Heart Center know that you are worthy of this time and this space is here for you any time that you need thank you for joining