10 min EVENING YOGA FLOW | Wrist Friendly | Relaxing Bedtime Stretch Routine

Transcript

hey everyone and welcome back to my channel today we're about to do a quick 10 minute evening yoga flow it's going to be the perfect relaxing bedtime stretch routine and it's also wrist friendly we'll be moving between both laying and seated positions now a quick note if you do have tight hamstrings or maybe find seated positions a bit uncomfortable you can always place a yoga block or a pillow underneath your sit bones to help elevate the hips and make it a bit more comfortable for you all you need is your mat so let's get to it [Music] all right let's get started in a comfortable cross-legged seated position begin by reaching the right arm overhead and find a side bend good then circle your body forward bend to the other side and come back up go ahead reverse it left arm overhead side bent circle forward let that head fall other side back up keep on going reach circle forward [Music] side back up you can let your head fall into it to feel a little bit of a stretch through the neck as well [Music] back up last one reach [Music] back up all right let's arch with the back open up through the chest then exhale as we scoop the belly and reach forward good inhale find that arch lifting the gaze and exhale to scoop good so it's like a seated cat cow here inhale and exhale good two more [Music] exhale last one exhale all right and back up to center let's extend those legs out to the side and find a center split making sure we're sitting up tall onto our sit bones reach your right arm overhead and find a side bend good keeping those at the chest facing forward here really reaching through those fingers good straightening out through those legs as much as you can and come back up to center good i'm reaching the other side and exhale side bend good holding and lengthening here good reaching through that left arm making sure you drop that left hip to the ground don't let it lift off and back up to center good again reach up side bend [Music] back up to center good and last one reach up good few more breaths here [Music] and back up to center all right bring this left leg in foot to knee and drop that knee here inhale sweep arms up and exhale fold forward so your right leg is extended left knee is bent in [Music] good let that body fall relax through the head and neck let's see if you can lengthen through the low back here drawing the tailbone back in space [Music] good with every breath see if you can get deeper into your stretch [Music] inhale and exhale roll on up good let's take this left leg draw that knee up plant the foot on the outside of your leg wrap your right arm around we're twisting to the left option to stay here maybe we take this left sorry the right elbow on the outside and really deep in through the tip twist here go to rooted through the sit bones pulling up tall through your upper body you should feel that stretch through your spine and into your outer hip inhale and exhale unravel good we're switching sides so extend the left leg right leg pulls in inhale sweep up and exhale fold forward [Music] good see if you can reach those fingers even further forward relax through the head and neck inhale and exhale roll on up good take this right leg plant the foot on the outside good left arm wraps around twist to the right [Music] good option here to take this elbow on the outside deep in the stretch [Music] good rooted through both sit bones pull up tall [Music] final breath and exhale unravel go let's come all the way down onto your back draw your right knee into your chest and give it a squeeze good now let's slowly extend that leg we can either grab a hold of our leg or maybe reach all the way towards our foot or ankle good pull it in towards you here at the same time drop this right hip down got really stretching through the right [Music] hamstrings good slowly draw your right leg across the body to the left good other arm comes out to the side and stay here so we're drawing this right hip down into the floor drawing that leg across you should feel it in your outer hip and into your it band good now bend that leg place your hand on your knee and find a full twist gaze comes to the right [Music] okay dropping that right shoulder [Music] inhale and exhale back to center and switching legs so drawing left knee into the chest give it a good squeeze [Music] okay now slowly extend that leg again we're either holding on to our leg or maybe higher up onto ankle or foot do the best you can to straighten out through both of your legs here [Music] good grab a hold of your leg with your right hand start to draw it across the body other arm comes out to the side stay here okay so we're dropping this left hip down feel the stretch into the side hip and i t bend [Music] good bend that leg plant the right hand on top of the knee and find a full twist gaze comes to the left good inhale and exhale back to center bringing both knees into the chest good draw them out to the side away from one another up and back to center then in back to the chest creating circles continue this movement good now let's reverse the circles bringing them into center up and out good now let's find happy baby knees draw out to the side arms reach on the inside of your legs and reach for the pinky side of your foot now if you can't reach all the way there that's okay you can reach further down onto your legs you could really let those knees fall to the floor here press the low back and tailbone into the floor opening up through those hips an option to find some baby rocks here good knees back into center and then extend those legs here find shavasana so we're just laying onto the floor palms facing up let everything relax and eyes fall closed good relaxing and releasing through your whole body releasing tension through your jaw parting your teeth slightly good let those shoulders fall heavy relax through your arms into your hips legs feet and toes and taking a final few breaths here [Music] good fully filling up those lungs and full exhale [Music] two final breaths [Music] last one [Music] god slowly roll onto your side and make your way into a seated position hands into heart center and namaste all right i hope you feel nice and relaxed after our evening stretch if you enjoyed it then hit the like button and comment below so you can request what you want to see next i'll see you guys next time and have a beautiful evening [Music] bye