10 minute BEDTIME Yoga for Stress & Anxiety

Transcript

let's begin in extended child's pose near the back of your [Music] mat reach your arms forward as you soften your chest and hips down towards your mat and take a few deep U breaths in and out through your nose a loud breath that is created by constricting the muscles in the back of your throat [Music] this is the breath that will keep you focused and grounded so maintain this breath throughout the rest of practice today now gently lift up and thread your left arm underneath until you're lying down on your left shoulder left ear comes down to the [Music] mat add a half bind by reaching your right arm around behind you so the back of your right hand is touching your left hip then just breathe as your body settles into [Music] [Music] place gently lift up and switch sides thread your right arm underneath take the half bind with your left arm wrapping around behind you Palm facing up and settle into [Music] place [Music] [Music] come back into extended child's pose with your arms long in front of you this time take your knees even wider even off the sides of your mats until you start to feel a lengthening in your inner [Music] thighs find PE peace with your postures your transitions your breath and anything that comes up on your mat today when you're ready rise up into a tabletop and take a few cat Cow spinal waves inhaling as you drop your belly exhaling as you round your spine and feel free to add any other movement that might serve you [Music] eventually make your way to downward facing dog and continue exploring movement as you appreciate any and all sensation in your body for half pigeon bring your right knee to your right wrist even open towards the right side of your mat sink into your hips and take your time as you slowly surrender down so no need to control or constrict any muscles in your throat but instead breathe in and out through your nose so your inhales inflate your belly and your exhales [Music] deflate and slowly rise come back to downward facing dog and switch sides left knee past your left wrist sink into your hips and take your time as you slowly surrender stay soft and relax and just appreciate the sensations of this pose as you breathe deep into your belly take your time as you rise and make your way to your final down dog next inhale look up bend your knees exhale step your feet all the way through take a seat on your mat and come to lie down in your back making your weight a happy baby grab onto your feet or ankles iron out your spine then draw your knees together and reach your arms out by your sides like a te or bent at the elbows for cactus arms keep your knees together and lower them down to your left option to turn your chin to the right and breathe so deep your inhales inflate and lengthen your exhales deflate relax and melt draw your knees back to Center and switch sides lower both knees down to your right breathe into your back your hips your shoulders wherever you feel it and bring your knees back to Center place your hands on your shins feel your belly press into your thighs and gently release into shavasana take space with your eyes gently closed allow your eyes to roll back allow your jaw to soften so your tongue can release from the roof of your mouth and feel your whole body become heavy and soft as you melt through the surface beneath [Music] you you are exactly where you need to [Music] be [Music] h