10 Minute Evening Yoga for Better Sleep

Transcript

welcome this is a 10-minute evening yoga practice you can do right before bed to have a really good night's rest we'll begin in a seated position whatever feels best for you and just swaying side to side just a really gentle swaying motion here nothing too fast just go with the flow let your body kind of take you from side to side ignoring the dog so just flowing with whatever life kind of brings your way and we'll come back to center and just circling the waist just finding some organic movement here and really connecting with the body [Music] once again not worrying about any distractions here on the screen just really tune inward being present with your body as you're finding this movement and we'll come to center sitting tall as you exhale begin to fold forward so coming into a forward fold in your seated position now if having your legs crossed is a bit intense you can sit in a chair and just kind of fold forward allowing your thighs to really support your torso or you can take the knees wide and then kind of fold forward hands to the floor and if that's just not available today just go ahead and take any pose that feels best for you drawing the breath into the belly as you exhale softening the knees the feet allowing yourself to really surrender here with each exhale on your next inhale gently release coming all the way up we'll just switch our leg position if you are in a crossed legged seated pose and then we'll go ahead and fold forward again stopping wherever you feel the stretch you can rest on your hands your forearms or come all the way down to rest your head on the forearms same thing here drawing the breath into the belly and maybe expanding the lower back as you inhale so just allowing the waistband of your pants to get a little tighter here with each breath creating that space and with each exhale completely surrendering softening the hips the knees the feet [Music] we'll gently release come all the way back up take your time we'll come to laying on our backs crossing the left leg over the right and you can stay right here if this is enough or go ahead and draw the knees in towards the chest now you can grab the knees or you can grab the ankles you can even rock side to side massaging the back the spine [Music] we'll gently release and switch sides so just crossing the right leg over the left staying right here or hug the legs in towards the chest now each pose is completely optional so do take something that feels best for you sometimes it's just nice to come to the mat with someone who is there with you so no pressure to do exactly what i'm doing make this practice yours you should feel good in each pose and movement that you do and we'll gently release preparing for our supine twist keeping the back nice and flat on the mat as you drop the knees over towards the left option here to place pillows underneath the knees you can even place pillows between the knees and underneath the right shoulder for added height and support again creating that space with each inhale and with each exhale completely letting go here softening the body wherever you can the feet the ankles the legs the upper back [Music] we'll gently release switching sides just taking the knees over towards the right once again feel free to modify if needed creating space with each inhale and with each exhale completely letting go [Music] [Music] inhale to release we'll just go ahead and rock the knees side to side hugging the knees towards the chest big squeeze then we'll take the feet to the bottom of the mat hands to your sides palms facing up preparing for savasana as always taking this one moment after practice this one moment out of your day and out of your practice to just be so to be here with the body and it's fully relaxed in present state a time where we can observe and soak in all the work that we just did a time for rest something most of us don't get throughout the day this time is for you you are so worthy of this time on the mat know that this space is here for you anytime that you need we'll rest here a few moments so [Music] we'll begin to wake up the body wiggling the fingers and toes maybe rocking the knees side to side when you're ready we'll roll over towards our right full inhale and exhale we'll gently come to a comfortable seat inhaling the hands up overhead exhale heart center thank you for joining namaste [Music] if you enjoyed this video don't forget to like it below and