15 Min Moon Salutations | Yoga Routine For Better Sleep

Transcript

welcome to this Moon salutation practice this is a continuous sequence of poses designed to help repair the body for a restful night sleep when you're ready we'll begin standing on the left side of the mat and with your inhale reach your arms up as you exhale Bend to the right inhale to lift back up exhale Bend to the left inhale to come back up exhale to step into goddess spending the knees sinking the hips [Music] down inhale straighten arms and legs exhale to come into triangle on the right side reaching the left arm up turning the chest open inhale fold over the right leg come into pyramid pose exhale come down to low lunge inhale as you reach the arms up open the chest exhale as you open out into skandasana sinking the hips to the right heel inhale as you shift to the other side straightening the right leg bending the left exhale for anasa on the left inhale as you turn to face the other side and lift the arms to find low lunge exhale bring the hands down to the mat inhale for Pyramid pose straightening the legs folding forward exhale as you open up for triangle on the left side reaching the right arm up inhale to stand up extending arms and legs exhale as you lower the hips down for goddess inhale step the feet together reach the arms overhead on the right side of the mat and exhale Bend to the left inhale reach the arms up exhale Bend to the right inhale reach the arms up exhale bring hands to prayer at Heart Center that was one complete Round We Begin Again inhale arms lift exhale Bend to the left inhale reach the arms up exhale Bend to the right inhale to stand up exhale step into goddess pose inhale to straighten the arms and the legs exhale coming into triangle on the left [Music] side inhale as you fold over the left leg come into pyramid exhale as you lower into low lunge inhale to reach the arms up opening the chest and exhale to open up into scan inhale as you shift to the right side exhale pausing here inhale turn to face the other side of the mat come into low lunge reaching the arms up exhale bring your hands to the mat inhale for Pyramid pose straightening the legs folding forward exhale open out into triangle on the right side inhale as you stand up straightening arms and legs exhale as you lower the hips down for goddess inhale to stand up step to the left side reach arms overhead exhale Bend to the right inhale as you stand back up exhale bending left inhale standing back up exhale hands come to prayer at Heart Center now we repeat inhale lift the arms exhale Bend to the right inhale lift back up exhale Bend and left inhale lift up exhale step to goddess pose inhale straighten arms and legs exhale come into triangle on the right side turning the chest open inhale fold over the right leg for Pyramid exhale lower down for low lunge inhale as you lift the arms and open the chest here exhale open out for skandasana inhale shifting to the left side exhale as you pause here inhale turn for low lunge on the left side reaching the arms up opening the chest exhale as you lower hands down to the mat inhale come back to pyramid and exhale open out for triangle inhale to stand up straight arms and legs exhale to lower into goddess pose inhale stand up and step through the right side of the mat reach arms overhead exhale and bend to the left inhale reach the arms up exhale Bend to the right inhale lift the arms exhale bring hands to prayer at Heart Center reset the feet if you need and we'll repeat again inhale lift the arms exhale Bend to the left inhale lift back up exhale Bend to the right inhale to lift up exhale step to goddess sinking the hips inhale to stand up straight arms and legs exhale turn into triangle on the left side inhale as you fold over the left leg for Pyramid pose exhale as you come into low lunge inhale reach the arms up here exhale open up for scanda on the left side inhale as you switch to the right pausing for an exhale here inhale turn and come into low lunge reach the arms up exhale bring hands down to the mat inhale straighten the legs come into pyramid pose exhale open out into triangle on the right side inhale to stand up straight arms and legs exhale lower into godess inhale stand up and step to the the left reaching arms overhead exhale Bend to the right inhale reach the arms back up exhale Bend to the left inhale to stand back up exhale bring hands back to pray at Heart Center resetting the feet if you need inhale and reach your arms overhead exhale and bend to the the right inhale to stand back up exhale to bend to the left inhale to stand up exhale to step into goddess pose inhale as you stand up straightening arms and legs exhale as you come into triangle pose on the right side inhale fold over the right leg for pyramid exhale lower down for low lunge inhale reach the arms up open the chest exhale come into skandasana on the right side inhale as you shift to the other side exhale as you pause in skandasana inhale as you turn to the left come into low lunge reaching the arms overhead exhale bring hands down to the mat inhale for Pyramid pose straightening the legs folding forward exhale open out into triangle inhale to stand up straightening arms and legs exhale to return to goddess inhale as you reach the arms Up Stand Tall on the right side of the mat exhale Bend to the left inhale stand back up and exhale Bend to the right inhale to stand back up and bring hands to prayer at Heart Center now we repeat inhale lift your arms exhale Bend to the left inhale to stand back up exhale Bend to the right inhale to stand up exhale to step to goddess inhale to stand up straight in the arms and the legs exhale to open out into triangle on the left side inhale to fold over the front leg coming into pyramid exhale to lower into low lunge inhale to lift the arms opening the chest exhale as you come into skandasana inhale to shift to the right side exhale for scander here inhale as you turn and reach the arms up for a low lunge on the right side exhale plant the hands down inhale straighten the legs come into pyramid pose exhale open out into triangle on the right side inhale to stand up straighten arms and legs exhale bend the knees for Gess inhale stand up and step to the left reaching arms overhead exhale as you bend to the right inhale to stand back up exhale Bend to the left inhale stand back up exhale bring hands to prayer at Heart Center now we repeat inhale to lift the arms exhale Bend to the right inhale lift back up exhale Bend left inhale lift up exhale step to goddess pose inhale straighten arms and legs exhale come into triangle on the right side inhale fold over the right leg for Pyramid exhale lower down for low lunge inhale as you lift the arms and open the chest here exhale open out for skandasana inhale shifting to the left side exhale as you pause here inhale turn for low lunge on the left side reaching the arms up opening the chest exhale as you lower hands down to the mat inhale come back to pyramid and exhale open out for triangle inhale to stand up straight arms and legs exhale to lower into goddess pose inhale as you reach the arms Up Stand Tall on the right side of the mat exhale and bend to the left inhale reach the arms up exhale Bend to the right inhale lift the arms exhale bring hands to prayer at Heart Center final round inhale lift the arms exhale Bend to the left inhale lift back up exhale Bend to the right inhale to lift up exhale step to goddess sinking the hips inhale to stand up straight arms and legs exhale turn into triangle on the left side side inhale as you fold over the left leg for Pyramid pose exhale as you come into low lunge inhale reach the arms up here exhale open up for skandasana on the left side inhale as you switch to the right pausing for an exhale exhale here inhale turn and come into low lunge reach the arms up exhale bring hands down to the mat inhale straighten the legs come into pyramid pose exhale open out into triangle on the right side inhale to stand up straight arms and legs exhale lower into godess inhale stand up and step to the left reaching arms overhead exhale Bend to the right inhale reach the arms back up exhale Bend to the left inhale to stand back up exhale bring hands to prayer at Heart Center pausing here taking the next few moments to soak in the effects of this practice and thank yourself for showing up thank you for your time and energy take care and I'll see you next time