15 Minute Yoga For Deep Sleep | Yoga For Overall Health

Transcript

welcome to day four of the seven class beginners yoga for overall health series this is a 15 minute yoga practice releasing hip and lower back tension to help you sleep better at night let's begin seated palms resting on your knees facing up and open feel free to sit on a pillow for extra height if it does feel too intense in the hips today connecting with your breath begin to soften the shoulders with your exhale [Music] inhale through the nose you exhale out the mouth full inhale slow exhale inhale and exhale [Music] [Music] begin to gently sway side to side nice gentle movements [Music] back to Center go ahead and slide the right heel towards the left hip so your right knee is pointing towards the top of the mat place the left foot on the inside or outside of the right knee begin to clasp the knee with your hands sitting tall soften the shoulders rest here if this is enough of a stretch or place the left hand behind you right hand on the left knee twisting over towards your left gazing over the left shoulder or take a deeper by inhaling the right hand all the way up overhead on the exhale and see the belly placing the right elbow to the outside of the left knee gazing over your left shoulder doing your best here to lift the sternum lifting the chest and softening the shoulders with your exhale grounding into the sit bones lengthening through the spine [Music] go ahead and release and we'll switch legs [Music] you clasping the right knee this time sitting nice and tall [Music] on an exhale taking your twist towards the right taking whatever variation feels best for you you can place the hand on the right knee or you can place the elbow to the outside of the right knee gazing over the right shoulder sitting tall again softening the shoulders with your exhale [Music] well release take a moment here [Music] and when you're ready plant the feet on the mat mat with distance gently lean back resting on your hands and dropping the knees towards the left inhale back to Center exhale taking the knees all the way over towards the right [Music] inhale release and when you're ready we'll come to our back bringing the soles of the feet to touch as you drop the knees open for a supine butterfly pose if this is too intense within the hips go ahead and place a pillow under the knees for added support and height elbows in line with the shoulders for a cactus shape [Music] begin to sigh out any tension within the upper back and shoulders move each exhale softening the mid back and the lower back as the spine starts to soften the pose might become slightly more intense no reacting just observing and staying neutral with all sensations the more we react the more these sensations intensify if at any point this pose does feel too intense even with the use of pillows under the knees simply come out or straighten one leg and then just switch halfway through notice if you're clenching in the feet or toes allowing gravity to do its job allowing the knees to be really heavy here [Music] [Music] inhale release drying the knees back up hugging them towards the chest grabbing the outer edges of the feet you can see here bottoms that need to touch or open the feet for happy baby pose option again to rock side to side [Music] release big hug here [Music] and when you're ready planting the right foot on the mat taking the left leg crossing it over the right you can rest right here or begin to draw the knees towards the chest hugging the knees or grabbing the ankles option to rock gently side to side [Music] release crossing the right leg over the left [Music] rest here or go ahead and take the knees towards the chest again option to rock side to side [Music] release one last tug [Music] take your time we'll roll over towards our right and when you're ready gently come to seated inhale hands overhead exhale heart center thank you for joining me namaste if you enjoyed this video don't forget to like it below and