25 Min Evening Yoga Flow | Daily Routine To Relax & Unwind

Transcript

hello and welcome to this evening yoga flow this is a full body all levels practice intended to help you relax and unwind after a busy day to prepare you for a restful night's sleep when you're ready we'll begin in a seated position you could either cross the legs or stack one foot over the top of the other then rest the hands on the knees and sit up tall to align the head over the tailbone you can close your eyes if it helps you to concentrate and take a deep breath in through your nose and a long exhale out through your mouth a few more breaths like this to let go of the day inhale deeply exhale completely final time inhale and exhale with your next breath in lift the shoulders up to the ears and as you exhale roll the shoulders back and down almost as if you were rolling away the tension that's built up throughout the day inhale lift the shoulders up exhale roll P the shoulders back and down one more time inhale lift the shoulders exhale roll them back and down then lower your chin to your chest with your inhale draw the chin to the right shoulder as you exhale draw the chin to the left shoulder inhale chin rolls to the right exhale to the left keep this going just moving through a half circle and then we'll move through some full circles letting the head tip back moving through a full range of motion going a few times clockwise and then anticlockwise and then bringing the head back through center opening the eyes if they're close interlace your fingers and bring them round the back of your neck with an inhale open the arms puff up your chest and you could lift your gaze to look up as you exhale round the back draw the elbows towards one another and bring chin to chest inhale open the arms broaden your chest gaze up exhale bring arms together round the back chin to chest keep this going in time with your breath inhale to expand the chest exhale as you round the back final inhale and exhale then come back to neutral rest your fingertips lightly on your shoulders with your inhale twist to the right and as you exhale twist to the left inhale to the right exhale to the left you can stay at a slow pace or you could start to pick up the pace if you picked up the pace start slowing it back down and come through Center Relax The Arms by yourself side and come to tabletop so setting hands under Shoulders Knees under hips then shift the weight into the left hand make a fist with your right hand and roll out your wrist going a few times in each Direction then shake out the hand and we'll switch sides shifting weight into the right hand as you make a fist with the left roll out the wrist go a few times in each Direction then shake out the hand and come to tabletop with an inhale reach the right arm up turn the chest open and gaze up to the right fingertips exhale thread right arm under left lower the shoulder lower the head down to the mat and you could either reach the left arm forwards or wrap the arm behind the back to find a bind then let yourself rest into the support of the ground here and find a steady breath come back to tabletop inhale lift the left arm up turn the chest open gaze to your fingertips exhale thread left arm under right lower the shoulder lower the head to the mat right arm could either either reach forwards or wrap behind the back to find a bind then relax into the support of your mat and come back to your breath come back to tabletop keeping the hips over the knees walk the hands forwards sink the chest down to find poppy pose either resting the chin or the forehead on the mat here if this is feeling quite intense with the arms straight you could always bend the elbows lower the forearms down and it may make it more accessible start to round your back and ripple forwards come and lie down on your belly bring the forarms to the mat to find Sphinx setting the elbows under the shoulders for stability and rolling the shoulders back drawing the chest forwards take a deep breath in and exhale out with each inhale inhale draw the chest forwards and exhale stay as you are one more time working with the breath in this way inhale draw the chest forwards roll the shoulders back and exhale good then bring the left forearm in front of your chest for support and bend the right leg reach back to take hold of your foot and then turn your fingers to face the front of your mat so that you can press your hand into your foot and draw it towards the back of your body holding this here pressing the foot down you might start to feel some sensation in the front of the thigh as you do this deepen your breath as we hold here slowly release and we'll switch bring the right forearm in front of the chest for support bend the left leg and reach back to catch your foot start by turning the fingers to face the front of your mat then you can press the palm of your hand into the top of your foot to help press the foot down to find that stretching sensation down the front of the left thigh pause and come back to your breath and release press back up to tabletop tuck your toes lift your hips and push back to downward dog for this downward dog keep a bend in the knees keep the heels raised and just sway the hips side to side and as you do this you could pick one foot up then lower it down and shift to the other side keep strapping the feet look forwards and take baby steps to walk the feet to the top of the mat to find forward fold again keeping a bend in the knee knees let your upper body hang heavy take a hold of opposite elbow and sway side to side for ragd dooll with an inhale lift the chest halfway as you exhale step the left fo back and lower the knee for low lunge Place something under the knee if it's sensitive then let your front knee track forwards past the ankle and sink your hips down and forwards you can use your fingertips on the mat here or perhaps place the hands on blocks if you need a higher platform bring the right hand out to the right side reach the left arm up and over as you bend to the right reach all the way through your fingertips when you're looking to find a stretching Sensation from the left toes all the way up your leg up the front of the hip up the front of your body all the way to the left fingertips good turn to face forwards and step the back foot forward and we'll switch sides step the right foot foot back lower the knee for low lunge pad the knee if you need then send your hips forwards the front knee will track past that ankle and come back to a steady breath as we pause here bring the left hand out to the left side reach the right arm up and over as you bend to the left bring your awareness to that stretching sensation all the way from the right toes up the leg through the hip torso up through your arm all the way to the right fingertips turn to face forwards and step back to downward-facing dog with an inhale lift the right leg high and open out your hip bend the knee and start to Circle the ankle go a few times one way and then a few times to the other look forwards and sweep the leg forwards to come into pigeon pose Edge the back leg down the mat to lower the hips if you do need some support here Place something underneath the right side then walk the hands forwards lower yourself down you could make a pillow with your forearms for support to rest the head on sit back up and sit over on your right side so that you can swing the back leg all the way around and cross the left foot over the top of the right knee if having the leg that is on the bottom like this doesn't f too good extend the leg if that's better for your knee then hug the right arm round the left leg place the left hand behind you for support twist The Gaze over the left shoulder sitting tall in your twist with each inhale lift from the crown of your head with each exhale twist gaze over the left shoulder release the twist turn to face forwards swing the top leg all the way around and step back to plank pike the hips push back to down dog and with an inhale lift the left leg High open out the hip and bend the knee Circle the foot a few times in One Direction and then a few times to the other and looking forward sweep the leg forwards to come into pigeon pose edging the back leg down the mat to create space and walk the hands forwards lower yourself down rest the head on the forearms lift yourself back up and sit over on your left side so you can swing the back leg around and cross the right foot over the left knee extend the left leg if needed wrap the left arm round the right leg place the right hand behind you for support twist s gaze over the right shoulder sitting up tall in your twist with an inhale lengthen upwards with your exhale twist continuing to work with the breath in this way release the twist turn to face forwards and extend both legs in front of you come and lie down on your back and as you lie down you can bend the knees bring the feet together open the knees wide to find supta bonasa either resting the hands on the belly or the Arms by your side here and start to deepen your breath just letting everything slow down with each exhale relaxing any parts of the body that you notice are a little tight or tense perhaps unclenching the jaw softening your belly rolling the shoulders down the back or making any other adjustments you need to so that you can completely Rel relax straight in the legs Relax The Arms by your side if they AR already and settle in for shavasana for deepen your breath start to move your fingers and toes just gradually waking up the body with an inhale you could reach your arms overhead and find a full body stretch as you exhale hug the knees into your chest and roll onto your side take a moment or two here to adjust when you're ready join me back in a seated position just keeping the eyes closed for now rest the hands on your knees align the head with the hips and take a deep breath in lift the shoulders up to your ears and with your breath out roll the shoulders back and down just releasing any tension in the upper body letting go of anything you've been carrying on your shoulders and when you're ready open your eyes thank you so much for your time and energy I hope that you enjoyed this practice and hopefully it's left you feeling rested and restored take care and I'll see you next time [Music] [Music]