Bedtime Yoga for Sleep, Anxiety and Stress

Transcript

welcome this is a 20-minute bedtime yoga for sleep anxiety and stress relief for this class we will be using a yoga block so feel free to have that on hand if you don't have a yoga block feel free to check the description below for an alternative we'll begin in a table top pose wrist under shoulders knees under hips just finding some organic movement or you can do a few cat cows inhale to drop the belly exhale to round through the spine so whatever works for you today whatever the body needs as you exhale we'll go ahead and send the hips towards the heels forehead or cheek to the mat for child's pose option here to take the knees nice and wide if that feels best today you can even modify by placing pillows between the hips and heels and underneath the torso for added support we'll begin to draw the breath into the chest as you exhale softening the shoulders the upper back softening the arms the hands we'll begin to draw the breath into the belly [Music] as you exhale softening the hips the bottoms of the feet the toes just taking a few moments here to really connect with the body connect with the breath and maybe observe where you're holding tension [Music] so on your next exhale we'll begin to walk the hands over towards the left for a gentle side stretch naturally the breath will begin to expand the right rib cage as you exhale softening the shoulders on your next inhale walking the hands back to center take them over towards the right as you exhale as you inhale naturally the breath will begin to expand the left side body with your exhale begin to soften the shoulders the upper back the arms on your next inhale walk the hands back to center we'll gently release crossing the ankles we'll come all the way down to our backs we'll plant the feet on the mat bending the knees take the feet mat with distance and just begin to rock the knees side to side maybe rolling over the glutes just a gentle rock [Music] so and we'll come back to center we'll take the big toes to touch and just allowing the knees to fall open the bottoms of feet will come to touch for a supine butterfly pose now you can have your arms in any position you can have them just resting above your head to your sides or having your right hand on your belly left hand on your heart option here to place pillows underneath the knees for added height and support we'll begin to draw the breath into the belly [Music] as you exhale softening the mid-back and the lower back softening the hips the inner thighs the ankles the feet [Music] once again just checking in with the body here taking a moment to really observe where you're holding tension and doing your best with each exhale to completely let go even if it's just for a moment [Music] [Music] [Music] we'll lift the knees and we'll take the elbows in line with the shoulders back stays flat on the mat as you drop both knees over towards the left option here to modify by placing pillows between the knees or underneath the knees for added height and support you can even place a pillow underneath that right shoulder for extra height less of a twist and again using your inhales to create space to completely let go [Music] so [Music] so [Music] inhale lifting the knees while exhale take them over towards the right again feel free to modify utilizing your breath to create space using your exhales to let go softening the body wherever you can [Music] [Music] so [Music] and we'll inhale lifting the knees well gently lift up grab your block if it's not nearby i should have had mine a little closer but just go ahead and grab them we'll take one block and we'll place it along the spine so just placing it long ways on the mat and just coming to your forearms as you start to lower down using your hands to kind of shift the block forward or back just to have that perfect placement now you want the crown of the head to rest on the mat or if it doesn't quite make it today you can place another block or some books underneath the head even a pillow or two for added support and height this pose can be a bit intense so feel free to stay wherever you feel most comfortable and we'll go ahead and straighten the knees wherever you are hands to your sides palms facing [Music] up drawing the breath into the chest maybe feeling yourself lift as you inhale feeling the rib cage expand and as you exhale completely sign out any tension in the shoulders the chest softening the ribs completely melting over this block even if it's just for a moment know that you are supported here by the block by the mat [Music] notice if the breath is a bit restricted maybe even slow your inhale slow your exhales really creating that space take your time here observing more reacting less [Music] [Music] [Music] so [Music] [Music] and we'll gently release coming to our elbows pressing into our forearms and just gently lifting off the block place it to your side and we'll come down to our backs hugging the knees towards the chest we'll grab the outer edges of the feet bottoms of feet to touch or open the feet for happy baby option to gently rock side to side [Music] and we'll go ahead and hug the knees give yourself one last tug here again option to rock gently side to side [Music] [Music] when you're ready we'll take the feet to the bottom of the mat hands to your sides palms facing up preparing for shavasana as always taking this one moment out of our practice out of our day sometimes out of our week to just be to be here with the body and it's fully relaxed in present state and to check in with the body check in with self and to give yourself this time for you just you and the mat you and self love know that you are worthy of this time and the space is here for you anytime that you need we'll rest here a few more moments [Music] [Music] [Music] [Music] we'll gently begin to wake up the body wiggling the fingers and toes rocking the head side to side maybe bending the knees rocking the knees when you're ready we'll roll over towards our right and taking in a full breath inhale full exhale we'll gently come to a comfortable seat we'll inhale 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