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Yoga For Bedtime - 20 Minute Practice

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Dec 16, 2015

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Yoga For Bedtime - 20 Minute Practice
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  • - Hey everyone and welcome to Yoga with Adriene,
  • I'm Adriene, and today we have a yummy, sleepy time
  • yoga for you.
  • This is a bedtime sequence that is sure to help you get
  • a lovely night's rest and also just let go of the day
  • and transition into the evening.
  • So, put on something comfortable, get your comfys out,
  • and let's get started.
  • (upbeat music)
  • Alright, my friends, so we're gonna begin in a nice,
  • comfortable seat.
  • This can be a cross-legged position,
  • this can be one foot in front of the other,
  • like I have here.
  • You can sit up on a pillow, a blanket, a block,
  • just find a nice, comfortable place where you can
  • sit up tall.
  • And we're gonna take the palms face down
  • wherever feels good.
  • (soft music)
  • Then close your eyes and relax your shoulders.
  • Begin to notice your breath and we're gonna take
  • a couple of neck rolls here, but nice and slow.
  • So begin to draw big circles with the nose.
  • So they might start really big.
  • Again, moving from the tip of the nose here,
  • just settling into the moment.
  • Allowing the lower body to grow heavy and the heart
  • to keep a little lift.
  • Notice any crunching, any noise going on in the head,
  • the neck, the shoulder connection.
  • And then reverse your circle,
  • move in the opposite direction.
  • Keep the shoulders relaxed here and enjoy this
  • beautiful time that you have carved out for yourself.
  • Maybe you feel like, "Oh, I don't even have the time."
  • But relish in this awesome bedtime practice.
  • Knowing you will benefit from it.
  • Connecting the brain
  • and the body.
  • Mind intelligence and the body intelligence.
  • Winding down for the day.
  • Reverse your circle one more time.
  • If you find any catches here, you might rock back and
  • forth there, just finding a little movement here
  • that feels good.
  • You might feel a little weird doing it,
  • but if you just close your eyes and surrender.
  • Find what feels good.
  • And then one last breath here, find what feels good,
  • letting go of the stress
  • and the tension that, perhaps, has built up over the
  • course of the day.
  • And then we'll bring the head back to center.
  • Draw the palms together at the heart,
  • take a deep breath in.
  • On the exhale, bow your head to your hands,
  • to your heart.
  • Now, actively draw the shoulder blades together here.
  • Breathe into the back of the neck, close your eyes,
  • feel the sensations of the palms kissing together
  • at the heart in prayer.
  • One more breath here, you might imagine a little trap door
  • opening out through the crown of the head, and again,
  • any stress you've been carrying, any tension, any worry,
  • any burden of the day, or even anything in anticipation
  • of the future or tomorrow, just go ahead and let it spill
  • out, trickle out.
  • Telling the mind, the body, the heart that we are winding
  • down for the day.
  • Preparing for much needed rest.
  • Balancing the equilibrium, finding peace from within.
  • (breathing deeply)
  • Big breath in,
  • big breath out, release the fingertips down to the legs,
  • nice and slowly roll up through the head, the neck.
  • Awesome.
  • So we're going to draw the left heel in towards the center
  • and extend the right leg out long.
  • Point and flex through the right foot, the extended leg.
  • So moving really soft here today.
  • Point and flex, point and flex.
  • And then, when you're ready, we're gonna reach the arms
  • just nice and soft and slow all the way up.
  • Take a nice, big stretch here, lengthening, un-crumpling,
  • lifting up on all four sides of the torso so that the
  • side body, the front body, the back body lifts.
  • And then exhale, softly release, begin to turn towards
  • your right foot and find a place where you can
  • bow the head.
  • So, it might be a, kind of, classic Janu Sirsasana
  • head-to-knee pose.
  • (chuckles) Janu Sirsasana.
  • Or, you might keep it nice and chill,
  • just kind of resting here.
  • Maybe you're reaching to the outer edge of your right shin.
  • Your body's gonna tell you what feels awesome.
  • So if it's lower back body, you're here.
  • If it's the leg, if you need a little twist.
  • Everyone, see if you can keep the right foot bright.
  • So, even though we're working softly and mindfully,
  • see if you can keep a little energy in that right foot.
  • Then come to a place that feels good and allow the eyelids
  • to soften or close.
  • Make your inhale long.
  • Exhale even longer.
  • (soft music)
  • Listen to the sound of your breath here.
  • (breathing deeply)
  • And then slowly release.
  • Wherever you are, tuck the chin into the chest,
  • roll up through the spine, so much love here
  • as we roll up through the spine.
  • Inhale, lift the chin, the chest.
  • And then, on an exhale, just a little counter pose,
  • we're gonna take the left palm behind,
  • or left fingertips, and inhale, sweep the right arm all
  • the way up and overhead.
  • This time, point your right toes, breathe in here.
  • Don't really worry about the perfect shape,
  • but your body will tell you, "Ah, yes, opening."
  • So, we just folded and now we're gonna open.
  • Inhale in.
  • And exhale back to center, great.
  • Draw the right heel in, left leg out.
  • Take a second to get setup here and then when you're ready,
  • inhale, reach for the sky nice and slow.
  • Experiencing the body stretching.
  • Slowing everything down.
  • Inhale, lift through all four sides of the torso,
  • and exhale, rain it down.
  • So each side is different here.
  • You might come to the outer edge of the left shin.
  • You might come to head-to-knee pose.
  • Maybe interlacing around the foot
  • or holding on to your pant leg.
  • Finding the breath again here.
  • Softening through the forehead, closing the eyes,
  • or finding a soft gaze.
  • Allowing, again, the day thus far to melt away
  • and the anticipation of tomorrow.
  • To hold, being present with your body and your breath.
  • This is an act of self love here.
  • And super great for the body.
  • One more breath here, wherever you are, enjoy.
  • (breathes deeply)
  • And then slowly release, tuck the chin into the chest,
  • stacking head over heart, heart over pelvis.
  • Beautiful.
  • And then releasing the right palm back,
  • pointing through the left toes and inhale, reach,
  • left fingertips up high.
  • Big breath in,
  • big breath out, bring you back to center.
  • Awesome work.
  • Soles of the feet come together here.
  • So take a second to give yourself a little foot massage.
  • Thumbs coming to the ankles, or the arches.
  • The heels.
  • And the base of the foot, the toes.
  • Keep breathing here.
  • The more you practice this video, you can freestyle here,
  • finding extension through the foot,
  • maybe even lifting both legs.
  • But if this is your first time, just keep it to a nice,
  • soft, gentle massage.
  • Maybe you start to bring oils into the mix.
  • A little lavender oil on the feet.
  • And then we'll interlace the fingertips,
  • bring them to the toes and draw the tops of the
  • thighs down.
  • As you inhale, lift the heart, as you exhale,
  • drop the chin to the chest.
  • Close your eyes, breathe here.
  • Grounding down through the tops of the thighs.
  • Inhale in, lift your chin, exhale,
  • swing the fingertips around.
  • So, fingertips are gonna come behind you now.
  • We're gonna keep the soles of the feet where they are
  • as we walk our self back.
  • This time, to the elbows, keep the legs as they are,
  • in Baddha Konasana.
  • Inhale in, open the chest, breathe, breathe, breathe.
  • Exhale, continue the journey down, all the way to the back.
  • Oh, yeah.
  • Now we're talking.
  • Shoulder blades shimmy underneath the heart space here.
  • So, crawl the shoulder blades underneath you.
  • Hands come to the belly.
  • And the legs grow heavy.
  • If you're feeling any pressure in the lower back,
  • my loves, lift the tail, draw it down towards your heels,
  • and then release back into this restorative posture.
  • So this would be a great time to, maybe,
  • pull a blanket or pillow,
  • I'll choose you, underneath the head or the neck.
  • Oh, yeah.
  • And then, actually, I want to keep the hands on the belly
  • because I'd like for us to breathe into the belly here.
  • So once you get situated, (breathes deeply)
  • close your eyes.
  • And, just with the sound of my voice here,
  • we're gonna inhale in big, fill the belly with air.
  • So the hands are gonna rise.
  • And then, as you exhale, they fall, nice and slow,
  • with control.
  • Inhale, belly rises, just like a big wave.
  • Maybe there's a small pausing at the top,
  • and then exhales, the wave crashes and falls,
  • with control.
  • Hands float down.
  • Keep this going on your own for just a couple more breaths.
  • Inhaling, belly rises.
  • Exhaling, falling down.
  • (breathing deeply)
  • Relax the jaw here.
  • Surrender.
  • Noticing sensations in the lower body,
  • the shoulder joints, the neck.
  • Then slowly, gracefully, slide your fingertips
  • all the way to the outer edges of the legs.
  • You do not have to look at the video here.
  • We're gonna slowly close the legs, one at a time,
  • bringing the knees in.
  • And then I'm gonna lift the knees, give myself a big hug.
  • Lower back should feel awesome here.
  • Rock a little side to side, keep the eyes closed
  • and the breath still going.
  • Maybe draw a couple circles here with the knees.
  • And then I'll slowly release the soles of the feet
  • back to the mat.
  • I'm gonna allow the knees to melt over towards the left.
  • Allow your hands to rest gently on the rib cage of
  • the belly here.
  • And what I'm gonna do is just, kind of,
  • shimmy my shoulders down so that my right knee
  • can really reach towards the bottom left corner
  • of my mat.
  • Inhaling deeply, exhale, release, and chill.
  • If you want a little more stretch, you might cross the left
  • ankle gently over top of the right.
  • Breathe deep here, sink into the earth.
  • Inhale, lots of love in.
  • Exhale, release, take it to the other side.
  • So great after a long day, hard day's work.
  • Massaging the booty as you rock over to the right,
  • and then same thing here, drawing the left knee down,
  • resting the weight of the body completely and fully
  • into the earth.
  • Cross the right ankle over the left side, if you'd like,
  • and breathe.
  • Hopefully you're starting to feel a little relaxed.
  • Soften the tongue in the base of the mouth.
  • Begin to let go.
  • Great, we'll slowly rock back to center.
  • Two options here, if you're really sleepy and you feel
  • awesome, move into Shavasana.
  • Otherwise, you can take a bridge pose,
  • planting the palms and keeping it nice and soft
  • and fluid as you inhale, lift the hips up,
  • massaging through the spine, opening up through the palms.
  • And exhale, floating it down.
  • So Shavasana, bridge pose, or another option,
  • just 'cause I want to take care of all my brothers and
  • sister out there, all different level, is to crawl the
  • shoulder blades under and come into a little shoulder
  • stand, or a plow.
  • I like to do this, this is really nice.
  • So I'm not pushing, nice and soft in the feet.
  • Hands come to the lower back body,
  • knees come to shield the eyes, or even the ears,
  • and I just take a breath or two here.
  • So wherever you are, breathe,
  • be present with your breath.
  • If you're in the plow, use a slow and controlled movement
  • to release, so resist the slingshot effect.
  • If you're up in bridge, same thing, nice and slow,
  • controlled movement brings you back down.
  • Everybody extend the legs out long now.
  • If you were in the shoulder stand, take a second here
  • to walk the palms underneath the bum.
  • Actually, everyone can try this, if you like,
  • and we'll draw the shoulders underneath and just
  • take a quick moment here in the fish pose.
  • So this is the counter pose to your plow or shoulder stand.
  • Big breath in,
  • and then exhale, release.
  • Release everything.
  • Choose to let go.
  • Inhale, lots of love in as you get comfortable here.
  • Exhale lots of love out.
  • Inhale lots of love in.
  • (breathes in)
  • Exhale, lots of love out.
  • (breathes out)
  • Then slowly, sending the arms out at your sides,
  • heels in line with the hip points.
  • Now would be a great time to cover up with a blankie.
  • Crawling the shoulder blades underneath the heart space
  • one last time.
  • Find a place where you can rest.
  • Allow the breath to return back to it's natural rhythm.
  • (soft music)
  • And connect to a sensation of peace.
  • Peace within.
  • I hope you rest well tonight.
  • Namaste.
  • (soft music)

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Description

Yoga For Bedtime - YUMMY sleepy time yoga. This gentle practice is a great remedy to anyone feeling stress, anxiety or tension in the mind or body. Use this relaxation practice to decompress, prepare for a good nights rest or simply use this yoga sequence any time of day to remedy imbalance. Put on something comfy. Bookmark this video. Yoga to the rescue! Enjoy.

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