Gentle Bedtime Yoga For Better Sleep

1. Introduction: Hi everyone, welcome. My name is Anna, and I will be guiding you through today's the time yoga practice. This is a yoga practice that is great. Right before going to sleep. It will improve your sleep quality. And it will just make you feel relaxed and ready to drift off. That's why I recommend positioning your yoga mat and just doing this practice close to your bed so you can just seamlessly transition right into your butt after finishing his practice. It will be a short sequence. They focused on getting you relaxed. Highly recommend having a yoga mat. If you don't have any, no problem at all, you can still do it on a carpet or on a blanket, whatever you prefer. So make yourself comfortable and we will go and get started. 2. Gentle Bedtime Yoga: So we are going to get that exceeded, preferably in a cross-legged position. Fifth one leg in front of the ground down through our sitting bones to really feel the ground. Underneath your hips, your sitting bones. Crown of your head is reaching up towards the sky or the ceiling. Roll the shoulders gently back and roll them down away from your ears. Close your eyes. Softly, gently transition your gaze inside of you. So lets your eyelids just full. Gently down. Closing your eyes directly, directing the gaze in. Release any tension in your face. Make sure your jaw is not clench. And let your breath just flow naturally. Make sure it's flowing, but don't try to, don't try to force it, control it. Just observe its natural rhythm. Let's eat healthier knows 321. Exhale through your mouth. 321. More like this in health, who knows? 321? It's helpful. Mouth. 321. Inhale through your nose. To one, exhale through your nose. 321. You have flu knows. 321. Exhale flow knows 321. Inhale through the nose. 321x health who knows 54321? Inhale flow knows 321x after knows 54321, inhale through your nose. 321x health through mouth. 5,432.1. Fuel. Your body is sinking into your mat. Noticing how you're feeling right now. This very moment. Physically, mentally and emotionally. How do you feel from the outside? How does your clothes feel against your skin? And how do you feel underneath your skin? What are the sensations would add the emotions that we are starting to call our nervous system. Thinking, relaxation into our body. Winding down for well-deserved rest. Slowly transition yourself to a child's pose. So coming up on your knees and shifting your weight and your sitting bones all the way towards your heels. I recommend placing your arms by your side to make yourself into a little ball. Ball of love and compassion. Again, just follow the natural rhythm of your breath. Focus on your exhalation. If each exhale, you feel yourself sinking deeper into yourself. Slowly, start lifting your torso up. You may still proceed with your eyes closed. Just reposition your legs so that they are in front of you. Feet are connected together. But I could ask butterfly pose. You are creating a little diamond shape in front of you with your legs. Inhale, lengthen your spine, grow tall and exhale. Start rounding your spine and direct your forehead Towards the little gap that you are creating if your feet just melt down into the pose. Hi. And slowly, the next best. Age your way out there. So back up. Extend your legs in front of you. Inhale, grow tall, lengthen your spine. Exhale. Twist into the right place in your left hand, on your right phi right right fingertips behind you. Tried to open the chest, bringing the right shoulder behind you. Your hips are still squared there facing the front of your mat. Your legs and feet are active here. The next inhale, come back to center. Exhale, twist to the left. Right palm on your left thigh. Left fingertips behind you. Back is straight. The next inhale, coming back to center. Keep your legs extended in front of your feet are flexed. I think I went bending your knees? Inhale, lengthen the spine. Exhale, fold over your legs. Just folding down. You can keep your legs, of course extended. But for accessibility and a sense of relaxation. And them, you bring in the torso towards your final crown of the head is reaching forward. Looking to the front of the mat over your dose. If each exhale, let go, Khaled a bit more, sink a little bit deeper on the legs, inhale and really swallow yourself up, lifting your star. So back to C-H. Bend your legs and you will make your way down to your back. Keeping your Spend you Stan Love orient yourself. Vertebrae by vertebrae. The devotes the ground. Bring your heels a bit closer towards your hips. Make sure her ground. Your lower back down to the mat just for a bare feet are hip-width distance apart. The next inhale you start pushing yourself from the ground with your feet. Lift your hips up to the sky. Little bridge who are squeezing your glutes to help you elevate your hips up. You can stay here or you can take it a step further. Roll your shoulders underneath, interlace your hands. Shoulders provide a lot of shelf for you and they will lift you up to elevate shoe. But remember you don't want to push your ribs up to the sky. It's rather to hips that do the work. Be mindful of your phi's. Think Patel to 100. And slowly. It's up above vertebrae. Bringing yourself back down to your back. Bring your knees towards your chest, hug them in. Massage your back. Thinking yourself from one side to the other. Keep your big toes connected and just open your knees to the side. Shoulders are underground. Believe into your hips pace. Feeling supported and helped by the ground. Feeling safe. Slowly. Keeping your knees wide. Play seal legs down to the ground into a butterfly shaped by your side. Palms of your hands facing up. Shoulders are glued to the mat. Bring them gently away from your ears. Let your eyes soften under your eyelids, and let them go inwards. Again. Surrender completely. If you wish. You can exit this bows and find the title. She'll Shavasana, your legs extended. You can stay. In the butterfly variation of Shavasana. The choice is yours. Just make sure you are comfortable. Inhale through your nose. 321 adds helpfully your nose. 54321 inhale 321, exhale. 54321. Inhale. 321, exhale 54321. Inhale through your nose. 321, exhale through your mouth. 54321. Let's go. Now. Going to leave you here. Looks awful.