welcome this yoga for sleep routine is to help promote deep relaxation
throughout the body and mind and to help you wind down after a long day let's
begin take the knees wide walking the hands forward for a wide lake Child's
Pose forehead chin or cheek to the mat feel free to utilize pillows for added
height drawing the breath into the belly expanding the belly and lower back with
your inhales really feeling and acknowledging your side's expanding with
each breath
you're really creating that space within the torso
on your exhales allow the body to soften relaxing the shoulders chest
dipper back as the body starts to soften and relax into the posture feel your
hips sinking lower towards the heels
fully taking in the moment here observing the body observing any
sensations within the hips the shoulders
on your next exhale begin to walk the hands towards the left
expanding the right ribcage your inhale
exhale softening that right shoulder
inhale back to centre on your exhale walk the hands towards
the right allowing the left side body to expand with each inhale on your exhale
softening the shoulders to be breathing into that left side body creating that
space in the torso
inhale release coming to tabletop or as Center shoulders knees under hips drop
the belly Keys up for cow pose on your exhale round through the spine gaze down
for cat pose continue moving with your breath we'll do this a few more rounds
continue with your cat cows or go ahead and find some organic movement being
rocking forward and back or side to side may be circulating the hips whatever
feels good moving like nobody's watching
option here to round through the spine dropping the hips really just finding
movement that feels good for you today giving the body what it wants what it
needs
next we will go ahead and tuck the toes resting the hips on your heels now this
is to intensity you have the option to lean forward to take some of that
intensity away slow and steady no worries here just be here with the
pose with any sensations observing the body
release coming to our backs
go ahead and bend the knees for a supine butterfly pose allowing the knees to
fall open bottoms of feet come to touch
resting your right hand on your belly left hand on your heart to help you see
present here feeling your belly rise and lower with each breath cycle
sighing out any tension your exhales within the shoulders the upper back
allow the mid-back to soften allowing the spine to find its natural position
no tension in the feet the toes begin to let the knees be heavy sink lower
towards the mat
release having needs the chest big squeeze here option to rock side to side
in the back my soul some love in the hip some love
when you're ready go ahead and open the knees grabbing the outer edges of the
feet drawing the heels towards your groin option to rock side to side if
that feels good
if you'd like to go deeper begin to open the feet for happy baby pose again here
option to rock side to side
you
when you're ready hug knees to chest
release the feet to the mat take the feet mat width distance apart allowing
the knees to rest against each other tucking the tailbone under slight
movement very very slight movement here
taking the arms into a cactus shape elbows in line with the shoulders
softening the shoulders in the upper back allow the ribcage to fall inward
no tension here in the hands and fingers
take this time to observe the body be present with any sensations throughout
the body
you
being gently rocking the knees side to side
when you're ready roll to your right giving yourself a pat on the back for
showing up to the mat today you are worth every bit of this on your next
inhale come to seated
inhale taking the hands overhead reaching nice and tall biggest breath
you've taken today exhale hands to heart center thank you so much for joining
namaste
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