hi guys welcome to
your bedroom yoga
today is going to be a yoga sequence
that I've created for you
to be done in your bed
either in the morning
when you wake up
or when your ready for sleep
this particular yoga sequence
is super slow
its going to be very easy
and really focused on your breathing
so if you're ready
either on your bed or on the floor
and lets do it
alright guys so were going to begin today
in a comfortable seated position
on your mat or on your bed
take a deep breath in
and then exhale take your left ear to showlder
and then come to center
switch to the other side
back to center
interlace the finges place the hands behind the head
push that chin down towards the chest
bring those elbows in feel that stretch in the back of the neck
great way to wake up the body
or to get it ready for bed
awesome release bring the hands back
in fron place the hands under the chin
push the chin right up to the sky
stretching the front of your neck
taking a deep breath in
into your nose
exhale letting it go
awesome come back to center
inhale reaching the arms up
this time twist to one side
and then release the forehead all the way down
reaching those arms as far as you can
then come into side stretch
reach that left arm
far over as u can
lengthening out
take that left arm and bend the elbow
look up towards the ceiling
feeling a deeper stretch
extend the arm
lets take it to the other side
inhale reach up
exhale twist and release to the other side
forehead down to the knee
make sure both sit bones are grounded on the mat
don't lift your hips off the floor
inhale
exhale opening to your side
stretch right arm over
reach as far as you can
lengthening through the right side
inhale
exhale
wonderful lets bend that top arm
this time look up towards the elbow
adding that bit of twist
inhale exhale
come back to center
stretch and release
inhale reach the arms up
palms together
this time following from your hips
seated head to tow forward fold
now you can modify this if you need to
by bringing the hands reach for the toes
trying to keep that back nice and flat
bend the knees to make sure you
we don't fold from the lumber spine
breathe inhale
your nose as you exhale
see if you can go deeper
now if you're doing this in the moring
start with your knees bend
and then making your way to straight knees
over to straight knees eventually
our bodies can be a bit stiff in the morning
reach the arms up
ad then release
lets scoot over to the top of the mat
your going to bring your left knee to your chest
and then slowly make your way down to the floor
take a gentle rock side to side
massaging the hip
flex that foot
go ahead and grab your toe
big toe with your left fingers
and then bring that heel right up towards the ceiling
now extending the leg
feel deeper stretch
and then keep holding on the the toe
and then take the leg to the side
modification your going to bend the knee
keep that leg stright
see how far you can take it
holding on to your big toe
pulling that leg as close to your ear
or if your holding on to your knee
come back to center
taking your spinal twist
cross your left over right knee
allow both knees to fall
look over your left shoulder
both arms extended out
take a deep breath in
softly exhale
through your mouth
letting your body release into the floor
come back to center
and then stretch your body out
take a deep breath in
exhale imagine like your
pulling to the opposite sides of the room
feel that lengthening stretch
take a deep lengthening stretch
awesome roll yourself up
back to our seated head to tow
you can always modify this
feeling the coolness of the air coming in
and warmth as you exhale
just let your body release
into this posture
let go
come back up
hugging your right knee into your chest
and then slowly making your way down
were going to reverse
pull that right knee and starting with a gentle rock side to side
by grabbing behind the knee
think about your heel
pointing up towards the ceeiling
feel the stretch through the leg
hold the back of the knee if this is a bit much
exhale open the leg to the side
other arm out to the side
take right leg as far over to the side as you can
feeling the stretch through the inner tigh
take a moment
to let yourself feel the benefit of those pose
inhale
bring it back to center
hug the knee back in
lets take our spinal twist
bring the right leg over left
both knees falling to your left
as you look over your right shoulder
if you feel any cracks in your spine its very normal
don't be aarmed
extand and then release
well done guys go ahead and hug your knees
into your chest
and just begin to gently rock side to side
massaging that lumber spine
and then reaching one arm over your head
rolling to your fetal position
and coming up to your seated position
releasing the hands on the knees
just gently rocking your head and down
letting go of any tension
taking another deep breath in
exhale let it go
inhale reaching the arms up
palms together
exhale bring your hands to your heart
wonderful body that you have
that allows you to do all the wonderful things
in your life
deep breath in
exhale
thank you guys so much for joining me
tofay
and i hope you have a wonderful day
or a restful sleep
namaste