welcome this is a restorative bedtime yoga routine to help you find relaxation
and sleep better throughout the night this class can be done on the mat or
right in bed let's begin seated go ahead and start to circulate the neck feeling
the clicks and ticks nice gentle movement nothing too crazy here really
connecting to the body
opposite direction
inhale hands overhead
exhale left hand to the mat right hand overhead for a gentle side stretch
inhale back to Center exhale side stretch to the right continue moving at
your own pace moving with the breath
you
coming back to center here go ahead and find a swaying motion so once again just
connecting to the body finding a little movement here
when you're ready begin walking the hands forward coming into a seated fold
stop when you feel that stretch either resting on your hands and come to your
forearms or go ahead and rest the forehead on the arms or the mat listen
to the body here do what the body needs you do not have to enter the full
expression of this posture begin drawing the breath into the belly really
expanding the lower back with each inhale with each exhale softening the
belly no tension in the hips the outer hips for the knees
slowly release coming all the way up go ahead and switch legs so crossing the
opposite leg on top wart in front coming into your fold walking your hands
forward resting where you feel comfortable so
either on the forearms the hands we're resting your forehead on the mat
expanding the belly expanding the lower back with each breath each exhale
softening the knees no tension in the legs
you
release when you're ready come to your back for your supine butterfly pose
allowing the knees to fall open bottoms of feet come to touch option to utilize
pillows under the knees for extra support a little more height if that
feels better for you today
begin to soften the lower back with your exhales no tension in the upper back or
the shoulders softening the feet and toes notice if you begin to clench
n'they and her thighs or the groin just allow the knees to be really heavy so
really surrendering here
you
inhale release hugging the knees to chest
if hugging the knees is a bit intense today feel free to keep them a little
further away so maybe arms distance away
option to rock side to side
when you're ready left leg straightens begin to draw the right needs the left
side of the mat for supine twist back remains flat on the mat
you
release back to Center
right leg straightens left knee to the right side of the mat for supine twist
you
inhale release planting the feet on the mat begin to rock the knees side to side
finding stillness here allowing the knees to rest against each
other
nice big belly breaths full exhale sang out any tension within the upper body
and the lower back acknowledging each breath cycle here taking a moment to
feel the body and it's fully relaxed State
you
feel free to take rest now or begin to roll over to your right on an inhale
slowly come to seated take your time
on an inhale hands reaching up overhead exhale heart center thank you for
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