what is up guys welcome to day number
four of our 10 days yoga challenge as
you can see today it is night time I
just got home from a very very long day
it's almost 9 p.m. and I don't know if
you guys know but I'm actually filming
editing and posting a video every single
day I didn't record the whole challenge
before and then just posting it I'm
actually doing this challenge with you
guys along together so I think for
today's practice is a perfect timing to
do a yoga before bed or yoga to get a
deeper sleep because stretching your
muscles and your joint before going to
bed I think it's one of the most
beneficial things that you can do either
for your body and for your mind in
general because you're going to be
laying down for 8 hours 7 hours
hopefully your body's just going to get
tight so you want to loosen up open up
your body before you actually get into
that deep sleep and without mentioning
that the mind benefits are mind-blowing
you just calm your nervous system and
you just get to a state of peace where
you can actually rest without thinking
too much of all the stresses that you
probably had during the day so without
further ado I'll see you in your mat for
this challenge you're going to need two
questions or two pillows and you can
also do this challenge in your bed so
I'll see you in your mat or in your bed
we're gonna start on kneeling pose but
we're gonna place a cushion revenue our
hamstrings just to be a little more
comfortable bring your hands to your
heart center and close your eyes
set an intention for your practice let
go of any thought about your day whether
you had a good day or a bad day let it
be in the past and allow yourself to be
present
taking a deep inhale raise your hands up
to the sky keeping your eyes closed grab
your right wrist with your left hand and
bend over to the left opening up all the
side body on the right switch sides grab
the opposite hand and bend over to your
right inhale come back to Center
grab your hands behind your back
open up your chest sending your
shoulders back and down as much as
possible
feel the opening of your heart release
your hands and bring your left hand
towards the mat or your bed drop your
head with your right hand and stretch
the neck towards your right breathe into
the left side of your neck come back to
neutral position and go to your side
wrap in your head with your left hand
and bring it in over to your left we are
using all right and to ground us and to
stretch our neck a little deeper bring
both hands behind your head and flex
forward stretching all the muscles on
the upper back the upper trapezius maybe
then filling it all the way to your
upper back release press your shin up
with your hands extending up the neck
it needs one more time bring both
cushions right in front of you for
Child's Pose open up your hips a little
more bring your things as far as you can
you can relax your head
placing your shin you can be in your
forehead maybe you can look at one side
chair feels right for you in this
precise moment feel yourself maybe
sinking into your mat or your back bring
your pillow to one side and we're going
to put our right arm across and place
your left arm long in front of you
stretching all your right shoulder right
behind those little muscles that connect
your shoulders your back
come back to Center
go for the other side placing your left
on a cross and you're right on long in
front of you place in your left ear into
your pure sinking even deeper come up
and we're going to do little circles
little shoulders sending them back we
listen again all the tension built up
during the date bring your shoulders
forward this time doing the biggest
circles that you can possibly to going
all the way up and all the way down
we are both cushions placing right in
front of you and bring those legs long
long on top of them in front of you for
a very nice power pole you can also put
a pillow between your chest and your
knees so you can relax into the pose
surrender into the pose letting go of
all the tension in the back of your legs
and in your low back inhale come up
we're going to do bakasana right now or
butterfly bring the soles of your feet
together and again bring the cushions
right in front of you in between your
feet and your chest to place your head
comfortable round forward pull your hips
opening up
as you feel your body unique heavier and
heavier
whatever sensations you feel right now
be okay with them and judge them
don't put concepts to it just let them
be as they are come back up to is over
towards your right bring your right knee
with your left and it'll be hell while
twisting to the other side exhale all
your air out we have both cushions and
place them behind you
we're gonna be laying down keeping your
feet together and keeping our bakasana
position please recline butterfly keep
your eyes closed and bring your hands to
your side
sink deeper and deeper into your mat
taking notice of all your physical
sensations start bringing your knees
together bring the left leg in front of
you and grab your right knee with your
hands bring it over to your chest all
I'm get that leg and you can grab the
big toes you can have a strap or
something if you don't reach your food
you can also grab your calf or your
chain which I'll feel comfortable bring
your leg as close to you as possible
when you're let over towards your right
open up your right hip grounding your
left leg with your left hand you can
keep your knee bend with the toes is too
much for you
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come back to Center and release the leg
into your mat grab your left knee with
both hands hug it into your chest and
strengthen the leg and grab your foot or
your shin bring the leg towards your
chest while grounding your right leg
with your right hand open up to the left
side pressing your right hip with your
hand take a deep inhale and bring the
leg again each one of you let it go
sinking deeper into your mat
bring one of the cushions and put them
behind your hamstrings put the other
pillow close to your head so you can
rest your neck lay down and bend your
knees inhale lifting your chest up for a
small back then this is called bridge
pose release then go back up maybe a
little deeper if you feel comfortable
you can grab both hands and open up your
chest release and we're going to go for
a shoulder stand so bring your legs over
you grab your low back with your hands
and bring the legs up you can try to be
straight if this is too hard you can
bend your knees you want to support your
low back as much as possible you don't
want to feel pressure on your neck at
all you can stay here or if you want to
deepen the pose you can bring your leg
straight back maybe touch the back of
your mat with your feet you can release
your hands you can stay here but I'm
gonna give another option if you want to
a little little deeper just bend your
knees all the way down whichever the
position you found to be comfortable
stay there if you want an extra push you
can grab your hands and open up your
shoulders bring your hands down to the
mat release and grab your low back and
come down low
close extend your left leg and grab your
right knee with your hands so it's over
to one side
maybe place a pillow beneath your needs
to make the pose a little bit more
comfortable feel all the muscles in your
abdomen
stretching releasing all the tension
come back to center release your meat
wrap the opposite knee with your hands
bring it over towards your right look
over to your left shoulder and sink into
your twist if you are still holding on
to any thought let it go and get ready
to go into a deep state sleep grab both
knees hug yourself and just be thankful
for for the whole day again whether it
was here or bad it doesn't really matter
at this point you are live and that's
the only thing that matters allow
yourself to relax and let your body mind
and soul rest
[Music]
thank you for letting me share my
practice with you namaste
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