Hi, I'm Tara Stiles, and today on the Yoga Solution, I'm gonna show you a great routine
that you can do right around bedtime to really unwind your entire body and clear your mind,
so you can sleep well throughout the whole night.
Let's get started.
We'll start on your hands and knees on all fours.
Spread your fingers nice and wide.
Take a few easy breaths here to start to loosen up the spine to help you sleep good.
So big inhale, drop your belly down, looking upward.
And then as you exhale, rounding all the way in, tucking your chin.
Just a few more times like this here.
Nice and smooth and easy.
Big inhale, dropping down, looking upward.
And long exhale, rounding all the way in, tucking in your chin.
Last one, just like that here.
Big inhale, lift everything all the way up.
And the top of this one, tuck your toes, big inhale to stretch all the way up and back
to your nice Downward Dog.
So for this one, feel free to move around a little if that feels good.
Work out any kinds and quirks in your body that might of been in there from the whole
day.
And just breathe.
So we'll take a big inhale, lift right up onto your tippy toes, reach your heels up
super high.
And then as you exhale, relax right back in.
Twice more, just like that here.
Big inhale lifts you right up.
And as you exhale, soften and relax down.
Last one, just like that here.
Big inhale lifts you up to the top.
And then as you exhale, soften the heels and relax.
And we'll just step your feet all the way up to your hands -- one step at a time.
Nice evening stroll.
Relax your forehead, relax your neck.
Take a big inhale, roll yourself all the way up to stand.
Reach your arms all the way upward.
And then as you exhale, soften everything right back in.
Press your fingertips down.
We'll step your left leg all the way back behind you: Nice Low Lunge.
Sink your hips down.
Maybe sway a little side to side.
Gently ease your back knee down to the ground, really soft on your kneecap here.
So, up to you, maybe stay right here if there's a lot of tension going on in the hips and
back.
If there's a little bit more room, stay easy, but maybe slowly start to peel your body open
here, letting the hips sink, chest can open up.
If you wanna take your arms up and back behind you, that's nice too.
But make sure, whatever you're doing, it's nice and calming and definitely not agitating.
And when you're ready, palms come all the way back down.
Tuck your toes, start to lift your hips straight up, and let your torso here soften and fold
over your front leg.
Breathe a lot into the back of your body.
So we'll come all the way back into your nice Low Lunge.
Plant your palms firmly down, and step right back in to your Downward Dog.
Relax your whole back.
And again, we'll slowly walk your feet up to the top of your mat, one step at a time.
Relax your whole torso over your legs.
And rolling up to stand, one vertebrae at a time.
Once you do arrive, all the way up, big inhale takes your arms right out and up.
And then as you exhale, soften everything all the way back in.
Press your finger tips down, step your right leg way back behind you: Low Lunge here.
Again, getting into your hips on this side.
Maybe sway gently side to side.
Just breathe a lot.
And again, softly ease you back knee down to the ground.
So again, maybe stay right here if you're feeling a lot going on in the hips and back.
No where to go.
Don't worry about moving into anything a little bit more challenging.
We're just winding it down for the night.
If it feels better for you to slowly open up the front of your body, then go for it.
But just breathe easy.
Again, maybe take your arms up and back behind you if that feels nice.
And when you're ready, press the fingertips back down to the ground.
Tuck your toes, start to lift your hips straight up, and let your torso here soften and fold
over your front leg.
Breathe a whole lot into the back of your body.
Maybe sway around a little bit, so you can get into any areas that feel like they need
a little extra breath, a little extra linger.
And when you're ready, sink your hips back down, plant your palms firmly down.
We'll step all the way right up and back to your nice Downward Dog.
And gently relax your knees down to the ground, and shift your hips back to sit on your heels.
Relax your whole torso.
Relax your forehead.
And when you're ready, gently roll yourself all the way back up from that one.
So there you have it: A really nice and simple routine that you can do right around bedtime
to unwind your entire body and clear your mind.
So after you've done this routine, close your computer and have a great night sleep.