Hi, I'm Tara Stiles, and today on the Yoga Solution, I'm gonna show you a nice routine
that you can do for a very deep sleep.
Let's get started.
Start sitting up nice and easy, or however you can settle in comfortably.
And gently close your eyes and starting to draw your attention to your breath.
So especially when you're looking to sleep really soundly and deeply, you wanna start
to calm the mind, and a good way to calm the mind is to start to rest your attention on
your breath.
And gently start to lengthen your inhales and deepen your exhales a little bit here.
So setting a really big and easy pace of breath you can stay with for a little while.
Alright, so take a big inhale, reach your arms all the way up and over your head.
And then as you exhale, softly relax all the way right back down.
And then we'll tip over to your right side here.
Bring your right hand down toward the ground, opposite arm all the way up and over.
Nice easy opening in your side.
And then we'll round all the way through your middle.
And then same thing other side here.
Left hand finds the ground, soften up your elbow.
Easy, easy gentle opening.
And, again, gently round all the way back to your middle.
And we'll roll all the way right back up here, and gently bring your fingertips behind you
on the ground.
As you push down, lift your chest right upward, maybe lift your hips up a ways too if that
feels nice.
And ease yourself all the way back to your middle here.
So we'll come onto all fours on your hands and knees.
Let your fingers spread really wide.
And we'll just start to move your spine a bit here to ease up any tension so you can
sleep really well throughout the night.
So as you inhale, dropping your belly all the way down, looking upward.
And then as you exhale, rounding all the way in, tucking your chin.
And just a few more times like this, nice and smooth and easily.
If it feels even better to move around a little bit differently, maybe side to side or around
a circle maybe one way or the other way.
Just lingering in any areas that could use a little bit of extra linger, a little extra
breath or two.
And then from here, gently tuck your toes, take a big inhale to lift yourself all the
way up and back to your nice Downward Dog.
So really soft and easy, just peddling through the feet a bit, getting rid of any last bits
of tension or effort in your body or your mind here.
Real softly, we'll start to walk your feet all the way up to your hands here one step
at a time, no hurry.
Once you do arrive all the way upward here, folding inward over your legs, go ahead and
grab the elbows, sway gently side to side, releasing any tension in your torso.
And then we'll round all the way up to stand one vertebrae at a time.
Once you do arrive up to your very top, take a big inhale to float your arms all the out
and up.
And then as you exhale, softly relax all the way right back down.
And then we'll press your finger tips back down and step your left leg way back behind
you, nice Low Lunge.
Ease your back knee down to the ground, just sinking the hips here for a few moments, maybe
sway a little side to side.
From here, we'll come into your Pigeon Pose and start to scooch your foot over toward
your left hand, gently ease your knee all the way down.
So, Pigeon Pose is a great one to release tension in the hips, shoulders, back, and
the mind too.
It really helps you to sleep really well throughout night.
So if you feel pretty comfortable here, take a big inhale to open your whole body up a
bit.
And then as you exhale, crawling all the way up and over this leg.
And just find a nice, easy place where you can relax for a few moments.
Maybe even let your head and neck go here.
Just breathe really fully and deeply.
So you can stay here for as long as you want, five breaths, ten breaths, twenty breaths,
as long as you're feeling a really nice opening here and a nice calming effect.
And once you've had enough of that one here, slowly start to roll yourself all the way
up.
We'll take a gentle spin around toward your front leg here, nice easy spin from your belly,
all the way up and out from the top of your head.
And then when you're ready, rounding back to your middle here.
So, up to you, maybe stay right here.
If you feel pretty open, roll your body on to your left side, go for that.
If there's even more space, and only if it feels nice to bend your back knee and catch
ahold of your foot here, maybe guide it in, you can pull your foot down toward your hip
there to open up the front of the thigh.
Maybe open up your back a bit.
But, again, we're just winding it down here, so just make sure you feel easy and nothing's
a struggle.
And when you're ready, softly relax out of this one here.
And we'll plant you palms and step right back into your nice Downward Dog here.
Soften the heels, relax your head and neck and shoulders.
And, again, real slowly, we'll start to walk your feet all the way up to your hands one
simple step at a time.
Once you're all the way up here, folding inward over your legs, let your head go, let your
neck go.
And, again, we'll round up one easy vertebrae at a time, nice and super slow.
Once you do arrive all the way upward here, big inhale, just let the arms float up all
by themselves.
And then as you exhale, soften all the way up and over the legs.
And we'll press your fingertips down easy, step the right leg way back behind you, nice
Low Lunge.
Soften the knee down.
Again, just a few breaths here to sink your hips, maybe sway a little side to side.
And we'll come into that Pigeon Pose on this side here.
Scooching your foot over here toward your right hand, gently ease your knee down toward
the left side, again, just take a few moments to get all situated here with the hips and
ankles and knees.
So, again, maybe stay right here if there's a lot of tension going on.
If it feels good to open the front of your body, go for that.
And then as you exhale, soften all the way up and over this leg.
And, again, just finding a nice comfortable place where you can breathe for a little while.
It should feel really good in the hips and back and forehead as well.
So just breathe a lot.
So, again, feel free to stay here for ten breaths, twenty breaths, as long as it feels
really nice to you.
And when you've had enough of that, we'll slowly start to crawl all the way up from
that one.
And take an easy spin around toward your left side, nice gentle twist.
And we'll round back to your middle.
So, again, up to you, maybe stay here.
If it feels even nicer to open up to the right side, maybe reach around for this foot here,
you can bend the knee.
But, again, just take it easy because this is for the nighttime, so make sure there's
no struggle.
But if there's room there and it feels good, that's nice too.
And when you're ready here, plant your palms, come all the way right back in to your nice
Downward Dog.
Soften the heels and just relax.
And then slowly, again, walk your feet all the way up toward your hands one step at a
time.
Once you're up here, folding inward over your legs.
And we'll round up one vertebrae at a time super, super slow, easy on your spine.
Once you do arrive all the way upward here, big inhale, take your arms all the way up.
And this time, we're just gonna round all the way down here.
So from the top of your head, nice and easy rounding one vertebrae at a time.
And we'll come into a squat this time.
So scooch in your feet a little bit apart till the toes come out and the heels and hips
sink on down here.
So it might feel really good here to just fold your torso over your legs, maybe interlace
your hands behind your neck here to give a nice opening, a nice release in the back of
your body.
Maybe sway gently side to side.
And if you'd rather open up the front of your body here, pressing your palms together if
that feels good on your back, go for that.
Maybe sway a little side to side, opening up one way for a few breaths.
And then same thing around to the other side.
And when you're ready, we'll come all the way back down to sit on your hips here, easing
your hips on down for a nice soft landing.
Bring the bottoms of your feet together here, knees open out to your sides.
And just grab ahold of your feet, sitting up nice and tall.
And then as you exhale, we'll fold all the way up and over the legs.
So maybe keep your hands at your feet if that feels good.
If there's a little bit more space to crawl out, that's nice too.
And just breathe a whole, whole lot.
And when you're ready, slowly rounding up from this one here, and we'll stretch your
legs all the way out in front of you here.
Put a little gentle bend in your knees here.
Let your hands relax on your toes here.
Just bend your knees as much as you can just to let your belly relax on your legs.
And then just let everything soften and breathe easy.
And when you're ready, we'll slowly round all the way down to the ground till you're
lying on your back.
Just take your knees with you as you go, easing them all the way in here, just hug them into
your chest, give yourself a nice squeeze, maybe rock a little side to side.
If it feels good to open up the hips and back, just coming into a Happy Baby here, you can
rock the body a bit side to side, you can straighten the legs if that feels good here.
Just stay however feels nice and easy for you.
And then we'll just stretch your legs straight up toward the ceiling, maybe stay right here
if this feels really good.
If there's a little bit more space and it feels nice, start to round your back up and
over for your Plow Pose.
That's a great place.
But if you don't wanna do a Plow Pose, if it doesn't feel good, you can just relax down
or maybe hang out in your Happy Baby.
And just breathe a lot here.
It's a really nice opening for the neck and back here.
And if you feel pretty good here, maybe just stay and hang out here.
If you wanna come into a Shoulder Stand, only if it feels good here, bring in the palms
of your hands to support your back, scooching your hands up closer to your shoulders, lifting
your legs straight up.
And, again, just breathing easy.
If this is too much or if it starts to agitate your system, just ease out of it.
But if this feels really calm and soft in your body and mind, just go for it and stay
easy with your breath.
So feel free to stay here as long like, ten breaths, twenty breaths is a great place to
start.
And once you've had enough of this one, soften all the way out of this one real gently, take
your time, easing your knees around your ears.
And then when you're ready, we'll round all the way down to the ground till you're lying
on your back here.
Go real soft on your spine.
And we'll just take one last simple twist here.
So, hugging your knees into your chest, open your arms out to your sides, let your knees
fall all the way over to your left side.
Gaze either upward or over to your right fingers if that feels good.
And just breathe a lot.
And then same thing, up and over to the other side here, hugging your knees into your chest
and let them fall all the way over to your right side.
Gaze over to your left side, and just breathe easy.
And when you're ready, hugging your knees back into your chest, and then just let everything
relax all the way down for a few moments here.
We're just doing a gentle scan of your body from the top of your head all the down and
out to the tips of your toes.
And if you happen to run across any tension just see if you can softly begin to relax.
Lengthening the exhales helps out quite a bit.
So feel free to stay here for ten breaths, five minutes, ten minutes.
You can feel free to fall asleep here if that's good for you.
If you are ready to ease yourself all the way out of this one, real gently and carefully
bring yourself all the way back up, and you're all ready for better sleep.
So there you have it: A great routine that you can do any time for a very deep sleep.
I'm Tara Stiles and I'll see you next time on the Yoga Solution.