welcome this is a 15 minute gentle yoga practice to help you sleep better at
night or to use to unwind after a long day let's get started come to your knees
tuck the toes this may feel intense so feel free to lean forward taking some of
that weight off the heels in time you'll get there no rush
untuck the toes walk your hands forward forehead to the mat for child's pose
drying the breath into the belly start to expand the belly in the low back with
your inhales letting your waistband get a little tighter here softening the body
with your exhales even if it's just for a moment enjoy that moment be present
and acknowledge where you begin to hold tension and again begin to soften the
body with each exhale sighing out that tension
rest here or take the knees wide for a wide lake child's pose walking the hands
forward forehead to the mat allow the chest to melt towards the mat relaxing
the upper back and shoulders observing the body notice if you're starting to
pull up in the chest or shoulders say out any of that tension with each exhale
soften the body shoulders neck and upper back
on and inhale come to table knees under hips take the hands a little further up
from the shoulders
inhale drop the belly gaze up for cow
exhale round through the spine for cat move with your breath at your own pace
back to center dropping the right elbow taking a side stretch opposite side
bending that left elbow nice gentle movement really connects with the body
here continuing at your own pace
when you're ready cross the ankles and come to your back
give yourself a nice hug drawing the knees to chest good squeeze here you can
never give yourself too many hugs
release keeping being knees together be drawing a big circle with the knees you
might start to move on your mat here completely normal
opposite side
when you're ready feed to the mat drop the knees open bottoms of the feet to
touch option to place your right hand on your belly left hand on your heart
feel free to place some blocks or pillows under the knees for extra
support begin drawing the breath into the belly observe how the belly rises
and lowers with each breath
notice if you are lifting in the lumbar spine take an inhale drawing the breath
into the chest exhale soften the neck upper back a lot of the ribs to fall
here allowing the lumbar spine to find its neutral position check in with the
outer hips the groin the feet notice if you're clenching or holding tension in
these areas take an inhale full exhale sigh out the attention allowing the
knees to become heavy again even if it's just for a moment be present in that
moment allow the body to fully surrender here
next inhale slowly draw the knees back to Center take the knees side to side
when you're ready stack the knees to the left side elbows in line with the
shoulders for supine twist don't be shy to throw some pillows under the knees or
right shoulder for some support really listen to the body here reconnect with
the breath utilizing your exhales to soften the body checking in with the
shoulders maybe even the back of the neck
notice if you're pulling the chin up towards the sky just be relaxed here
checking in with the upper back relaxing the ribs checking it with the outer hip
and the feet I know it's so easy for us want to pull
out of these awkward postures even if we're just relaxed for that one moment
it is a moment towards growth so enjoy the journey
next inhale release take the knees to the left you present here observe the
body know that the breath is here to help
next inhale knees to Center take the knees side to side take your time again
really connect with the body take your time
Rock the knees as long as you'd like
take the feet to the bottom of the mat hands to your sides palms facing up and
open ready to give and receive love and light not only to the earth and to the
people around us the people we love but to yourself as well give yourself this
one moment out of your day to be fully present in relaxation no stretching no
flexing no engaging no doing just being here now begin to observe the body
notice if there are any sensations in the body no reacting just noticing
observing them maybe you feel clicks and tics tingling
numbness or maybe nothing at all completely fine
this is just the body surrendering to relaxation
take a moment just to notice if you're tensing up anywhere with each exhale
begin to sigh out that tension working through the whole body from the crown of
the head the jaw ribs feeds really take your time here
you
option to remain here as long as you'd like or begin to wake up the body
wiggling the fingers and toes rocking the head side to side maybe bend the
knees take the knees side to side when you're ready roll to your right take a
moment here smile you've gratitude to yourself for showing up today slowly
come to seated
inhale hands up overhead grabbing all that space exhale heart center inhale
again grabbing all that space all that air bringing in to heart center
one more time inhale overhead exhale take it to heart center
thank you for joining namaste