- Hey everyone and welcome to Yoga with Adriene,
I'm Adriene, and today we have a yummy, sleepy time
yoga for you.
This is a bedtime sequence that is sure to help you get
a lovely night's rest and also just let go of the day
and transition into the evening.
So, put on something comfortable, get your comfys out,
and let's get started.
(upbeat music)
Alright, my friends, so we're gonna begin in a nice,
comfortable seat.
This can be a cross-legged position,
this can be one foot in front of the other,
like I have here.
You can sit up on a pillow, a blanket, a block,
just find a nice, comfortable place where you can
sit up tall.
And we're gonna take the palms face down
wherever feels good.
(soft music)
Then close your eyes and relax your shoulders.
Begin to notice your breath and we're gonna take
a couple of neck rolls here, but nice and slow.
So begin to draw big circles with the nose.
So they might start really big.
Again, moving from the tip of the nose here,
just settling into the moment.
Allowing the lower body to grow heavy and the heart
to keep a little lift.
Notice any crunching, any noise going on in the head,
the neck, the shoulder connection.
And then reverse your circle,
move in the opposite direction.
Keep the shoulders relaxed here and enjoy this
beautiful time that you have carved out for yourself.
Maybe you feel like, "Oh, I don't even have the time."
But relish in this awesome bedtime practice.
Knowing you will benefit from it.
Connecting the brain
and the body.
Mind intelligence and the body intelligence.
Winding down for the day.
Reverse your circle one more time.
If you find any catches here, you might rock back and
forth there, just finding a little movement here
that feels good.
You might feel a little weird doing it,
but if you just close your eyes and surrender.
Find what feels good.
And then one last breath here, find what feels good,
letting go of the stress
and the tension that, perhaps, has built up over the
course of the day.
And then we'll bring the head back to center.
Draw the palms together at the heart,
take a deep breath in.
On the exhale, bow your head to your hands,
to your heart.
Now, actively draw the shoulder blades together here.
Breathe into the back of the neck, close your eyes,
feel the sensations of the palms kissing together
at the heart in prayer.
One more breath here, you might imagine a little trap door
opening out through the crown of the head, and again,
any stress you've been carrying, any tension, any worry,
any burden of the day, or even anything in anticipation
of the future or tomorrow, just go ahead and let it spill
out, trickle out.
Telling the mind, the body, the heart that we are winding
down for the day.
Preparing for much needed rest.
Balancing the equilibrium, finding peace from within.
(breathing deeply)
Big breath in,
big breath out, release the fingertips down to the legs,
nice and slowly roll up through the head, the neck.
Awesome.
So we're going to draw the left heel in towards the center
and extend the right leg out long.
Point and flex through the right foot, the extended leg.
So moving really soft here today.
Point and flex, point and flex.
And then, when you're ready, we're gonna reach the arms
just nice and soft and slow all the way up.
Take a nice, big stretch here, lengthening, un-crumpling,
lifting up on all four sides of the torso so that the
side body, the front body, the back body lifts.
And then exhale, softly release, begin to turn towards
your right foot and find a place where you can
bow the head.
So, it might be a, kind of, classic Janu Sirsasana
head-to-knee pose.
(chuckles) Janu Sirsasana.
Or, you might keep it nice and chill,
just kind of resting here.
Maybe you're reaching to the outer edge of your right shin.
Your body's gonna tell you what feels awesome.
So if it's lower back body, you're here.
If it's the leg, if you need a little twist.
Everyone, see if you can keep the right foot bright.
So, even though we're working softly and mindfully,
see if you can keep a little energy in that right foot.
Then come to a place that feels good and allow the eyelids
to soften or close.
Make your inhale long.
Exhale even longer.
(soft music)
Listen to the sound of your breath here.
(breathing deeply)
And then slowly release.
Wherever you are, tuck the chin into the chest,
roll up through the spine, so much love here
as we roll up through the spine.
Inhale, lift the chin, the chest.
And then, on an exhale, just a little counter pose,
we're gonna take the left palm behind,
or left fingertips, and inhale, sweep the right arm all
the way up and overhead.
This time, point your right toes, breathe in here.
Don't really worry about the perfect shape,
but your body will tell you, "Ah, yes, opening."
So, we just folded and now we're gonna open.
Inhale in.
And exhale back to center, great.
Draw the right heel in, left leg out.
Take a second to get setup here and then when you're ready,
inhale, reach for the sky nice and slow.
Experiencing the body stretching.
Slowing everything down.
Inhale, lift through all four sides of the torso,
and exhale, rain it down.
So each side is different here.
You might come to the outer edge of the left shin.
You might come to head-to-knee pose.
Maybe interlacing around the foot
or holding on to your pant leg.
Finding the breath again here.
Softening through the forehead, closing the eyes,
or finding a soft gaze.
Allowing, again, the day thus far to melt away
and the anticipation of tomorrow.
To hold, being present with your body and your breath.
This is an act of self love here.
And super great for the body.
One more breath here, wherever you are, enjoy.
(breathes deeply)
And then slowly release, tuck the chin into the chest,
stacking head over heart, heart over pelvis.
Beautiful.
And then releasing the right palm back,
pointing through the left toes and inhale, reach,
left fingertips up high.
Big breath in,
big breath out, bring you back to center.
Awesome work.
Soles of the feet come together here.
So take a second to give yourself a little foot massage.
Thumbs coming to the ankles, or the arches.
The heels.
And the base of the foot, the toes.
Keep breathing here.
The more you practice this video, you can freestyle here,
finding extension through the foot,
maybe even lifting both legs.
But if this is your first time, just keep it to a nice,
soft, gentle massage.
Maybe you start to bring oils into the mix.
A little lavender oil on the feet.
And then we'll interlace the fingertips,
bring them to the toes and draw the tops of the
thighs down.
As you inhale, lift the heart, as you exhale,
drop the chin to the chest.
Close your eyes, breathe here.
Grounding down through the tops of the thighs.
Inhale in, lift your chin, exhale,
swing the fingertips around.
So, fingertips are gonna come behind you now.
We're gonna keep the soles of the feet where they are
as we walk our self back.
This time, to the elbows, keep the legs as they are,
in Baddha Konasana.
Inhale in, open the chest, breathe, breathe, breathe.
Exhale, continue the journey down, all the way to the back.
Oh, yeah.
Now we're talking.
Shoulder blades shimmy underneath the heart space here.
So, crawl the shoulder blades underneath you.
Hands come to the belly.
And the legs grow heavy.
If you're feeling any pressure in the lower back,
my loves, lift the tail, draw it down towards your heels,
and then release back into this restorative posture.
So this would be a great time to, maybe,
pull a blanket or pillow,
I'll choose you, underneath the head or the neck.
Oh, yeah.
And then, actually, I want to keep the hands on the belly
because I'd like for us to breathe into the belly here.
So once you get situated, (breathes deeply)
close your eyes.
And, just with the sound of my voice here,
we're gonna inhale in big, fill the belly with air.
So the hands are gonna rise.
And then, as you exhale, they fall, nice and slow,
with control.
Inhale, belly rises, just like a big wave.
Maybe there's a small pausing at the top,
and then exhales, the wave crashes and falls,
with control.
Hands float down.
Keep this going on your own for just a couple more breaths.
Inhaling, belly rises.
Exhaling, falling down.
(breathing deeply)
Relax the jaw here.
Surrender.
Noticing sensations in the lower body,
the shoulder joints, the neck.
Then slowly, gracefully, slide your fingertips
all the way to the outer edges of the legs.
You do not have to look at the video here.
We're gonna slowly close the legs, one at a time,
bringing the knees in.
And then I'm gonna lift the knees, give myself a big hug.
Lower back should feel awesome here.
Rock a little side to side, keep the eyes closed
and the breath still going.
Maybe draw a couple circles here with the knees.
And then I'll slowly release the soles of the feet
back to the mat.
I'm gonna allow the knees to melt over towards the left.
Allow your hands to rest gently on the rib cage of
the belly here.
And what I'm gonna do is just, kind of,
shimmy my shoulders down so that my right knee
can really reach towards the bottom left corner
of my mat.
Inhaling deeply, exhale, release, and chill.
If you want a little more stretch, you might cross the left
ankle gently over top of the right.
Breathe deep here, sink into the earth.
Inhale, lots of love in.
Exhale, release, take it to the other side.
So great after a long day, hard day's work.
Massaging the booty as you rock over to the right,
and then same thing here, drawing the left knee down,
resting the weight of the body completely and fully
into the earth.
Cross the right ankle over the left side, if you'd like,
and breathe.
Hopefully you're starting to feel a little relaxed.
Soften the tongue in the base of the mouth.
Begin to let go.
Great, we'll slowly rock back to center.
Two options here, if you're really sleepy and you feel
awesome, move into Shavasana.
Otherwise, you can take a bridge pose,
planting the palms and keeping it nice and soft
and fluid as you inhale, lift the hips up,
massaging through the spine, opening up through the palms.
And exhale, floating it down.
So Shavasana, bridge pose, or another option,
just 'cause I want to take care of all my brothers and
sister out there, all different level, is to crawl the
shoulder blades under and come into a little shoulder
stand, or a plow.
I like to do this, this is really nice.
So I'm not pushing, nice and soft in the feet.
Hands come to the lower back body,
knees come to shield the eyes, or even the ears,
and I just take a breath or two here.
So wherever you are, breathe,
be present with your breath.
If you're in the plow, use a slow and controlled movement
to release, so resist the slingshot effect.
If you're up in bridge, same thing, nice and slow,
controlled movement brings you back down.
Everybody extend the legs out long now.
If you were in the shoulder stand, take a second here
to walk the palms underneath the bum.
Actually, everyone can try this, if you like,
and we'll draw the shoulders underneath and just
take a quick moment here in the fish pose.
So this is the counter pose to your plow or shoulder stand.
Big breath in,
and then exhale, release.
Release everything.
Choose to let go.
Inhale, lots of love in as you get comfortable here.
Exhale lots of love out.
Inhale lots of love in.
(breathes in)
Exhale, lots of love out.
(breathes out)
Then slowly, sending the arms out at your sides,
heels in line with the hip points.
Now would be a great time to cover up with a blankie.
Crawling the shoulder blades underneath the heart space
one last time.
Find a place where you can rest.
Allow the breath to return back to it's natural rhythm.
(soft music)
And connect to a sensation of peace.
Peace within.
I hope you rest well tonight.
Namaste.
(soft music)