Can’t Sleep? – Drift Off Fast With Yoga For An Easy Sleep

Can’t Sleep? – Drift Off Fast With Yoga For An Easy Sleep


welcome to yoga for an easy sleep so use this class as part of your nighttime routine maybe have a bath then lower your lighting place some of your favorite music light a candle and treat yourself with love and kindness so getting yourself comfortable relaxing your body feeling nice and route it down through the hips lengthening your spine so it’s long and strong and then rolling your shoulders down and close your eyes if you feel comfortable – and we’re going to take a few easy settling breaths so so shoulders relaxed muscles of the face and take a nice deep breath in breathing in deeply hold for a pause at the top and breathe out completely slow steady breath out and again breathing in deeply hold and breathe out completely softening and take one final deep breath in in your own time looking ahead now opening your eyes once again relaxing your head on top of your shoulders how’d you take a look over to the side come back to the center take a look over the other side and coming back and just take a little roll of your shoulders forward iMac nice slow gentle news house resting gently on your knees and you’re going to round your back putting your Bey in and then you’re gonna ease to the side lifting your shoulder neck up and come forward and to the side and you do that again Brown pull your belly in ease to the side lifting your heart forward and then coming to the side take it the other way always balanced nice smooth moves and you can go around one more time love it and then you kind of learn and back up just sitting up nice and straight and soft when your shoulders once again so moving yourself to face along the length of your mat now I like to come onto all force by rolling over onto my knees but you know you have your best way for that so you wanna force with your hands under your shoulders and your knees under your hips and you’re looking down between the thumb is feeling nice and neutral through your spine and you’re going to round your back stretch along the spine let your head drop give it a shake and then you’re going to breathe in and look up and weed out out through the nose in through the nose and you might want to close your eyes for this it’s a nice moving meditation and really connect to the your breath which is a really good tool if your mind is busy and again out-breath we push into your hands and then slowly ease your hips back to heels walk your hands forward and stretch out here soften your head to the floor walk your fingertips away lengthen out breath sink a little deeper and then take your hands to one side of you stretching interlace but it’s a little gentle run to the other side then again my stretch come back and back up to all fours lovely getting yourself in a nice neutral position again you’re going to reach your arm up and then you’re going to thread it underneath and stretch we reach and come back up and it’s nice to follow your hand it’s your Drishti it’s your meditative point gives you focus good you’re gonna take this final one and come back up good back down to all fours realign everything feel comfortable and then you’re gonna take your other arm and thread through so every move you take is soft and smooth no hard edges is your final stretch through reach I’m going to come back to all fours lovely from here I’d like you to move freely so whatever it is that’s stopping you resting might be cramp back shoulders back back and you know you can move use this chance to move into that problem area maybe you want to just circle your hips if you’ve got a sore lower back or if you have a little drive this is really good for releasing your SI joint or you could just sway you know no one’s watching so you can do whatever feels nice just take a moment you can take as long as you like in this section and then when you’re ready even come up to me so if this is uncomfortable you will use this instead and you could put some pads onto your knees if you prefer bring your hands to your heart here push your thumbs to your chest and just take a moment to connect to your heartbeat and you’ll back to rhythm so close your eyes you’re not trying to control your breath in any way you are just noticing your breath and then you’re going to take a breath in a little backbend good and once again come down into tall pose stretch your hips away pull your belly in come up to all fours good you could this is optional lift your hips and drop down into down dog drawing down on all fours easing back to her child pose breath in up right out let’s do it again right there we’ll reach take your hands down do they pull you money in morals optional a Down Dog if you had a shake if you’re in down dog so quiet but powerful breath roll all fours tuck the feet flat ease back to child in breath and relax soften your shoulders you might want to just circle your hips so put your wrists for a moment to release a steadiness lovely and then coming back to sitting on your bottom so sitting in baddha konasana here let me just drop our knees out to the side feet together holding on to your ankles it feels nice you could lift your hips and bring it a little closer to your heels I’d quite like to do that dropping your knees out lifting your chest soften your shoulders again nice deep breaths yoga increases the blood flow to the brain and the nervous system and this improves your sleep quality and then you could come forward a little that feels nice and your hips lovely come back facing onto you’re not staying in the same position but you’re going to extend a leg sitting up nice and tall breath in and breath out resting over that leg and you don’t have to come down super deep it’s just where you find your edge and then soften a little deeper into it and then walk your hands back in slowly sitting up nice and tall again and we’ll swap sides draw him squeeze in drop the head reach that tall and without fault they’re bouncing just using your our breath to come down as a deeper walk hands back in extend both legs this time and sit up tall good reaching up extending up from the ground and left so whatever feels good here straight back or just surrender them down to the fold taking your breath breathing through the back of your body and another nice deep breath good walk your hands in sitting up tall once again push your hands into the ground shift your hips forward and you’re going to roll down slowly slowly rolling down hands down to the side and you’re looking up at the sky and just take a moment to notice how you feel make sure you feel balanced lift your head check your knees are in line and then roll back down and you might want to just walk your lower back into the floor especially if you’ve got some lower back stiffness and then continue that roll rolling all the way up so push your lower back in to scoop your hips up off the mat and roll up lifting your hips high go drawing your shoulders down and lift squeezing your bottom to get a little bit of extra lift and then take your arms overhead so either stretching them out if they’re flat or bending them out some cactus style holding it here and then rolling down slowly one vertebra at a time making space in your lateral especially the last bit right there and then softly drop your nice inside and your legs are heavy and they feel solid and it’s making you stretch in the waist and the lower back hold it here deep breaths and one more breaths nice buckling breast okay coming up then you’re going to drop to the other side realigning your spine back in and breath out good once again breath in bring your knees up and stretch out the whole of your body pointing your toes reaching your fingers away and then you’re going to take your feet to one corner of your mat and your arms to the same corner at the top crossing your father’s leg away and your body should be feeling a little bit more heavy now your breath should feel a little slower steady I’m going to swap sides so come to the other side by this leg crosses over nice deep breath in and out full of quiet pattern come back to the center bring your arms back down by your sides so a wonderful posture for really relaxing is having your legs up against the wall so I’m gonna wall here that’s handy so I’m just going to have my hands onto my bottom and lift my legs and they feel very comfortable and I can feel a tingling sensation feeling the energy flow in my legs just hold it just for a moment lovely and then one you ready you can hold that for as long as possible if you’ve got your legs up against the wall it’s really nice just draw your knees in how we walk or a circle suckle both ways and then relax your body along your mat and settle in shavasana noticing how you feel and just stay here take your rest namaste