Day 18 Total Yoga Body Challenge – Yoga for Bedtime Relax and Restore | Yoga Dose

Day 18 Total Yoga Body Challenge – Yoga for Bedtime Relax and Restore | Yoga Dose


– So as I mentioned in the past, not every day you have
to really get after it. Some days, you can mellow out more. Some days, you wanna
practice in the evening and your practice is
not gonna be as intense. So this sequence, I’ve
called it bedtime yoga, yoga before bed. But also you can just use it to relax. Or I use the same sequence like right after I’ve done a
bunch of surfing or skating and I’m spent and I just
need to restore the body. So this a great restorative sequence, or mellow day or bedtime. I also use it right before bed. If I’ve done a lot, or
my nerves are fried, this is a great way to unwind and get you ready for
some nice deep sleep. All right, so let me know how it goes. You can leave a comment and tell me how it’s helped you. Also like the video, and
hey, while you’re at it, subscribe to the channel. Really appreciate that, thank you. (soft music) All right, we’re gonna start this sequence with some supine postures. So lie down on your back, and let your pelvis
find a neutral position. So neutral means that I haven’t
flattened my lower back, I haven’t overarched my lower back, that I’m right there, right in between flat and arched. Now I’m gonna maintain that
as I hug my right knee in. So it’s not about how far I
can hug my knee in for this. Just able to maintain the neutral pelvis as I stretch the left leg out. Then set your right foot
down, and change legs. Gently hug the left knee, still keeping the pelvis in neutral, as you slide the right leg out. All right. Then, bring both the legs
up in the tabletop position, and slowly stretch the
right arm back overhead as the left arm stretches down. And then change sides. And change sides. So we’re just getting a little fluid movement for the shoulders. So when you go to do the stretches like down dog, the joints are nice and warmed up. The muscles will be
more willing to stretch instead of lock up and
borrow from the joints. And then let’s do the
same for the legs now. So now keeping the pelvis
in this neutral position, slide the right leg forward and down and back up. And the left leg forward and down and back up. Change sides. Back up. Change sides. Back up. And release, padangusthasana. All right, get a hold of a strap or a shirt or a towel or something. We’re gonna do the supta padangusthasana. So start with the right leg up. Take your right foot up in the strap. Stretch the left leg out along the floor. Same idea with your neutral pelvis. Hold that, five breaths. And then take both sides of the strap over into your right hand. Open the left arm out to the side. All right, so as you open
the leg out to the side, be heavy through the left hip and stretch to the left heel so that the hips don’t
go along for the ride. Let the right leg open. Breathe into the opening. Then bring your leg straight back up. Change sides, take the
strap up into the left hand, and open, take the leg over
in line with the shoulder. Let the crease of the hip
release away from you, to feel the stretch deepen right across where the IT band meets the hamstring, and reach to the big toe mound as you drop the thigh
bone into the hip socket. Bend your knee, then
cross that right ankle just above your left knee. Grab a hold of the back of the left leg, or the left shin, and let
the hips slide into neutral as you open up your right hip. Then uncross the legs. And take the left foot up in the strap. Make sure I don’t run out of room here. Okay, left leg goes up in the strap. Slide the right leg out,
hold for five breaths. Take both sides of the strap
over into the left hand and open up the leg to the left. Right arm goes out to the side. Right thigh heavy, right heel reaching, so that the hips don’t
go along for the ride. Bring the leg back up. Take both sides of the
strap in the right hand. Bring the foot over so it
aligns with the shoulder. Then drop the crease of
the hip away from you. Let the thigh drop down into the socket and reach through the big toe mound as you open up across the outer knee, where the IT band meets the hammy. Let the tailbone stretch
down and away from you. Then bend your left knee, cross the ankle just above the right knee and hug that knee towards you. Then uncross your legs, and roll over to your right side. Press yourself up. Come onto the hands and the knees. All right, so at the end of the day, I notice that the ankles and the wrists start to get kinda stiff,
they lose movement. So we need these ankle rolls. So roll your big toes like you’re drawing a circle with your big toes. And then change the direction. And then turn the hands around just to get a little
stretch into the wrists. All that tension that comes into the hands from all the texting, driving, et cetera. And then turn your hands around and let’s do cat cow, three rounds. Tuck your pelvis, look book at your navel. Inhale, arch your back,
roll your chest through. Exhale. Inhale. Exhale. Inhale. And come into neutral. Then stretch into child’s pose. We’re gonna do child’s
pose with head support, might just have like a flat block, depending on how flexible you are. You might need a taller block to support your head as
your arms stretch forward. And then come back up, and curl the toes under. Spread the toes, set the knees down. We’ll do child’s pose with
the toes curled under. Sit the hips back, and let the head rest as the arms stretch. And then come on up. Bring your right foot up, lunge. And change sides. Left foot up. And lunge. Of course, if there’s deeper variations that you’d like to take,
you’re welcome to do that. And then come back up. Stand up on the knees. Take the right foot off to the side. Angle the left foot off
to the left just a little. Then bring your elbow to your knee. Lunge with your hips towards your heel. As you stretch down through the left shin, draw the navel up, take your left arm up, bend the elbow and slide
the hand behind your head. Come back up. Change sides. Left foot off to the side, right foot angles to the right a little. Then elbow to the knee, let the hips lunge towards the heel. Take the arm up, bend the elbow. Okay, then come back up. And put your hands on your hips. This is a great stretch to open up the tightness in the chest and the shoulders that
comes at the end of the day. Roll the shoulders back. Turn the elbows back. This will also help with the posture to help reset the shoulder
blades on the back. All right now, if your neck
feels especially tight, you might enjoy these neck rolls. Roll your right ear towards
your right shoulder. Now back off how much you’re
pulling your elbows back. Just make that mellow, like
take it down to a three on a scale of one to 10. And we’ll just roll the chin to the chest, up and over the other side and around. And then we’ll go the other way. To the other way, to the left here. All right. Good. Then cross your legs and sit back. Lie down onto your back. Hands at your side, roll
your right ear towards your, or right chin, right chin, roll your chin towards
your right shoulder, and stretch your right shoulder down as you stretch the
chin towards the shoulder. Then come back to the center. Roll your chin towards your left shoulder and stretch the left shoulder
down, reach the hand. Back to center, change sides. Back to center, change sides. Back to center. Okay now, roll your chin towards
your left shoulder again, but this time reach the
right shoulder away from you. You can even let the left
shoulder come towards you more. Back to center, change sides. Chin towards the right shoulder, right shoulder comes towards you, left shoulder reaches away. Back to center, change sides. You can take an extra breath or two. Back to center, change sides. And back to center. All right, let’s do a little twist here. Cross the right ankle over the left knee. Open up the arms like cactus arms, and let the legs fall all
the way over to the left. And then back to center. Change sides, left ankle
over the right knee. Let the legs fall all the
way over to the right. Come back to center. Hug your knees into your chest. Then take your arms,
interlock your fingers, and stretch the arms up and overhead. Bring the arms back down, change the interlock of the fingers. One more time, stretch your arms overhead. And release. Drop your arms to your side, stretch your legs out, Savasana, corpse pose. Gently bend your knees. Roll over to your right side. And press yourself up to seated. Bring your palms together. Thank you, namaste. All right, I hope you feel nice
and relaxed, ready for bed, or if you’re not going to bed next, whatever you gotta do next. Hey, check out my
website, yogawithtim.com. Also, if you’ve been enjoying these videos and you can donate, I’d appreciate that. You can do that by
clicking the PayPal icon on the main banner of the
YouTube site, Yoga with Tim. Thanks.