Yoga For Sleep And Relaxation | Restorative Yoga

Yoga For Sleep And Relaxation | Restorative Yoga


welcome this is a restorative bedtime
yoga routine to help you find relaxation and sleep better throughout the night
this class can be done on the mat or right in bed let’s begin seated go ahead
and start to circulate the neck feeling the clicks and ticks nice gentle
movement nothing too crazy here really connecting to the body opposite direction inhale hands overhead exhale left hand to the mat right hand
overhead for a gentle side stretch inhale back to Center exhale side
stretch to the right continue moving at your own pace moving with the breath you you coming back to center here go ahead and
find a swaying motion so once again just connecting to the body finding a little
movement here when you’re ready begin walking the
hands forward coming into a seated fold stop when you feel that stretch either
resting on your hands and come to your forearms or go ahead and rest the
forehead on the arms or the mat listen to the body here do what the body needs
you do not have to enter the full expression of this posture begin drawing
the breath into the belly really expanding the lower back with each
inhale with each exhale softening the belly no tension in the hips the outer
hips for the knees slowly release coming all the way up go
ahead and switch legs so crossing the opposite leg on top wart in front coming
into your fold walking your hands forward
resting where you feel comfortable so either on the forearms the hands we’re
resting your forehead on the mat expanding the belly expanding the lower
back with each breath each exhale softening the knees no tension in the
legs you release when you’re ready come to your
back for your supine butterfly pose allowing the knees to fall open bottoms
of feet come to touch option to utilize pillows under the knees for extra
support a little more height if that feels better for you today begin to soften the lower back with your
exhales no tension in the upper back or the shoulders softening the feet and
toes notice if you begin to clench n’they and her thighs or the groin just
allow the knees to be really heavy so really surrendering here you you you you you inhale release hugging the knees to
chest if hugging the knees is a bit intense
today feel free to keep them a little further away so maybe arms distance away option to rock side to side when you’re ready left leg straightens
begin to draw the right needs the left side of the mat for supine twist back
remains flat on the mat you you release back to Center right leg straightens left knee to the
right side of the mat for supine twist you you inhale release planting the feet on the
mat begin to rock the knees side to side finding stillness here
allowing the knees to rest against each other nice big belly breaths full exhale sang
out any tension within the upper body and the lower back acknowledging each
breath cycle here taking a moment to feel the body and it’s fully relaxed
State you feel free to take rest now or begin to
roll over to your right on an inhale slowly come to seated
take your time on an inhale hands reaching up overhead
exhale heart center thank you for joining namaste if you enjoyed this
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