WEBVTT 00:00:00.000 --> 00:00:01.800 good evening everyone and welcome to 00:00:01.800 --> 00:00:04.380 yoga with Adriene I am Adriene and you 00:00:04.380 --> 00:00:06.150 requested it we are going to learn a 00:00:06.150 --> 00:00:08.400 bedtime yoga sequence today this is 00:00:08.400 --> 00:00:11.040 great for all levels if you're not 00:00:11.040 --> 00:00:12.570 getting ready for bed this is a great 00:00:12.570 --> 00:00:14.849 sequence for relaxation just kind of 00:00:14.849 --> 00:00:16.289 distressing the body rejuvenating the 00:00:16.289 --> 00:00:18.810 body but if you are ready for bed you're 00:00:18.810 --> 00:00:21.119 in the right place maybe you've had a 00:00:21.119 --> 00:00:23.130 long day at work or you've been on your 00:00:23.130 --> 00:00:24.330 feet all day and you're still in your 00:00:24.330 --> 00:00:25.800 work clothes or maybe you're in your 00:00:25.800 --> 00:00:28.230 sexy yoga pants what I'm going to invite 00:00:28.230 --> 00:00:31.260 us all to do myself included is to go 00:00:31.260 --> 00:00:33.300 into another room or the matter what 00:00:33.300 --> 00:00:35.370 room you're in go change into something 00:00:35.370 --> 00:00:38.070 comfortable okay put on the most comfy 00:00:38.070 --> 00:00:41.820 thing that you own okay right now okay 00:00:41.820 --> 00:00:43.590 so now that we're in our comfy clothes 00:00:43.590 --> 00:00:45.469 hopefully you paused it and put on your 00:00:45.469 --> 00:00:48.840 favorite old shirt your comfy pants you 00:00:48.840 --> 00:00:50.850 can go in the nude for all I care and 00:00:50.850 --> 00:00:52.469 just make sure you're comfortable for 00:00:52.469 --> 00:00:54.809 this sequence okay let's hop on the mat 00:00:54.809 --> 00:00:57.610 for a little bedtime yoga 00:00:57.610 --> 00:01:02.670 [Music] 00:01:07.520 --> 00:01:10.229 okay so hopefully you've changed into 00:01:10.229 --> 00:01:11.400 something comfortable you're in your 00:01:11.400 --> 00:01:13.200 pajamas even already maybe you've even 00:01:13.200 --> 00:01:15.060 taken a second to wash your face or 00:01:15.060 --> 00:01:15.990 brush your teeth if you want to go 00:01:15.990 --> 00:01:17.729 straight to bed if you're really having 00:01:17.729 --> 00:01:19.500 trouble sleeping and hoping to find some 00:01:19.500 --> 00:01:22.320 relief here just pause and make sure 00:01:22.320 --> 00:01:24.180 you're ready to go so that we can really 00:01:24.180 --> 00:01:27.149 find the relaxation and really find what 00:01:27.149 --> 00:01:28.979 it is that we're looking for here in the 00:01:28.979 --> 00:01:31.680 sequence as we signal the mind in the 00:01:31.680 --> 00:01:36.750 body to get ready for bed okay so once 00:01:36.750 --> 00:01:38.490 we've arrived on the mat we feel good 00:01:38.490 --> 00:01:40.170 we're going to come into a nice 00:01:40.170 --> 00:01:42.690 cross-legged position here you can sit 00:01:42.690 --> 00:01:44.940 up on a blanket lift the hips or maybe 00:01:44.940 --> 00:01:46.140 you have a block or we've talked about 00:01:46.140 --> 00:01:48.690 sitting on books even anything anything 00:01:48.690 --> 00:01:50.909 to help support this length in the spine 00:01:50.909 --> 00:01:53.159 this straight spine so if you feel like 00:01:53.159 --> 00:01:54.690 you're already here kind of crumpled to 00:01:54.690 --> 00:01:56.640 begin with let's see if we can lift this 00:01:56.640 --> 00:01:58.649 the sitting bones up lift the hips up to 00:01:58.649 --> 00:02:00.149 give ourselves a little bit more of a 00:02:00.149 --> 00:02:02.880 fighting chance we'll come in to 00:02:02.880 --> 00:02:06.509 sukhasana nice cross-legged position 00:02:06.509 --> 00:02:08.880 the hands can rest gently on the knees 00:02:08.880 --> 00:02:13.680 here or maybe we take one palm into the 00:02:13.680 --> 00:02:17.630 other here resting the hands in the lab 00:02:17.870 --> 00:02:21.390 you choose take a second to roll up 00:02:21.390 --> 00:02:24.989 through the spine find that length lift 00:02:24.989 --> 00:02:26.459 and lengthen through the crown of the 00:02:26.459 --> 00:02:28.470 head and draw the tops of the thighs 00:02:28.470 --> 00:02:36.299 down relax the skin of the face soften 00:02:36.299 --> 00:02:37.980 your eyelids or close your eyes and I'm 00:02:37.980 --> 00:02:39.239 going to do my best today in this 00:02:39.239 --> 00:02:40.859 sequence name try to be really mindful 00:02:40.859 --> 00:02:43.290 to guide you with my voice so that 00:02:43.290 --> 00:02:45.900 whenever possible you can keep a soft 00:02:45.900 --> 00:02:49.230 gaze or maybe your eyes closed and not 00:02:49.230 --> 00:02:51.450 have to necessarily look at the video 00:02:51.450 --> 00:02:54.000 the whole time or even better if you're 00:02:54.000 --> 00:02:55.709 returning to the video if you favor to 00:02:55.709 --> 00:02:56.970 the video I want to keep coming back to 00:02:56.970 --> 00:03:00.359 it then as time goes on we won't be 00:03:00.359 --> 00:03:01.950 looking at the video at all just using 00:03:01.950 --> 00:03:06.540 my voice and kind of closing the eyes 00:03:06.540 --> 00:03:11.310 getting a little bit drowsy prepared for 00:03:11.310 --> 00:03:13.800 bed okay I did it myself got a little 00:03:13.800 --> 00:03:14.720 drowsy there okay 00:03:14.720 --> 00:03:17.510 sitting up nice and tall soft gaze eyes 00:03:17.510 --> 00:03:23.150 closed you choose find this natural lift 00:03:23.150 --> 00:03:26.210 in the heart and then on an inhale draw 00:03:26.210 --> 00:03:28.580 your shoulders up towards your ears 00:03:28.580 --> 00:03:30.830 no tension I don't want to say squeeze 00:03:30.830 --> 00:03:33.110 but just draw your shoulders all the way 00:03:33.110 --> 00:03:35.570 up to your earlobes take a deep breath 00:03:35.570 --> 00:03:38.210 in maybe hug the lower belly in just 00:03:38.210 --> 00:03:41.990 slightly and then on and exhale relax it 00:03:41.990 --> 00:03:45.500 back down shoulders elbows down neck 00:03:45.500 --> 00:03:49.490 nice and long so a little bit of our 00:03:49.490 --> 00:03:52.120 vocabulary here today is slow and 00:03:52.120 --> 00:03:54.890 unhurried we're rushing all day we're 00:03:54.890 --> 00:03:58.010 working all day and just continue to 00:03:58.010 --> 00:03:59.210 deepen the breath here as I talk a 00:03:59.210 --> 00:04:03.320 little bit so in this practice we are 00:04:03.320 --> 00:04:04.430 going to give ourselves permission to 00:04:04.430 --> 00:04:07.030 slow down we can just signal the brain 00:04:07.030 --> 00:04:09.530 signal the body that it's time for a 00:04:09.530 --> 00:04:11.390 rest a couple more times here inhale 00:04:11.390 --> 00:04:14.200 drawing the shoulders up to the ear 00:04:14.200 --> 00:04:18.200 nice slow and steady movement as I move 00:04:18.200 --> 00:04:20.390 with the breath and then exhale looping 00:04:20.390 --> 00:04:23.030 the shoulders elbows draw down long 00:04:23.030 --> 00:04:28.070 beautiful neck inhale shoulders drawl up 00:04:28.070 --> 00:04:30.730 deep breath in 00:04:30.730 --> 00:04:33.650 looping them down heart stays lifted 00:04:33.650 --> 00:04:37.480 open chest open collarbone 00:04:37.480 --> 00:04:42.940 one more inhale shoulders or eyes and 00:04:42.940 --> 00:04:45.790 then exhale shoulder blades in and 00:04:45.790 --> 00:04:49.180 together and down and taking a second 00:04:49.180 --> 00:04:53.590 here to check in with the neck drawing a 00:04:53.590 --> 00:04:56.260 line with the nose up and down nice and 00:04:56.260 --> 00:05:00.850 slow and then left to right nice and 00:05:00.850 --> 00:05:01.570 easy 00:05:01.570 --> 00:05:06.400 nothing fancy here ask yourself are you 00:05:06.400 --> 00:05:07.630 kind of already just going through our 00:05:07.630 --> 00:05:11.620 yoga sequence motions are we opening 00:05:11.620 --> 00:05:13.630 ourselves up to the sensations like 00:05:13.630 --> 00:05:15.190 really paying attention to the 00:05:15.190 --> 00:05:17.760 sensations of the body here again 00:05:17.760 --> 00:05:24.070 inviting the mind to rest or become 00:05:24.070 --> 00:05:26.500 closer to that point of rest now taking 00:05:26.500 --> 00:05:29.680 in a couple circles drawing circles with 00:05:29.680 --> 00:05:34.150 the nose maybe your back is tired from 00:05:34.150 --> 00:05:37.180 sitting at a desk all day in that case 00:05:37.180 --> 00:05:39.430 keep the heart lifted tops of the thighs 00:05:39.430 --> 00:05:42.850 sound support your body just about my 00:05:42.850 --> 00:05:47.110 mic with my chin there's sorry go one 00:05:47.110 --> 00:05:50.590 way and then the other and then when you 00:05:50.590 --> 00:05:52.930 feel satisfied come back to Center align 00:05:52.930 --> 00:05:55.240 your head over your heart your heart 00:05:55.240 --> 00:05:57.690 over your pelvis 00:05:59.010 --> 00:06:01.810 now close your eyes and we're gonna take 00:06:01.810 --> 00:06:04.870 ten solid nice smooth deep breaths just 00:06:04.870 --> 00:06:08.290 very gently again unhurried inviting the 00:06:08.290 --> 00:06:10.300 body and the mind to connect via the 00:06:10.300 --> 00:06:12.520 breath here so if you've had a busy day 00:06:12.520 --> 00:06:16.960 or even particularly stressed out the 00:06:16.960 --> 00:06:19.060 breath can be an awesome tool for 00:06:19.060 --> 00:06:26.320 quieting the mind signaling the brain to 00:06:26.320 --> 00:06:32.340 slow down signaling the body to soften 00:06:32.340 --> 00:06:36.880 again no rush take a couple moments here 00:06:36.880 --> 00:06:39.729 to just be with the breath in and out in 00:06:39.729 --> 00:06:43.660 and out relax the area between your two 00:06:43.660 --> 00:06:54.910 eyebrow relax your jaw if you feel 00:06:54.910 --> 00:06:56.740 inspired to let an exhale out through 00:06:56.740 --> 00:06:58.240 the mouth please 00:06:58.240 --> 00:07:02.460 find what feels good let it go 00:07:02.460 --> 00:07:05.440 maybe you begin to drop into your ujjayi 00:07:05.440 --> 00:07:08.680 breath the victorious breath an audible 00:07:08.680 --> 00:07:12.880 breath that the mind can anchor on take 00:07:12.880 --> 00:07:14.410 one more deep breath in through the nose 00:07:14.410 --> 00:07:18.639 and this one go ahead and let it out 00:07:18.639 --> 00:07:20.110 through the lips like you're blowing out 00:07:20.110 --> 00:07:25.060 birthday cake candles can make a wish if 00:07:25.060 --> 00:07:29.260 you wanted to - alright palms come in to 00:07:29.260 --> 00:07:31.330 the knees here as I inhale nice easy 00:07:31.330 --> 00:07:33.880 spinal flex elbows draw down heart lifts 00:07:33.880 --> 00:07:37.419 up open the throat chakra and then 00:07:37.419 --> 00:07:40.080 exhale close your eyes chin to chest 00:07:40.080 --> 00:07:42.639 rounding forward massage your booty 00:07:42.639 --> 00:07:46.090 releasing the lower back here couple 00:07:46.090 --> 00:07:49.870 more times move at your own pace notice 00:07:49.870 --> 00:07:52.380 the thoughts that come up 00:07:52.380 --> 00:07:56.370 I think yoga's is often misinterpreted 00:07:56.370 --> 00:07:57.690 that we're supposed to clear our minds 00:07:57.690 --> 00:07:58.800 and people freak out because they're 00:07:58.800 --> 00:08:00.450 like I can't clear my my ex I had a 00:08:00.450 --> 00:08:03.720 great comment the other day from viewer 00:08:03.720 --> 00:08:06.090 from a friend saying I just simply 00:08:06.090 --> 00:08:08.160 cannot get my mind to stop in fact it 00:08:08.160 --> 00:08:10.170 seems to race even more when I hop on 00:08:10.170 --> 00:08:12.630 the mat so cut yourself a break 00:08:12.630 --> 00:08:14.250 acknowledge the thoughts don't ignore 00:08:14.250 --> 00:08:17.760 them it's about the practice not the 00:08:17.760 --> 00:08:22.710 doing right it's the the process not the 00:08:22.710 --> 00:08:27.060 goal so as you do your spinal flex here 00:08:27.060 --> 00:08:28.890 notice the thoughts that come up or 00:08:28.890 --> 00:08:30.330 maybe the stresses the things that are 00:08:30.330 --> 00:08:32.820 worrying you and acknowledge them and 00:08:32.820 --> 00:08:35.669 embrace them by acknowledging them by 00:08:35.669 --> 00:08:38.220 becoming aware of them we give the mind 00:08:38.220 --> 00:08:39.990 the body even the heart if you will 00:08:39.990 --> 00:08:43.140 permission to let them go just for the 00:08:43.140 --> 00:08:45.690 moment maybe we can let them go for the 00:08:45.690 --> 00:08:48.060 whole night improving the quality of our 00:08:48.060 --> 00:08:51.210 sleep by rest knowing that we can always 00:08:51.210 --> 00:08:52.560 pick them out tomorrow morning if we 00:08:52.560 --> 00:08:55.170 want just ask yourself if they're 00:08:55.170 --> 00:08:56.760 helpful to you right now and if the 00:08:56.760 --> 00:08:59.040 answer is no let it go come back to the 00:08:59.040 --> 00:09:04.529 breath inhale rising up to Center 00:09:04.529 --> 00:09:07.289 smile will bring the fingertips to our 00:09:07.289 --> 00:09:09.989 side now let the armpit chest lift up 00:09:09.989 --> 00:09:11.729 here so most of our shoulders round 00:09:11.729 --> 00:09:14.179 forward we're human we do a lot of this 00:09:14.179 --> 00:09:16.949 so let the armpit chest kind of lift 00:09:16.949 --> 00:09:18.989 here the heart opens fingertips come to 00:09:18.989 --> 00:09:21.569 grace the earth I'm at a nice and easy 00:09:21.569 --> 00:09:24.899 gentle open the right palm and draw a 00:09:24.899 --> 00:09:26.489 line with the right fingertips all the 00:09:26.489 --> 00:09:28.919 way up and over I can stay on my left 00:09:28.919 --> 00:09:31.349 fingertips here lots of space or if it 00:09:31.349 --> 00:09:33.029 feels good I'll press into the full palm 00:09:33.029 --> 00:09:36.149 and come into a nice organic side body 00:09:36.149 --> 00:09:37.799 stretch this will look a little bit 00:09:37.799 --> 00:09:38.939 different for everyone 00:09:38.939 --> 00:09:41.639 but I do encourage you to avoid the 00:09:41.639 --> 00:09:43.139 rounding forward and see if we can open 00:09:43.139 --> 00:09:45.089 up through the heart here gonna do 00:09:45.089 --> 00:09:50.729 plenty of forward folds later and for 00:09:50.729 --> 00:09:52.469 this bedtime yoga this is why I 00:09:52.469 --> 00:09:53.969 encourage you to get in your PJs or 00:09:53.969 --> 00:09:56.069 something comfy rather than working on 00:09:56.069 --> 00:09:58.919 the perfect asana shape close your eyes 00:09:58.919 --> 00:10:01.649 soften into the sensations find a little 00:10:01.649 --> 00:10:05.159 movement some swaying motion and again 00:10:05.159 --> 00:10:07.669 this can be a great tool this movement 00:10:07.669 --> 00:10:10.169 for quieting the mind or at least 00:10:10.169 --> 00:10:12.599 letting go of the busy day letting go of 00:10:12.599 --> 00:10:14.249 the thoughts the stresses that things 00:10:14.249 --> 00:10:17.999 that are on our plate one more deep 00:10:17.999 --> 00:10:19.769 breath here extend through the crown of 00:10:19.769 --> 00:10:22.409 the head right hip point pulling down 00:10:22.409 --> 00:10:25.259 from here take a second maybe slowly 00:10:25.259 --> 00:10:27.479 look up open and close the hand a couple 00:10:27.479 --> 00:10:29.159 times if you've been working in a 00:10:29.159 --> 00:10:30.989 computer this might be great for the 00:10:30.989 --> 00:10:35.609 wrist and then coming through rounding 00:10:35.609 --> 00:10:37.259 the spine through Center so instead of 00:10:37.259 --> 00:10:38.909 sweeping through centering around the 00:10:38.909 --> 00:10:41.519 spine and take it to the other side from 00:10:41.519 --> 00:10:47.339 here again inspiring or encouraging this 00:10:47.339 --> 00:10:49.819 kind of organic movement this 00:10:49.819 --> 00:10:53.209 empowerment to find what feels good 00:10:53.209 --> 00:10:55.879 and address your body right everyone's 00:10:55.879 --> 00:10:57.350 different we all did different things 00:10:57.350 --> 00:10:59.559 today we all are carrying different 00:10:59.559 --> 00:11:02.509 things and our hearts and our minds our 00:11:02.509 --> 00:11:07.100 bodies and our glutes so again rather 00:11:07.100 --> 00:11:10.189 than here huh I'm moving I'm encouraging 00:11:10.189 --> 00:11:12.709 you to address what's going on in the 00:11:12.709 --> 00:11:15.889 body this is going to get us prepared 00:11:15.889 --> 00:11:20.540 for a nice sweet sleep nice lumber this 00:11:20.540 --> 00:11:21.939 evening mmm 00:11:21.939 --> 00:11:23.629 extend through the crown of the head 00:11:23.629 --> 00:11:27.800 maybe make sure you're breathing and 00:11:27.800 --> 00:11:29.839 then we'll round forward to come back 00:11:29.839 --> 00:11:31.519 through oh we didn't open and close the 00:11:31.519 --> 00:11:33.860 handouts open and close his hand in fact 00:11:33.860 --> 00:11:35.300 let's go ahead and open and close both 00:11:35.300 --> 00:11:37.939 hands here maybe draw a couple circles 00:11:37.939 --> 00:11:40.879 with the wrists and then from here roll 00:11:40.879 --> 00:11:45.319 it up nice deep inhale in through the 00:11:45.319 --> 00:11:51.160 nose and exhale out through the mouth 00:11:52.290 --> 00:11:55.420 citizen taking one heel in doesn't 00:11:55.420 --> 00:11:56.740 matter which one we're not even gonna we 00:11:56.740 --> 00:11:58.600 don't we're trying to relax our brains 00:11:58.600 --> 00:12:02.050 not not stimulate them per se so one 00:12:02.050 --> 00:12:05.440 foot in one foot out 00:12:05.440 --> 00:12:07.360 so rather than crossing the ankles we 00:12:07.360 --> 00:12:09.610 have them lying next to each other your 00:12:09.610 --> 00:12:11.140 knees might be here that's okay you can 00:12:11.140 --> 00:12:13.180 put pillows here you can sit up on a 00:12:13.180 --> 00:12:17.650 blanket or block taking a second here to 00:12:17.650 --> 00:12:19.600 reach the fingertips behind the ears sit 00:12:19.600 --> 00:12:21.910 up nice and tall draw your navel in 00:12:21.910 --> 00:12:25.570 towards your spine sigh body is nice and 00:12:25.570 --> 00:12:27.010 long from before take a second here to 00:12:27.010 --> 00:12:29.020 just pull the thumbs slightly back just 00:12:29.020 --> 00:12:32.700 slightly so we're not tugging her but 00:12:32.700 --> 00:12:37.630 just light inhale in exhale go up and 00:12:37.630 --> 00:12:40.090 over as we lean forward palms are gonna 00:12:40.090 --> 00:12:42.280 come to the earth and what I mean by up 00:12:42.280 --> 00:12:43.840 and over is I'm not collapsing in the 00:12:43.840 --> 00:12:46.210 spine like this is one thing and this is 00:12:46.210 --> 00:12:47.980 the other I'm enjoying the journey 00:12:47.980 --> 00:12:52.240 keeping the length as I come forward now 00:12:52.240 --> 00:12:53.500 there are a couple of different 00:12:53.500 --> 00:12:55.240 variations here I can just sit here in 00:12:55.240 --> 00:12:58.180 my hips maybe relax the weight of the 00:12:58.180 --> 00:13:03.640 head over relax the jaw Chinese medicine 00:13:03.640 --> 00:13:06.190 we connect the jaw to the hips a lot of 00:13:06.190 --> 00:13:07.750 people connect cha to the hips and so 00:13:07.750 --> 00:13:09.850 relax the jaw here as we breathe into 00:13:09.850 --> 00:13:12.460 the hips to go a little further I can 00:13:12.460 --> 00:13:17.110 come on to the forearms if I still feel 00:13:17.110 --> 00:13:19.600 like there's space there I might soften 00:13:19.600 --> 00:13:22.810 all the way down bringing my forehead to 00:13:22.810 --> 00:13:28.180 my wrist if you have a pillow nearby or 00:13:28.180 --> 00:13:31.300 a blankie or a block it's very calming 00:13:31.300 --> 00:13:33.310 very relaxing even if you don't need it 00:13:33.310 --> 00:13:34.240 you're four it can go all the way to 00:13:34.240 --> 00:13:36.010 your wrist it's very nice to have this 00:13:36.010 --> 00:13:39.210 pressure and the third I hear this 00:13:39.210 --> 00:13:42.250 calming point here as I rest forward 00:13:42.250 --> 00:13:46.480 breathing into the hips breathing into 00:13:46.480 --> 00:13:49.050 the lower back 00:13:50.770 --> 00:13:53.870 take a nice deep breath massaging the 00:13:53.870 --> 00:13:56.810 internal organs rinsing the body clean 00:13:56.810 --> 00:14:03.020 rinsing the day away then lift up from 00:14:03.020 --> 00:14:04.760 your heart we'll press into the palms 00:14:04.760 --> 00:14:07.940 consider lifting from your heart so open 00:14:07.940 --> 00:14:12.170 open chest here as I come up moving nice 00:14:12.170 --> 00:14:15.380 and slow and then switching to the other 00:14:15.380 --> 00:14:18.140 leg so opposite foot comes in opposite 00:14:18.140 --> 00:14:20.959 foot goes out once again I inhale reach 00:14:20.959 --> 00:14:22.760 the fingertips behind the ears all the 00:14:22.760 --> 00:14:26.990 way up creating space take a deep breath 00:14:26.990 --> 00:14:29.600 in keep this length and melt it for 00:14:29.600 --> 00:14:31.970 coming into the other hip now this will 00:14:31.970 --> 00:14:34.399 most likely right be different than the 00:14:34.399 --> 00:14:37.610 other side I can sway my way down this 00:14:37.610 --> 00:14:42.770 time I can stay here I can relax the 00:14:42.770 --> 00:14:45.320 forearms down I might come to a pillow 00:14:45.320 --> 00:14:49.070 blanket or a block we're resting on the 00:14:49.070 --> 00:14:56.959 forearms if the mind is still a monkey 00:14:56.959 --> 00:14:59.750 mind or buzzing like a bee which it is 00:14:59.750 --> 00:15:02.930 I'm sure remember the practice is just 00:15:02.930 --> 00:15:04.880 coming back to the breath each time 00:15:04.880 --> 00:15:09.050 using that breath as a tool to quiet the 00:15:09.050 --> 00:15:11.870 mind and signal the body that we're 00:15:11.870 --> 00:15:17.540 slowing down for the day take a deep 00:15:17.540 --> 00:15:19.450 breath in 00:15:19.450 --> 00:15:21.880 and lift up from your heart pressing 00:15:21.880 --> 00:15:23.260 into the palms pressing into the 00:15:23.260 --> 00:15:25.870 fingertips we lift open hard as we come 00:15:25.870 --> 00:15:31.300 up and then taking bodycon us and 00:15:31.300 --> 00:15:33.430 cobblers pose soles of the feet come 00:15:33.430 --> 00:15:35.980 together here now instead of drawing the 00:15:35.980 --> 00:15:37.630 heels all the way up towards the center 00:15:37.630 --> 00:15:38.800 we're gonna give ourselves a little bit 00:15:38.800 --> 00:15:41.470 of space here for bedtime yoga take your 00:15:41.470 --> 00:15:43.810 thumbs massage the arches of your feet a 00:15:43.810 --> 00:15:45.880 little bit here and begin to just tap 00:15:45.880 --> 00:15:49.810 into that breath a little more calming 00:15:49.810 --> 00:15:53.440 the nervous system won't take the time 00:15:53.440 --> 00:15:55.000 to talk about how important it is to rub 00:15:55.000 --> 00:15:57.880 your feet especially at nighttime and if 00:15:57.880 --> 00:15:59.020 you have someone in your house that 00:15:59.020 --> 00:16:01.450 might be willing to trade you I would 00:16:01.450 --> 00:16:03.580 say that's good for your soul and good 00:16:03.580 --> 00:16:06.730 for bedtime and if you don't don't go 00:16:06.730 --> 00:16:08.470 into toxic thought world just stick with 00:16:08.470 --> 00:16:11.110 your feet you got it you got to pay me 00:16:11.110 --> 00:16:13.260 rub your own feet it's actually a 00:16:13.260 --> 00:16:16.540 practice in itself gets better with 00:16:16.540 --> 00:16:18.689 practice 00:16:19.060 --> 00:16:21.490 inhale grab the ankles lift up nice and 00:16:21.490 --> 00:16:24.940 tall remember that lift in the heart and 00:16:24.940 --> 00:16:26.680 keeping a flat back here we're gonna go 00:16:26.680 --> 00:16:28.390 nose to toes even if the nose don't 00:16:28.390 --> 00:16:30.610 touch the toes that's where we're headed 00:16:30.610 --> 00:16:32.800 and it reaches on you can keep your 00:16:32.800 --> 00:16:33.880 hands on the ankles here you can 00:16:33.880 --> 00:16:35.940 interlace the fingertips around the toes 00:16:35.940 --> 00:16:38.880 those thing I'm keeping a flat back here 00:16:38.880 --> 00:16:42.220 breathe into the belly inhale in and 00:16:42.220 --> 00:16:49.630 exhale rising up inhaling again this 00:16:49.630 --> 00:16:52.240 time rounding the spine bending the 00:16:52.240 --> 00:16:55.330 elbows left to right we go flat back as 00:16:55.330 --> 00:16:57.340 long as we can and then eventually we 00:16:57.340 --> 00:16:59.740 let it round over breathing into the 00:16:59.740 --> 00:17:02.740 lower back the kidneys breathing into 00:17:02.740 --> 00:17:06.040 the hips relaxing the weight of the head 00:17:06.040 --> 00:17:08.180 over 00:17:08.180 --> 00:17:12.650 [Music] 00:17:14.970 --> 00:17:18.319 [Music] 00:17:19.290 --> 00:17:22.050 see if you can begin to extend your 00:17:22.050 --> 00:17:26.339 inhalation extend the exhale make it 00:17:26.339 --> 00:17:33.720 longer smoother sweeter when you're 00:17:33.720 --> 00:17:35.730 satisfied press into the soles of the 00:17:35.730 --> 00:17:37.440 feet press into the outer edges the feet 00:17:37.440 --> 00:17:42.240 and roll it up stacking the spine we'll 00:17:42.240 --> 00:17:44.010 take our fingertips to the outer edge of 00:17:44.010 --> 00:17:46.680 the knees and closing them here coming 00:17:46.680 --> 00:17:49.200 into just a little pod here and even 00:17:49.200 --> 00:17:50.880 know what we call this heels come to the 00:17:50.880 --> 00:17:55.320 sit bones closed if if yeah if you need 00:17:55.320 --> 00:17:57.120 a little more space that's okay right to 00:17:57.120 --> 00:18:02.190 each his own I had a bigger can't talk 00:18:02.190 --> 00:18:03.930 about racks and bedtime yoga let's keep 00:18:03.930 --> 00:18:05.820 it chill okay drain draw the knees 00:18:05.820 --> 00:18:07.770 together interlace the fingertips inhale 00:18:07.770 --> 00:18:11.540 in exhale bowing forward 00:18:12.899 --> 00:18:15.159 humming the nervous system here maybe 00:18:15.159 --> 00:18:19.210 the forehead comes to the knees take a 00:18:19.210 --> 00:18:22.440 second here to remember your vocabulary 00:18:22.440 --> 00:18:24.220 no rush 00:18:24.220 --> 00:18:28.049 slow unhurried 00:18:29.230 --> 00:18:31.390 maybe you add a couple more words to 00:18:31.390 --> 00:18:40.380 that gratitude relief stillness 00:18:43.150 --> 00:18:47.510 then slowly rolling up we're gonna come 00:18:47.510 --> 00:18:50.660 on to our tones here what 00:18:50.660 --> 00:18:54.830 nice and slow though so the feet if 00:18:54.830 --> 00:18:56.240 they're tired if you've crammed them 00:18:56.240 --> 00:18:58.160 into your work boots or your high heels 00:18:58.160 --> 00:19:00.050 or your platforms or your flippy 00:19:00.050 --> 00:19:01.610 floppies depending on what you get to 00:19:01.610 --> 00:19:06.230 wear to work this is great open the 00:19:06.230 --> 00:19:07.220 knees wide 00:19:07.220 --> 00:19:09.470 I can use my palms here I can use my 00:19:09.470 --> 00:19:12.950 fingertips as much as I need if I don't 00:19:12.950 --> 00:19:14.480 need them then I might come up a little 00:19:14.480 --> 00:19:17.900 bit higher take a deep breath inhale in 00:19:17.900 --> 00:19:19.000 smile 00:19:19.000 --> 00:19:22.130 and then on and exhale everyone keep the 00:19:22.130 --> 00:19:23.840 heels together knees wide we're gonna 00:19:23.840 --> 00:19:26.480 walk the palms forward send the sit 00:19:26.480 --> 00:19:28.880 bones shining back just a bit here as I 00:19:28.880 --> 00:19:30.950 melt the heart to the earth arms are 00:19:30.950 --> 00:19:34.520 extending nice and long on the way to 00:19:34.520 --> 00:19:42.380 the head goes down breathe maybe begin 00:19:42.380 --> 00:19:44.510 to dome the upper back a little bit here 00:19:44.510 --> 00:19:49.280 rounding the spine again finding that 00:19:49.280 --> 00:19:52.460 micro movement letting the muscle fibers 00:19:52.460 --> 00:19:55.220 the connective tissues slowly unravel 00:19:55.220 --> 00:19:58.640 soften and relax and let go preparing 00:19:58.640 --> 00:20:03.040 the body for rest 00:20:04.800 --> 00:20:07.170 from here inhale look forward you're 00:20:07.170 --> 00:20:08.760 gonna come onto all fours 00:20:08.760 --> 00:20:10.470 if you want to sneak in a little cat-cow 00:20:10.470 --> 00:20:15.060 action here you totally can always just 00:20:15.060 --> 00:20:17.190 seems appropriate here I'm all for us to 00:20:17.190 --> 00:20:19.620 making a little cat-cow but I'm gonna 00:20:19.620 --> 00:20:21.960 cross the ankles and I'm gonna come to 00:20:21.960 --> 00:20:24.720 lie down so I'm actually gonna turn this 00:20:24.720 --> 00:20:27.420 way but gently crossing through the 00:20:27.420 --> 00:20:28.980 ankles or you can sidesaddle I just come 00:20:28.980 --> 00:20:32.000 to lie flat on your back 00:20:36.050 --> 00:20:38.190 adjust your clothing do whatever you 00:20:38.190 --> 00:20:39.930 have to do and then inhale reach the 00:20:39.930 --> 00:20:41.700 fingertips up for a nice full body 00:20:41.700 --> 00:20:46.320 stretch inhale breathe in the day and 00:20:46.320 --> 00:20:51.780 then exhale let it go inhale spread the 00:20:51.780 --> 00:20:58.260 fingertips and toes exhale let it go one 00:20:58.260 --> 00:21:04.820 more like that inhale exhale let it go 00:21:04.820 --> 00:21:09.480 great floating the fingertips down palms 00:21:09.480 --> 00:21:11.760 are gonna come just set our sides here 00:21:11.760 --> 00:21:14.610 I'm gonna hug one knee in let's go let's 00:21:14.610 --> 00:21:17.750 let's let's go ahead and say right knee 00:21:17.750 --> 00:21:19.800 so I want to keep it loose but else I 00:21:19.800 --> 00:21:20.790 don't want to keep you wondering so 00:21:20.790 --> 00:21:21.960 let's do right knee I'm going to 00:21:21.960 --> 00:21:24.120 interlace the fingertips around the shin 00:21:24.120 --> 00:21:26.850 here and draw my right knee in towards 00:21:26.850 --> 00:21:31.020 my heart breathing into the belly here 00:21:31.020 --> 00:21:33.150 I'm going to press into my left heel 00:21:33.150 --> 00:21:35.600 [Music] 00:21:35.600 --> 00:21:38.280 rotate the right ankle one way and then 00:21:38.280 --> 00:21:40.530 the other notice if your shoulders have 00:21:40.530 --> 00:21:42.390 begun to kind of crawl up to your ears 00:21:42.390 --> 00:21:44.820 here this is normal this is natural make 00:21:44.820 --> 00:21:46.350 sure we take a second here to walk the 00:21:46.350 --> 00:21:48.690 shoulders down away from the ears find 00:21:48.690 --> 00:21:49.730 again that 00:21:49.730 --> 00:21:54.860 and chest that open-heart from here 00:21:54.860 --> 00:21:56.419 Neves trawling all the way up towards 00:21:56.419 --> 00:21:59.720 the heart towards the chin top of the 00:21:59.720 --> 00:22:04.340 left thigh is drawing down eyes are soft 00:22:04.340 --> 00:22:07.789 or my eyes are closed and then from here 00:22:07.789 --> 00:22:10.010 I'm gonna just open up just micro 00:22:10.010 --> 00:22:13.010 movement again open up the right knee to 00:22:13.010 --> 00:22:14.870 be more towards the right shoulder so 00:22:14.870 --> 00:22:16.399 before I was drawing it towards the chin 00:22:16.399 --> 00:22:18.320 now I'm gonna open it up to draw it 00:22:18.320 --> 00:22:19.789 towards the right shoulder I can stay 00:22:19.789 --> 00:22:24.320 here maybe i hook my right elbow to my 00:22:24.320 --> 00:22:26.809 right knee and then maybe I bring my 00:22:26.809 --> 00:22:29.210 left palm just to kind of guide this 00:22:29.210 --> 00:22:32.029 left hip point down now we were active 00:22:32.029 --> 00:22:34.460 in the feet permission now to inhale in 00:22:34.460 --> 00:22:39.559 and exhale relax the feet notice if 00:22:39.559 --> 00:22:40.850 there's any shift in the right hip 00:22:40.850 --> 00:22:43.309 crease here soften through your 00:22:43.309 --> 00:22:48.830 fingertips relax or jog and keep 00:22:48.830 --> 00:22:50.570 returning back to the sound of the 00:22:50.570 --> 00:22:57.370 breath my friends inhale in 00:22:57.370 --> 00:22:59.770 on an exhale we're gonna take both hands 00:22:59.770 --> 00:23:01.660 to that right knee and gently guide it 00:23:01.660 --> 00:23:05.230 across the body into a little twist so a 00:23:05.230 --> 00:23:07.750 couple of options options here I can 00:23:07.750 --> 00:23:10.150 hook my right toes around the back of 00:23:10.150 --> 00:23:12.280 that left thigh if that feels good or I 00:23:12.280 --> 00:23:16.000 can just let it freefall so you decide 00:23:16.000 --> 00:23:17.710 noticing I'm opening up through the 00:23:17.710 --> 00:23:22.510 right wing here and then again no static 00:23:22.510 --> 00:23:23.860 motion here but I'm getting ready for 00:23:23.860 --> 00:23:26.050 bed I want to empower you or encourage 00:23:26.050 --> 00:23:31.180 you to find small micro movements cater 00:23:31.180 --> 00:23:33.460 to your body get ready for your night 00:23:33.460 --> 00:23:36.330 sleep and address whatever is going on 00:23:36.330 --> 00:23:38.560 so maybe you rock a little back and 00:23:38.560 --> 00:23:40.480 forth maybe you enjoy the hook here 00:23:40.480 --> 00:23:43.660 maybe you turn on to the right ear for a 00:23:43.660 --> 00:23:47.070 little bit deeper twist 00:23:51.640 --> 00:23:53.980 breathe 00:23:53.980 --> 00:23:55.720 [Music] 00:23:55.720 --> 00:23:59.810 take a nice solid inhale in and on the 00:23:59.810 --> 00:24:03.860 exhale let's melt it back I'm gonna send 00:24:03.860 --> 00:24:05.570 my right leg all the way up towards the 00:24:05.570 --> 00:24:07.370 sky now now maybe the leg doesn't 00:24:07.370 --> 00:24:09.260 straighten who cares keep it nice and 00:24:09.260 --> 00:24:11.180 bent keep it really generously Ben if 00:24:11.180 --> 00:24:12.920 that feels best for you anything in 00:24:12.920 --> 00:24:13.630 between 00:24:13.630 --> 00:24:16.310 I'm gonna take my fingertips interlace 00:24:16.310 --> 00:24:20.390 behind the thigh if you are a flexible 00:24:20.390 --> 00:24:22.330 person you're very bending you're 00:24:22.330 --> 00:24:24.380 wanting to go a little bit higher we can 00:24:24.380 --> 00:24:29.000 bring the palms to the calf and if 00:24:29.000 --> 00:24:30.260 you're super bendy you want to grab that 00:24:30.260 --> 00:24:32.300 toe you can but I say we kind of keep 00:24:32.300 --> 00:24:34.300 the nervous system calm and quiet 00:24:34.300 --> 00:24:36.950 letting the blood flow in the opposite 00:24:36.950 --> 00:24:40.460 direction so you have a couple different 00:24:40.460 --> 00:24:41.930 options here and you can mix and match 00:24:41.930 --> 00:24:44.150 I'm from Austin Texas I always encourage 00:24:44.150 --> 00:24:46.700 mix and match right nothing has to match 00:24:46.700 --> 00:24:52.190 anymore I can keep it weird to go one 00:24:52.190 --> 00:24:54.560 step further well inhale in and exhale 00:24:54.560 --> 00:24:59.030 draw the nose up rounding the spine just 00:24:59.030 --> 00:25:01.520 a couple breaths here notice I'm keeping 00:25:01.520 --> 00:25:04.940 my shoulders down and away from my ears 00:25:04.940 --> 00:25:07.730 lots of space heart still lifted and 00:25:07.730 --> 00:25:11.870 open even here wiggling the toes on an 00:25:11.870 --> 00:25:15.620 exhale I shall release it back down send 00:25:15.620 --> 00:25:19.190 that right leg down and switch trying to 00:25:19.190 --> 00:25:20.600 left knee up towards the heart 00:25:20.600 --> 00:25:22.790 interlacing the fingertips take a deep 00:25:22.790 --> 00:25:27.770 breath in squeeze that left knee towards 00:25:27.770 --> 00:25:30.110 the chin towards the heart press into 00:25:30.110 --> 00:25:32.720 that right heel top of the right thigh 00:25:32.720 --> 00:25:35.510 draws down as I breathe into the belly 00:25:35.510 --> 00:25:38.910 and then allow everything else to relax 00:25:38.910 --> 00:25:43.400 the arms relaxed down the ribcage 00:25:43.400 --> 00:25:46.710 softens I can rotate this left ankle one 00:25:46.710 --> 00:25:51.840 way and then the other guys keep 00:25:51.840 --> 00:25:53.820 noticing those thoughts as they come to 00:25:53.820 --> 00:25:56.400 acknowledge them smile at them ask 00:25:56.400 --> 00:25:58.140 yourself if do you need them right now 00:25:58.140 --> 00:26:00.600 and if the answer is no come back to the 00:26:00.600 --> 00:26:06.870 breath now opening up left knee comes 00:26:06.870 --> 00:26:09.510 now more towards the left shoulder so we 00:26:09.510 --> 00:26:13.650 massage that hip crease stay here or we 00:26:13.650 --> 00:26:16.440 can hook the left elbow into that left 00:26:16.440 --> 00:26:19.890 knee notice my right foot is still 00:26:19.890 --> 00:26:21.090 bright here I'm going to take a deep 00:26:21.090 --> 00:26:23.580 breath in and then on an exhale relax 00:26:23.580 --> 00:26:25.620 the feet bring that right palm to the 00:26:25.620 --> 00:26:27.960 top of that right thigh bone this might 00:26:27.960 --> 00:26:29.580 be coming up here no worries guys that's 00:26:29.580 --> 00:26:31.710 why we have this hand here to just in 00:26:31.710 --> 00:26:38.520 time open it up soften that so as here 00:26:38.520 --> 00:26:39.280 mmm 00:26:39.280 --> 00:26:41.780 [Music] 00:26:41.780 --> 00:26:45.780 take a deep breath in I'm moving into 00:26:45.780 --> 00:26:47.190 your twist whenever you're ready using 00:26:47.190 --> 00:26:49.350 the hands kind of integrating the whole 00:26:49.350 --> 00:26:52.070 body here as we move into our twist oh 00:26:52.070 --> 00:26:56.370 yeah oh yeah if you feel like moaning 00:26:56.370 --> 00:26:59.310 and groaning I say do it it's only gonna 00:26:59.310 --> 00:27:04.110 be an extra form of release breathing 00:27:04.110 --> 00:27:05.330 into the chest 00:27:05.330 --> 00:27:07.370 I can hook the foot here or we can let 00:27:07.370 --> 00:27:09.500 it OOP you can let it roam free 00:27:09.500 --> 00:27:14.000 I can't open up through the left bean we 00:27:14.000 --> 00:27:17.930 can even turn onto that left ear and I 00:27:17.930 --> 00:27:20.000 can if you're interested you can we have 00:27:20.000 --> 00:27:22.930 a whole video on a recline twist it's 00:27:22.930 --> 00:27:26.150 nice to give yourself a little pet job 00:27:26.150 --> 00:27:29.600 here oh gosh the power of touch is so 00:27:29.600 --> 00:27:31.130 powerful in yoga just give yourself a 00:27:31.130 --> 00:27:32.360 little bit of movement here as when I 00:27:32.360 --> 00:27:36.580 meant breathe into your belly 00:27:39.160 --> 00:27:41.150 hopefully you're smiling and that 00:27:41.150 --> 00:27:44.030 cursing me right now take a deep breath 00:27:44.030 --> 00:27:47.180 in exhale melt it back to Center happy 00:27:47.180 --> 00:27:50.420 baby your happy Buddha the day we do 00:27:50.420 --> 00:27:51.980 this in foundations of yoga is gonna be 00:27:51.980 --> 00:27:53.930 interesting but we cannot leave it out 00:27:53.930 --> 00:27:56.630 so we take the feet all the way up 00:27:56.630 --> 00:27:58.580 towards the sky it's actually spending a 00:27:58.580 --> 00:28:02.300 couple breaths here just letting the 00:28:02.300 --> 00:28:03.350 blood flow in the opposite direction 00:28:03.350 --> 00:28:05.030 hands on the belly your hands on the 00:28:05.030 --> 00:28:08.390 ribcage point in flex the feet soon 00:28:08.390 --> 00:28:10.550 we'll do legs at the wall as foundations 00:28:10.550 --> 00:28:11.840 and that's gonna be 00:28:11.840 --> 00:28:15.020 [Music] 00:28:16.080 --> 00:28:19.540 and then we'll bend the knees and grab 00:28:19.540 --> 00:28:21.870 the outer edges of the feet to start 00:28:21.870 --> 00:28:24.580 soles of the feet stay pointing up 00:28:24.580 --> 00:28:26.470 towards the sky parallel to the ceiling 00:28:26.470 --> 00:28:29.650 and the knees drop down as we kind of 00:28:29.650 --> 00:28:32.580 open up here just be sure for 00:28:32.580 --> 00:28:36.520 appropriateness okay find what feels 00:28:36.520 --> 00:28:39.940 good my friends so you can pop your toes 00:28:39.940 --> 00:28:41.290 here hopefully it's not offensive to 00:28:41.290 --> 00:28:45.040 anyone in your home you can massage the 00:28:45.040 --> 00:28:47.620 feet after a couple breaths here you can 00:28:47.620 --> 00:28:49.450 grab the inner arches of the feet kind 00:28:49.450 --> 00:28:53.070 of stirring the legs pulling down gently 00:28:53.070 --> 00:28:56.290 breathing into your booty breathing into 00:28:56.290 --> 00:29:01.270 your hips we can also take the middle 00:29:01.270 --> 00:29:03.490 finger index finger and thumb to the the 00:29:03.490 --> 00:29:06.280 big toes here that sometimes feels yummy 00:29:06.280 --> 00:29:09.040 as we breathe into the lower back draw 00:29:09.040 --> 00:29:10.750 your tailbone down towards the Earth my 00:29:10.750 --> 00:29:12.220 friends lengthen through the back of the 00:29:12.220 --> 00:29:14.680 neck by tucking your chin slightly take 00:29:14.680 --> 00:29:15.910 a deep breath in if it feels good 00:29:15.910 --> 00:29:18.700 straighten one leg just see what happens 00:29:18.700 --> 00:29:23.650 be mindful and then the other if you're 00:29:23.650 --> 00:29:25.660 bendy you can maybe straighten both and 00:29:25.660 --> 00:29:27.520 then maybe begin to rock a little side 00:29:27.520 --> 00:29:32.920 to side kind of childlike energy as we 00:29:32.920 --> 00:29:38.070 again tell the body tell the mind signal 00:29:38.070 --> 00:29:42.520 but it's time to slow down to let go of 00:29:42.520 --> 00:29:46.420 our stresses our to-do lists and get 00:29:46.420 --> 00:29:49.270 ready to rest one more breath here and 00:29:49.270 --> 00:29:54.330 happy baby or happy Buddha your version 00:29:54.650 --> 00:29:57.450 and then to release will bring the soles 00:29:57.450 --> 00:29:58.799 of the feet down to the earth you can do 00:29:58.799 --> 00:30:02.000 it with a thud sometimes that feels nice 00:30:02.000 --> 00:30:03.960 and you can do it a couple times that 00:30:03.960 --> 00:30:05.360 felt really good 00:30:05.360 --> 00:30:08.789 just kind of letting the body shake here 00:30:08.789 --> 00:30:10.740 I'll open the palms out wide take a deep 00:30:10.740 --> 00:30:12.690 breath in windshield wiper the legs a 00:30:12.690 --> 00:30:17.280 little side to side we're gonna prepare 00:30:17.280 --> 00:30:19.740 for set to bend asana bridge pose and 00:30:19.740 --> 00:30:21.720 then we'll take it to shavasan so 00:30:21.720 --> 00:30:27.030 winding down doing our best to stay in 00:30:27.030 --> 00:30:31.440 the present moment you deserve to feel 00:30:31.440 --> 00:30:35.360 good you deserve a good night's rest 00:30:35.360 --> 00:30:38.600 again just by acknowledging this moment 00:30:38.600 --> 00:30:40.669 acknowledging the thoughts this time 00:30:40.669 --> 00:30:43.380 bringing awareness we give ourself 00:30:43.380 --> 00:30:44.820 permission to have an awesome night's 00:30:44.820 --> 00:30:49.500 rest okay trawl the heels up towards the 00:30:49.500 --> 00:30:52.559 sit bones here flip the palms down drop 00:30:52.559 --> 00:30:54.179 the shoulder blades in together and down 00:30:54.179 --> 00:30:55.830 knees are pointing up towards the sky 00:30:55.830 --> 00:30:57.780 and I'm rooting into all four corners of 00:30:57.780 --> 00:30:59.850 the feet now we're not gonna waste 00:30:59.850 --> 00:31:01.530 ourself up into this bridge we throw 00:31:01.530 --> 00:31:03.000 ourselves around all day 00:31:03.000 --> 00:31:05.250 throw our bodies around moving in a fast 00:31:05.250 --> 00:31:08.610 pace so again unhurried no rush knees 00:31:08.610 --> 00:31:09.659 nice and slow 00:31:09.659 --> 00:31:11.460 press in all four corners of the feet 00:31:11.460 --> 00:31:15.150 press and all ten fingerprints and nice 00:31:15.150 --> 00:31:17.490 and slow from the tailbone notice how 00:31:17.490 --> 00:31:19.530 I'm rocking my pelvis first so I'll kind 00:31:19.530 --> 00:31:20.909 of exaggerate this if you want a peak 00:31:20.909 --> 00:31:24.480 for a second peeling up from the 00:31:24.480 --> 00:31:30.000 tailbone slowly I'm massaging up through 00:31:30.000 --> 00:31:33.450 the spine lifting I may not even lift 00:31:33.450 --> 00:31:35.100 into a full bridge post day I may just 00:31:35.100 --> 00:31:37.710 go this far or this fire this fire but 00:31:37.710 --> 00:31:40.650 massaging the spine the back coming all 00:31:40.650 --> 00:31:42.450 the way up maybe instead of pressing 00:31:42.450 --> 00:31:45.240 into the palms kind of you know active I 00:31:45.240 --> 00:31:47.220 go a little more Yin here opening the 00:31:47.220 --> 00:31:50.850 palms opening the shoulders as I lift my 00:31:50.850 --> 00:31:52.650 sit bones sitting bones towards the 00:31:52.650 --> 00:31:54.680 backs of the knees 00:31:54.680 --> 00:32:00.170 and then on an exhale float it down now 00:32:00.170 --> 00:32:03.040 do a couple of these at your own pace 00:32:03.040 --> 00:32:05.390 playing with the palms playing with the 00:32:05.390 --> 00:32:08.600 shoulders but finding the sensations 00:32:08.600 --> 00:32:11.060 that you love in this fine sometimes 00:32:11.060 --> 00:32:12.980 it's nice to even move the arms here 00:32:12.980 --> 00:32:15.290 kind of like puppet arms because you can 00:32:15.290 --> 00:32:17.960 really get deep into that spinal massage 00:32:17.960 --> 00:32:18.970 here 00:32:18.970 --> 00:32:22.910 keep moving breathing another option if 00:32:22.910 --> 00:32:25.280 you do have a block is to take a little 00:32:25.280 --> 00:32:29.210 more restorative bridge and lift up and 00:32:29.210 --> 00:32:31.340 maybe set the block at any level in the 00:32:31.340 --> 00:32:34.280 sacrum just giving a little lift here 00:32:34.280 --> 00:32:38.690 and breathing is right lower back like 00:32:38.690 --> 00:32:44.360 pajama shirts too baggy I'm kind of 00:32:44.360 --> 00:32:48.290 taking the work out of it finding that 00:32:48.290 --> 00:32:50.530 ease 00:33:02.620 --> 00:33:08.480 when you feel satisfied roll it down hug 00:33:08.480 --> 00:33:10.490 the knees into the chest one more time 00:33:10.490 --> 00:33:13.310 give yourself a hug acknowledge yourself 00:33:13.310 --> 00:33:16.030 for taking the time to practice today 00:33:16.030 --> 00:33:18.440 acknowledge yourself for not just saying 00:33:18.440 --> 00:33:21.290 I have insomnia I can't sleep I'm doing 00:33:21.290 --> 00:33:22.610 something about I'm checking with my 00:33:22.610 --> 00:33:28.810 body signaling my mind rising above 00:33:30.040 --> 00:33:33.510 connecting to the present moment 00:33:33.510 --> 00:33:35.460 squeeze your knees into your chest take 00:33:35.460 --> 00:33:38.790 a deep breath in and then exhale unravel 00:33:38.790 --> 00:33:40.920 if you want here you can transition to 00:33:40.920 --> 00:33:45.120 your bed if you're really ready you can 00:33:45.120 --> 00:33:46.500 transition to your bed here now 00:33:46.500 --> 00:33:49.230 otherwise we're gonna open the legs a 00:33:49.230 --> 00:33:51.690 little bit wider than normal so if you 00:33:51.690 --> 00:33:53.430 find that you're here in shavasana 00:33:53.430 --> 00:33:56.520 that's cool but my friends open it up 00:33:56.520 --> 00:34:00.110 today open your legs open your arms wide 00:34:00.110 --> 00:34:03.510 if you have a blanket I'll go ahead and 00:34:03.510 --> 00:34:04.470 grab a blanket here because I have 00:34:04.470 --> 00:34:06.150 plenty of blankets today it's nice 00:34:06.150 --> 00:34:07.730 sometimes to bring a blanket or a pillow 00:34:07.730 --> 00:34:11.610 to the top of the pelvic bone or the 00:34:11.610 --> 00:34:16.139 hips here or even the belly take the 00:34:16.139 --> 00:34:17.730 chest open it wide draw the shoulder 00:34:17.730 --> 00:34:20.040 blades together and we set ourselves up 00:34:20.040 --> 00:34:23.790 for the best and most beautiful relaxing 00:34:23.790 --> 00:34:26.550 shavasana you've ever experienced press 00:34:26.550 --> 00:34:29.040 into the heels alerts and then relax the 00:34:29.040 --> 00:34:31.020 ankles and feet completely and fully 00:34:31.020 --> 00:34:35.418 into the mat spread the fingertips wide 00:34:35.418 --> 00:34:38.070 spread your arms and then exhale relax 00:34:38.070 --> 00:34:40.260 your fingertips your wrists your arms 00:34:40.260 --> 00:34:44.610 completely and fully into the mat extend 00:34:44.610 --> 00:34:45.750 through the crown of the head tuck your 00:34:45.750 --> 00:34:49.739 chin into your chest breathe in and then 00:34:49.739 --> 00:34:52.230 relax your head your neck your shoulders 00:34:52.230 --> 00:34:57.379 completely and fully into the mat 00:34:59.750 --> 00:35:05.310 relax your jaw soften the skin of the 00:35:05.310 --> 00:35:09.960 face let the breath return to its 00:35:09.960 --> 00:35:13.460 natural normal rhythm 00:35:13.460 --> 00:35:16.739 [Music] 00:35:17.590 --> 00:35:19.750 let the tops of the thighs grow heavy 00:35:19.750 --> 00:35:25.450 the hips the buttocks crows heavy we saw 00:35:25.450 --> 00:35:27.730 from the belly here and relax the torso 00:35:27.730 --> 00:35:30.610 completely and fully into the mat giving 00:35:30.610 --> 00:35:33.520 the body permission to be completely and 00:35:33.520 --> 00:35:37.530 fully at ease no matter what came before 00:35:37.530 --> 00:35:43.060 matter what kind of day we had coming 00:35:43.060 --> 00:35:44.710 into this present moment no matter 00:35:44.710 --> 00:35:48.100 what's to come what's next maybe you 00:35:48.100 --> 00:35:51.970 still have stuff to do tonight but give 00:35:51.970 --> 00:35:53.590 yourself this moment even if it's just 00:35:53.590 --> 00:35:58.860 for one fine full breath 00:36:03.910 --> 00:36:07.059 choose to enjoy this moment choose to 00:36:07.059 --> 00:36:10.000 have a good night's sleep choose to let 00:36:10.000 --> 00:36:12.760 your yoga practice serve you in every 00:36:12.760 --> 00:36:16.630 miraculous way possible stay here as 00:36:16.630 --> 00:36:21.670 long as you like my friends have a good 00:36:21.670 --> 00:36:23.940 evening 00:36:25.349 --> 00:36:28.890 stick with the breath 00:36:43.240 --> 00:36:47.879 [Music]