1 00:00:00,000 --> 00:00:01,800 good evening everyone and welcome to 2 00:00:01,800 --> 00:00:04,380 yoga with Adriene I am Adriene and you 3 00:00:04,380 --> 00:00:06,150 requested it we are going to learn a 4 00:00:06,150 --> 00:00:08,400 bedtime yoga sequence today this is 5 00:00:08,400 --> 00:00:11,040 great for all levels if you're not 6 00:00:11,040 --> 00:00:12,570 getting ready for bed this is a great 7 00:00:12,570 --> 00:00:14,849 sequence for relaxation just kind of 8 00:00:14,849 --> 00:00:16,289 distressing the body rejuvenating the 9 00:00:16,289 --> 00:00:18,810 body but if you are ready for bed you're 10 00:00:18,810 --> 00:00:21,119 in the right place maybe you've had a 11 00:00:21,119 --> 00:00:23,130 long day at work or you've been on your 12 00:00:23,130 --> 00:00:24,330 feet all day and you're still in your 13 00:00:24,330 --> 00:00:25,800 work clothes or maybe you're in your 14 00:00:25,800 --> 00:00:28,230 sexy yoga pants what I'm going to invite 15 00:00:28,230 --> 00:00:31,260 us all to do myself included is to go 16 00:00:31,260 --> 00:00:33,300 into another room or the matter what 17 00:00:33,300 --> 00:00:35,370 room you're in go change into something 18 00:00:35,370 --> 00:00:38,070 comfortable okay put on the most comfy 19 00:00:38,070 --> 00:00:41,820 thing that you own okay right now okay 20 00:00:41,820 --> 00:00:43,590 so now that we're in our comfy clothes 21 00:00:43,590 --> 00:00:45,469 hopefully you paused it and put on your 22 00:00:45,469 --> 00:00:48,840 favorite old shirt your comfy pants you 23 00:00:48,840 --> 00:00:50,850 can go in the nude for all I care and 24 00:00:50,850 --> 00:00:52,469 just make sure you're comfortable for 25 00:00:52,469 --> 00:00:54,809 this sequence okay let's hop on the mat 26 00:00:54,809 --> 00:00:57,610 for a little bedtime yoga 27 00:00:57,610 --> 00:01:02,670 [Music] 28 00:01:07,520 --> 00:01:10,229 okay so hopefully you've changed into 29 00:01:10,229 --> 00:01:11,400 something comfortable you're in your 30 00:01:11,400 --> 00:01:13,200 pajamas even already maybe you've even 31 00:01:13,200 --> 00:01:15,060 taken a second to wash your face or 32 00:01:15,060 --> 00:01:15,990 brush your teeth if you want to go 33 00:01:15,990 --> 00:01:17,729 straight to bed if you're really having 34 00:01:17,729 --> 00:01:19,500 trouble sleeping and hoping to find some 35 00:01:19,500 --> 00:01:22,320 relief here just pause and make sure 36 00:01:22,320 --> 00:01:24,180 you're ready to go so that we can really 37 00:01:24,180 --> 00:01:27,149 find the relaxation and really find what 38 00:01:27,149 --> 00:01:28,979 it is that we're looking for here in the 39 00:01:28,979 --> 00:01:31,680 sequence as we signal the mind in the 40 00:01:31,680 --> 00:01:36,750 body to get ready for bed okay so once 41 00:01:36,750 --> 00:01:38,490 we've arrived on the mat we feel good 42 00:01:38,490 --> 00:01:40,170 we're going to come into a nice 43 00:01:40,170 --> 00:01:42,690 cross-legged position here you can sit 44 00:01:42,690 --> 00:01:44,940 up on a blanket lift the hips or maybe 45 00:01:44,940 --> 00:01:46,140 you have a block or we've talked about 46 00:01:46,140 --> 00:01:48,690 sitting on books even anything anything 47 00:01:48,690 --> 00:01:50,909 to help support this length in the spine 48 00:01:50,909 --> 00:01:53,159 this straight spine so if you feel like 49 00:01:53,159 --> 00:01:54,690 you're already here kind of crumpled to 50 00:01:54,690 --> 00:01:56,640 begin with let's see if we can lift this 51 00:01:56,640 --> 00:01:58,649 the sitting bones up lift the hips up to 52 00:01:58,649 --> 00:02:00,149 give ourselves a little bit more of a 53 00:02:00,149 --> 00:02:02,880 fighting chance we'll come in to 54 00:02:02,880 --> 00:02:06,509 sukhasana nice cross-legged position 55 00:02:06,509 --> 00:02:08,880 the hands can rest gently on the knees 56 00:02:08,880 --> 00:02:13,680 here or maybe we take one palm into the 57 00:02:13,680 --> 00:02:17,630 other here resting the hands in the lab 58 00:02:17,870 --> 00:02:21,390 you choose take a second to roll up 59 00:02:21,390 --> 00:02:24,989 through the spine find that length lift 60 00:02:24,989 --> 00:02:26,459 and lengthen through the crown of the 61 00:02:26,459 --> 00:02:28,470 head and draw the tops of the thighs 62 00:02:28,470 --> 00:02:36,299 down relax the skin of the face soften 63 00:02:36,299 --> 00:02:37,980 your eyelids or close your eyes and I'm 64 00:02:37,980 --> 00:02:39,239 going to do my best today in this 65 00:02:39,239 --> 00:02:40,859 sequence name try to be really mindful 66 00:02:40,859 --> 00:02:43,290 to guide you with my voice so that 67 00:02:43,290 --> 00:02:45,900 whenever possible you can keep a soft 68 00:02:45,900 --> 00:02:49,230 gaze or maybe your eyes closed and not 69 00:02:49,230 --> 00:02:51,450 have to necessarily look at the video 70 00:02:51,450 --> 00:02:54,000 the whole time or even better if you're 71 00:02:54,000 --> 00:02:55,709 returning to the video if you favor to 72 00:02:55,709 --> 00:02:56,970 the video I want to keep coming back to 73 00:02:56,970 --> 00:03:00,359 it then as time goes on we won't be 74 00:03:00,359 --> 00:03:01,950 looking at the video at all just using 75 00:03:01,950 --> 00:03:06,540 my voice and kind of closing the eyes 76 00:03:06,540 --> 00:03:11,310 getting a little bit drowsy prepared for 77 00:03:11,310 --> 00:03:13,800 bed okay I did it myself got a little 78 00:03:13,800 --> 00:03:14,720 drowsy there okay 79 00:03:14,720 --> 00:03:17,510 sitting up nice and tall soft gaze eyes 80 00:03:17,510 --> 00:03:23,150 closed you choose find this natural lift 81 00:03:23,150 --> 00:03:26,210 in the heart and then on an inhale draw 82 00:03:26,210 --> 00:03:28,580 your shoulders up towards your ears 83 00:03:28,580 --> 00:03:30,830 no tension I don't want to say squeeze 84 00:03:30,830 --> 00:03:33,110 but just draw your shoulders all the way 85 00:03:33,110 --> 00:03:35,570 up to your earlobes take a deep breath 86 00:03:35,570 --> 00:03:38,210 in maybe hug the lower belly in just 87 00:03:38,210 --> 00:03:41,990 slightly and then on and exhale relax it 88 00:03:41,990 --> 00:03:45,500 back down shoulders elbows down neck 89 00:03:45,500 --> 00:03:49,490 nice and long so a little bit of our 90 00:03:49,490 --> 00:03:52,120 vocabulary here today is slow and 91 00:03:52,120 --> 00:03:54,890 unhurried we're rushing all day we're 92 00:03:54,890 --> 00:03:58,010 working all day and just continue to 93 00:03:58,010 --> 00:03:59,210 deepen the breath here as I talk a 94 00:03:59,210 --> 00:04:03,320 little bit so in this practice we are 95 00:04:03,320 --> 00:04:04,430 going to give ourselves permission to 96 00:04:04,430 --> 00:04:07,030 slow down we can just signal the brain 97 00:04:07,030 --> 00:04:09,530 signal the body that it's time for a 98 00:04:09,530 --> 00:04:11,390 rest a couple more times here inhale 99 00:04:11,390 --> 00:04:14,200 drawing the shoulders up to the ear 100 00:04:14,200 --> 00:04:18,200 nice slow and steady movement as I move 101 00:04:18,200 --> 00:04:20,390 with the breath and then exhale looping 102 00:04:20,390 --> 00:04:23,030 the shoulders elbows draw down long 103 00:04:23,030 --> 00:04:28,070 beautiful neck inhale shoulders drawl up 104 00:04:28,070 --> 00:04:30,730 deep breath in 105 00:04:30,730 --> 00:04:33,650 looping them down heart stays lifted 106 00:04:33,650 --> 00:04:37,480 open chest open collarbone 107 00:04:37,480 --> 00:04:42,940 one more inhale shoulders or eyes and 108 00:04:42,940 --> 00:04:45,790 then exhale shoulder blades in and 109 00:04:45,790 --> 00:04:49,180 together and down and taking a second 110 00:04:49,180 --> 00:04:53,590 here to check in with the neck drawing a 111 00:04:53,590 --> 00:04:56,260 line with the nose up and down nice and 112 00:04:56,260 --> 00:05:00,850 slow and then left to right nice and 113 00:05:00,850 --> 00:05:01,570 easy 114 00:05:01,570 --> 00:05:06,400 nothing fancy here ask yourself are you 115 00:05:06,400 --> 00:05:07,630 kind of already just going through our 116 00:05:07,630 --> 00:05:11,620 yoga sequence motions are we opening 117 00:05:11,620 --> 00:05:13,630 ourselves up to the sensations like 118 00:05:13,630 --> 00:05:15,190 really paying attention to the 119 00:05:15,190 --> 00:05:17,760 sensations of the body here again 120 00:05:17,760 --> 00:05:24,070 inviting the mind to rest or become 121 00:05:24,070 --> 00:05:26,500 closer to that point of rest now taking 122 00:05:26,500 --> 00:05:29,680 in a couple circles drawing circles with 123 00:05:29,680 --> 00:05:34,150 the nose maybe your back is tired from 124 00:05:34,150 --> 00:05:37,180 sitting at a desk all day in that case 125 00:05:37,180 --> 00:05:39,430 keep the heart lifted tops of the thighs 126 00:05:39,430 --> 00:05:42,850 sound support your body just about my 127 00:05:42,850 --> 00:05:47,110 mic with my chin there's sorry go one 128 00:05:47,110 --> 00:05:50,590 way and then the other and then when you 129 00:05:50,590 --> 00:05:52,930 feel satisfied come back to Center align 130 00:05:52,930 --> 00:05:55,240 your head over your heart your heart 131 00:05:55,240 --> 00:05:57,690 over your pelvis 132 00:05:59,010 --> 00:06:01,810 now close your eyes and we're gonna take 133 00:06:01,810 --> 00:06:04,870 ten solid nice smooth deep breaths just 134 00:06:04,870 --> 00:06:08,290 very gently again unhurried inviting the 135 00:06:08,290 --> 00:06:10,300 body and the mind to connect via the 136 00:06:10,300 --> 00:06:12,520 breath here so if you've had a busy day 137 00:06:12,520 --> 00:06:16,960 or even particularly stressed out the 138 00:06:16,960 --> 00:06:19,060 breath can be an awesome tool for 139 00:06:19,060 --> 00:06:26,320 quieting the mind signaling the brain to 140 00:06:26,320 --> 00:06:32,340 slow down signaling the body to soften 141 00:06:32,340 --> 00:06:36,880 again no rush take a couple moments here 142 00:06:36,880 --> 00:06:39,729 to just be with the breath in and out in 143 00:06:39,729 --> 00:06:43,660 and out relax the area between your two 144 00:06:43,660 --> 00:06:54,910 eyebrow relax your jaw if you feel 145 00:06:54,910 --> 00:06:56,740 inspired to let an exhale out through 146 00:06:56,740 --> 00:06:58,240 the mouth please 147 00:06:58,240 --> 00:07:02,460 find what feels good let it go 148 00:07:02,460 --> 00:07:05,440 maybe you begin to drop into your ujjayi 149 00:07:05,440 --> 00:07:08,680 breath the victorious breath an audible 150 00:07:08,680 --> 00:07:12,880 breath that the mind can anchor on take 151 00:07:12,880 --> 00:07:14,410 one more deep breath in through the nose 152 00:07:14,410 --> 00:07:18,639 and this one go ahead and let it out 153 00:07:18,639 --> 00:07:20,110 through the lips like you're blowing out 154 00:07:20,110 --> 00:07:25,060 birthday cake candles can make a wish if 155 00:07:25,060 --> 00:07:29,260 you wanted to - alright palms come in to 156 00:07:29,260 --> 00:07:31,330 the knees here as I inhale nice easy 157 00:07:31,330 --> 00:07:33,880 spinal flex elbows draw down heart lifts 158 00:07:33,880 --> 00:07:37,419 up open the throat chakra and then 159 00:07:37,419 --> 00:07:40,080 exhale close your eyes chin to chest 160 00:07:40,080 --> 00:07:42,639 rounding forward massage your booty 161 00:07:42,639 --> 00:07:46,090 releasing the lower back here couple 162 00:07:46,090 --> 00:07:49,870 more times move at your own pace notice 163 00:07:49,870 --> 00:07:52,380 the thoughts that come up 164 00:07:52,380 --> 00:07:56,370 I think yoga's is often misinterpreted 165 00:07:56,370 --> 00:07:57,690 that we're supposed to clear our minds 166 00:07:57,690 --> 00:07:58,800 and people freak out because they're 167 00:07:58,800 --> 00:08:00,450 like I can't clear my my ex I had a 168 00:08:00,450 --> 00:08:03,720 great comment the other day from viewer 169 00:08:03,720 --> 00:08:06,090 from a friend saying I just simply 170 00:08:06,090 --> 00:08:08,160 cannot get my mind to stop in fact it 171 00:08:08,160 --> 00:08:10,170 seems to race even more when I hop on 172 00:08:10,170 --> 00:08:12,630 the mat so cut yourself a break 173 00:08:12,630 --> 00:08:14,250 acknowledge the thoughts don't ignore 174 00:08:14,250 --> 00:08:17,760 them it's about the practice not the 175 00:08:17,760 --> 00:08:22,710 doing right it's the the process not the 176 00:08:22,710 --> 00:08:27,060 goal so as you do your spinal flex here 177 00:08:27,060 --> 00:08:28,890 notice the thoughts that come up or 178 00:08:28,890 --> 00:08:30,330 maybe the stresses the things that are 179 00:08:30,330 --> 00:08:32,820 worrying you and acknowledge them and 180 00:08:32,820 --> 00:08:35,669 embrace them by acknowledging them by 181 00:08:35,669 --> 00:08:38,220 becoming aware of them we give the mind 182 00:08:38,220 --> 00:08:39,990 the body even the heart if you will 183 00:08:39,990 --> 00:08:43,140 permission to let them go just for the 184 00:08:43,140 --> 00:08:45,690 moment maybe we can let them go for the 185 00:08:45,690 --> 00:08:48,060 whole night improving the quality of our 186 00:08:48,060 --> 00:08:51,210 sleep by rest knowing that we can always 187 00:08:51,210 --> 00:08:52,560 pick them out tomorrow morning if we 188 00:08:52,560 --> 00:08:55,170 want just ask yourself if they're 189 00:08:55,170 --> 00:08:56,760 helpful to you right now and if the 190 00:08:56,760 --> 00:08:59,040 answer is no let it go come back to the 191 00:08:59,040 --> 00:09:04,529 breath inhale rising up to Center 192 00:09:04,529 --> 00:09:07,289 smile will bring the fingertips to our 193 00:09:07,289 --> 00:09:09,989 side now let the armpit chest lift up 194 00:09:09,989 --> 00:09:11,729 here so most of our shoulders round 195 00:09:11,729 --> 00:09:14,179 forward we're human we do a lot of this 196 00:09:14,179 --> 00:09:16,949 so let the armpit chest kind of lift 197 00:09:16,949 --> 00:09:18,989 here the heart opens fingertips come to 198 00:09:18,989 --> 00:09:21,569 grace the earth I'm at a nice and easy 199 00:09:21,569 --> 00:09:24,899 gentle open the right palm and draw a 200 00:09:24,899 --> 00:09:26,489 line with the right fingertips all the 201 00:09:26,489 --> 00:09:28,919 way up and over I can stay on my left 202 00:09:28,919 --> 00:09:31,349 fingertips here lots of space or if it 203 00:09:31,349 --> 00:09:33,029 feels good I'll press into the full palm 204 00:09:33,029 --> 00:09:36,149 and come into a nice organic side body 205 00:09:36,149 --> 00:09:37,799 stretch this will look a little bit 206 00:09:37,799 --> 00:09:38,939 different for everyone 207 00:09:38,939 --> 00:09:41,639 but I do encourage you to avoid the 208 00:09:41,639 --> 00:09:43,139 rounding forward and see if we can open 209 00:09:43,139 --> 00:09:45,089 up through the heart here gonna do 210 00:09:45,089 --> 00:09:50,729 plenty of forward folds later and for 211 00:09:50,729 --> 00:09:52,469 this bedtime yoga this is why I 212 00:09:52,469 --> 00:09:53,969 encourage you to get in your PJs or 213 00:09:53,969 --> 00:09:56,069 something comfy rather than working on 214 00:09:56,069 --> 00:09:58,919 the perfect asana shape close your eyes 215 00:09:58,919 --> 00:10:01,649 soften into the sensations find a little 216 00:10:01,649 --> 00:10:05,159 movement some swaying motion and again 217 00:10:05,159 --> 00:10:07,669 this can be a great tool this movement 218 00:10:07,669 --> 00:10:10,169 for quieting the mind or at least 219 00:10:10,169 --> 00:10:12,599 letting go of the busy day letting go of 220 00:10:12,599 --> 00:10:14,249 the thoughts the stresses that things 221 00:10:14,249 --> 00:10:17,999 that are on our plate one more deep 222 00:10:17,999 --> 00:10:19,769 breath here extend through the crown of 223 00:10:19,769 --> 00:10:22,409 the head right hip point pulling down 224 00:10:22,409 --> 00:10:25,259 from here take a second maybe slowly 225 00:10:25,259 --> 00:10:27,479 look up open and close the hand a couple 226 00:10:27,479 --> 00:10:29,159 times if you've been working in a 227 00:10:29,159 --> 00:10:30,989 computer this might be great for the 228 00:10:30,989 --> 00:10:35,609 wrist and then coming through rounding 229 00:10:35,609 --> 00:10:37,259 the spine through Center so instead of 230 00:10:37,259 --> 00:10:38,909 sweeping through centering around the 231 00:10:38,909 --> 00:10:41,519 spine and take it to the other side from 232 00:10:41,519 --> 00:10:47,339 here again inspiring or encouraging this 233 00:10:47,339 --> 00:10:49,819 kind of organic movement this 234 00:10:49,819 --> 00:10:53,209 empowerment to find what feels good 235 00:10:53,209 --> 00:10:55,879 and address your body right everyone's 236 00:10:55,879 --> 00:10:57,350 different we all did different things 237 00:10:57,350 --> 00:10:59,559 today we all are carrying different 238 00:10:59,559 --> 00:11:02,509 things and our hearts and our minds our 239 00:11:02,509 --> 00:11:07,100 bodies and our glutes so again rather 240 00:11:07,100 --> 00:11:10,189 than here huh I'm moving I'm encouraging 241 00:11:10,189 --> 00:11:12,709 you to address what's going on in the 242 00:11:12,709 --> 00:11:15,889 body this is going to get us prepared 243 00:11:15,889 --> 00:11:20,540 for a nice sweet sleep nice lumber this 244 00:11:20,540 --> 00:11:21,939 evening mmm 245 00:11:21,939 --> 00:11:23,629 extend through the crown of the head 246 00:11:23,629 --> 00:11:27,800 maybe make sure you're breathing and 247 00:11:27,800 --> 00:11:29,839 then we'll round forward to come back 248 00:11:29,839 --> 00:11:31,519 through oh we didn't open and close the 249 00:11:31,519 --> 00:11:33,860 handouts open and close his hand in fact 250 00:11:33,860 --> 00:11:35,300 let's go ahead and open and close both 251 00:11:35,300 --> 00:11:37,939 hands here maybe draw a couple circles 252 00:11:37,939 --> 00:11:40,879 with the wrists and then from here roll 253 00:11:40,879 --> 00:11:45,319 it up nice deep inhale in through the 254 00:11:45,319 --> 00:11:51,160 nose and exhale out through the mouth 255 00:11:52,290 --> 00:11:55,420 citizen taking one heel in doesn't 256 00:11:55,420 --> 00:11:56,740 matter which one we're not even gonna we 257 00:11:56,740 --> 00:11:58,600 don't we're trying to relax our brains 258 00:11:58,600 --> 00:12:02,050 not not stimulate them per se so one 259 00:12:02,050 --> 00:12:05,440 foot in one foot out 260 00:12:05,440 --> 00:12:07,360 so rather than crossing the ankles we 261 00:12:07,360 --> 00:12:09,610 have them lying next to each other your 262 00:12:09,610 --> 00:12:11,140 knees might be here that's okay you can 263 00:12:11,140 --> 00:12:13,180 put pillows here you can sit up on a 264 00:12:13,180 --> 00:12:17,650 blanket or block taking a second here to 265 00:12:17,650 --> 00:12:19,600 reach the fingertips behind the ears sit 266 00:12:19,600 --> 00:12:21,910 up nice and tall draw your navel in 267 00:12:21,910 --> 00:12:25,570 towards your spine sigh body is nice and 268 00:12:25,570 --> 00:12:27,010 long from before take a second here to 269 00:12:27,010 --> 00:12:29,020 just pull the thumbs slightly back just 270 00:12:29,020 --> 00:12:32,700 slightly so we're not tugging her but 271 00:12:32,700 --> 00:12:37,630 just light inhale in exhale go up and 272 00:12:37,630 --> 00:12:40,090 over as we lean forward palms are gonna 273 00:12:40,090 --> 00:12:42,280 come to the earth and what I mean by up 274 00:12:42,280 --> 00:12:43,840 and over is I'm not collapsing in the 275 00:12:43,840 --> 00:12:46,210 spine like this is one thing and this is 276 00:12:46,210 --> 00:12:47,980 the other I'm enjoying the journey 277 00:12:47,980 --> 00:12:52,240 keeping the length as I come forward now 278 00:12:52,240 --> 00:12:53,500 there are a couple of different 279 00:12:53,500 --> 00:12:55,240 variations here I can just sit here in 280 00:12:55,240 --> 00:12:58,180 my hips maybe relax the weight of the 281 00:12:58,180 --> 00:13:03,640 head over relax the jaw Chinese medicine 282 00:13:03,640 --> 00:13:06,190 we connect the jaw to the hips a lot of 283 00:13:06,190 --> 00:13:07,750 people connect cha to the hips and so 284 00:13:07,750 --> 00:13:09,850 relax the jaw here as we breathe into 285 00:13:09,850 --> 00:13:12,460 the hips to go a little further I can 286 00:13:12,460 --> 00:13:17,110 come on to the forearms if I still feel 287 00:13:17,110 --> 00:13:19,600 like there's space there I might soften 288 00:13:19,600 --> 00:13:22,810 all the way down bringing my forehead to 289 00:13:22,810 --> 00:13:28,180 my wrist if you have a pillow nearby or 290 00:13:28,180 --> 00:13:31,300 a blankie or a block it's very calming 291 00:13:31,300 --> 00:13:33,310 very relaxing even if you don't need it 292 00:13:33,310 --> 00:13:34,240 you're four it can go all the way to 293 00:13:34,240 --> 00:13:36,010 your wrist it's very nice to have this 294 00:13:36,010 --> 00:13:39,210 pressure and the third I hear this 295 00:13:39,210 --> 00:13:42,250 calming point here as I rest forward 296 00:13:42,250 --> 00:13:46,480 breathing into the hips breathing into 297 00:13:46,480 --> 00:13:49,050 the lower back 298 00:13:50,770 --> 00:13:53,870 take a nice deep breath massaging the 299 00:13:53,870 --> 00:13:56,810 internal organs rinsing the body clean 300 00:13:56,810 --> 00:14:03,020 rinsing the day away then lift up from 301 00:14:03,020 --> 00:14:04,760 your heart we'll press into the palms 302 00:14:04,760 --> 00:14:07,940 consider lifting from your heart so open 303 00:14:07,940 --> 00:14:12,170 open chest here as I come up moving nice 304 00:14:12,170 --> 00:14:15,380 and slow and then switching to the other 305 00:14:15,380 --> 00:14:18,140 leg so opposite foot comes in opposite 306 00:14:18,140 --> 00:14:20,959 foot goes out once again I inhale reach 307 00:14:20,959 --> 00:14:22,760 the fingertips behind the ears all the 308 00:14:22,760 --> 00:14:26,990 way up creating space take a deep breath 309 00:14:26,990 --> 00:14:29,600 in keep this length and melt it for 310 00:14:29,600 --> 00:14:31,970 coming into the other hip now this will 311 00:14:31,970 --> 00:14:34,399 most likely right be different than the 312 00:14:34,399 --> 00:14:37,610 other side I can sway my way down this 313 00:14:37,610 --> 00:14:42,770 time I can stay here I can relax the 314 00:14:42,770 --> 00:14:45,320 forearms down I might come to a pillow 315 00:14:45,320 --> 00:14:49,070 blanket or a block we're resting on the 316 00:14:49,070 --> 00:14:56,959 forearms if the mind is still a monkey 317 00:14:56,959 --> 00:14:59,750 mind or buzzing like a bee which it is 318 00:14:59,750 --> 00:15:02,930 I'm sure remember the practice is just 319 00:15:02,930 --> 00:15:04,880 coming back to the breath each time 320 00:15:04,880 --> 00:15:09,050 using that breath as a tool to quiet the 321 00:15:09,050 --> 00:15:11,870 mind and signal the body that we're 322 00:15:11,870 --> 00:15:17,540 slowing down for the day take a deep 323 00:15:17,540 --> 00:15:19,450 breath in 324 00:15:19,450 --> 00:15:21,880 and lift up from your heart pressing 325 00:15:21,880 --> 00:15:23,260 into the palms pressing into the 326 00:15:23,260 --> 00:15:25,870 fingertips we lift open hard as we come 327 00:15:25,870 --> 00:15:31,300 up and then taking bodycon us and 328 00:15:31,300 --> 00:15:33,430 cobblers pose soles of the feet come 329 00:15:33,430 --> 00:15:35,980 together here now instead of drawing the 330 00:15:35,980 --> 00:15:37,630 heels all the way up towards the center 331 00:15:37,630 --> 00:15:38,800 we're gonna give ourselves a little bit 332 00:15:38,800 --> 00:15:41,470 of space here for bedtime yoga take your 333 00:15:41,470 --> 00:15:43,810 thumbs massage the arches of your feet a 334 00:15:43,810 --> 00:15:45,880 little bit here and begin to just tap 335 00:15:45,880 --> 00:15:49,810 into that breath a little more calming 336 00:15:49,810 --> 00:15:53,440 the nervous system won't take the time 337 00:15:53,440 --> 00:15:55,000 to talk about how important it is to rub 338 00:15:55,000 --> 00:15:57,880 your feet especially at nighttime and if 339 00:15:57,880 --> 00:15:59,020 you have someone in your house that 340 00:15:59,020 --> 00:16:01,450 might be willing to trade you I would 341 00:16:01,450 --> 00:16:03,580 say that's good for your soul and good 342 00:16:03,580 --> 00:16:06,730 for bedtime and if you don't don't go 343 00:16:06,730 --> 00:16:08,470 into toxic thought world just stick with 344 00:16:08,470 --> 00:16:11,110 your feet you got it you got to pay me 345 00:16:11,110 --> 00:16:13,260 rub your own feet it's actually a 346 00:16:13,260 --> 00:16:16,540 practice in itself gets better with 347 00:16:16,540 --> 00:16:18,689 practice 348 00:16:19,060 --> 00:16:21,490 inhale grab the ankles lift up nice and 349 00:16:21,490 --> 00:16:24,940 tall remember that lift in the heart and 350 00:16:24,940 --> 00:16:26,680 keeping a flat back here we're gonna go 351 00:16:26,680 --> 00:16:28,390 nose to toes even if the nose don't 352 00:16:28,390 --> 00:16:30,610 touch the toes that's where we're headed 353 00:16:30,610 --> 00:16:32,800 and it reaches on you can keep your 354 00:16:32,800 --> 00:16:33,880 hands on the ankles here you can 355 00:16:33,880 --> 00:16:35,940 interlace the fingertips around the toes 356 00:16:35,940 --> 00:16:38,880 those thing I'm keeping a flat back here 357 00:16:38,880 --> 00:16:42,220 breathe into the belly inhale in and 358 00:16:42,220 --> 00:16:49,630 exhale rising up inhaling again this 359 00:16:49,630 --> 00:16:52,240 time rounding the spine bending the 360 00:16:52,240 --> 00:16:55,330 elbows left to right we go flat back as 361 00:16:55,330 --> 00:16:57,340 long as we can and then eventually we 362 00:16:57,340 --> 00:16:59,740 let it round over breathing into the 363 00:16:59,740 --> 00:17:02,740 lower back the kidneys breathing into 364 00:17:02,740 --> 00:17:06,040 the hips relaxing the weight of the head 365 00:17:06,040 --> 00:17:08,180 over 366 00:17:08,180 --> 00:17:12,650 [Music] 367 00:17:14,970 --> 00:17:18,319 [Music] 368 00:17:19,290 --> 00:17:22,050 see if you can begin to extend your 369 00:17:22,050 --> 00:17:26,339 inhalation extend the exhale make it 370 00:17:26,339 --> 00:17:33,720 longer smoother sweeter when you're 371 00:17:33,720 --> 00:17:35,730 satisfied press into the soles of the 372 00:17:35,730 --> 00:17:37,440 feet press into the outer edges the feet 373 00:17:37,440 --> 00:17:42,240 and roll it up stacking the spine we'll 374 00:17:42,240 --> 00:17:44,010 take our fingertips to the outer edge of 375 00:17:44,010 --> 00:17:46,680 the knees and closing them here coming 376 00:17:46,680 --> 00:17:49,200 into just a little pod here and even 377 00:17:49,200 --> 00:17:50,880 know what we call this heels come to the 378 00:17:50,880 --> 00:17:55,320 sit bones closed if if yeah if you need 379 00:17:55,320 --> 00:17:57,120 a little more space that's okay right to 380 00:17:57,120 --> 00:18:02,190 each his own I had a bigger can't talk 381 00:18:02,190 --> 00:18:03,930 about racks and bedtime yoga let's keep 382 00:18:03,930 --> 00:18:05,820 it chill okay drain draw the knees 383 00:18:05,820 --> 00:18:07,770 together interlace the fingertips inhale 384 00:18:07,770 --> 00:18:11,540 in exhale bowing forward 385 00:18:12,899 --> 00:18:15,159 humming the nervous system here maybe 386 00:18:15,159 --> 00:18:19,210 the forehead comes to the knees take a 387 00:18:19,210 --> 00:18:22,440 second here to remember your vocabulary 388 00:18:22,440 --> 00:18:24,220 no rush 389 00:18:24,220 --> 00:18:28,049 slow unhurried 390 00:18:29,230 --> 00:18:31,390 maybe you add a couple more words to 391 00:18:31,390 --> 00:18:40,380 that gratitude relief stillness 392 00:18:43,150 --> 00:18:47,510 then slowly rolling up we're gonna come 393 00:18:47,510 --> 00:18:50,660 on to our tones here what 394 00:18:50,660 --> 00:18:54,830 nice and slow though so the feet if 395 00:18:54,830 --> 00:18:56,240 they're tired if you've crammed them 396 00:18:56,240 --> 00:18:58,160 into your work boots or your high heels 397 00:18:58,160 --> 00:19:00,050 or your platforms or your flippy 398 00:19:00,050 --> 00:19:01,610 floppies depending on what you get to 399 00:19:01,610 --> 00:19:06,230 wear to work this is great open the 400 00:19:06,230 --> 00:19:07,220 knees wide 401 00:19:07,220 --> 00:19:09,470 I can use my palms here I can use my 402 00:19:09,470 --> 00:19:12,950 fingertips as much as I need if I don't 403 00:19:12,950 --> 00:19:14,480 need them then I might come up a little 404 00:19:14,480 --> 00:19:17,900 bit higher take a deep breath inhale in 405 00:19:17,900 --> 00:19:19,000 smile 406 00:19:19,000 --> 00:19:22,130 and then on and exhale everyone keep the 407 00:19:22,130 --> 00:19:23,840 heels together knees wide we're gonna 408 00:19:23,840 --> 00:19:26,480 walk the palms forward send the sit 409 00:19:26,480 --> 00:19:28,880 bones shining back just a bit here as I 410 00:19:28,880 --> 00:19:30,950 melt the heart to the earth arms are 411 00:19:30,950 --> 00:19:34,520 extending nice and long on the way to 412 00:19:34,520 --> 00:19:42,380 the head goes down breathe maybe begin 413 00:19:42,380 --> 00:19:44,510 to dome the upper back a little bit here 414 00:19:44,510 --> 00:19:49,280 rounding the spine again finding that 415 00:19:49,280 --> 00:19:52,460 micro movement letting the muscle fibers 416 00:19:52,460 --> 00:19:55,220 the connective tissues slowly unravel 417 00:19:55,220 --> 00:19:58,640 soften and relax and let go preparing 418 00:19:58,640 --> 00:20:03,040 the body for rest 419 00:20:04,800 --> 00:20:07,170 from here inhale look forward you're 420 00:20:07,170 --> 00:20:08,760 gonna come onto all fours 421 00:20:08,760 --> 00:20:10,470 if you want to sneak in a little cat-cow 422 00:20:10,470 --> 00:20:15,060 action here you totally can always just 423 00:20:15,060 --> 00:20:17,190 seems appropriate here I'm all for us to 424 00:20:17,190 --> 00:20:19,620 making a little cat-cow but I'm gonna 425 00:20:19,620 --> 00:20:21,960 cross the ankles and I'm gonna come to 426 00:20:21,960 --> 00:20:24,720 lie down so I'm actually gonna turn this 427 00:20:24,720 --> 00:20:27,420 way but gently crossing through the 428 00:20:27,420 --> 00:20:28,980 ankles or you can sidesaddle I just come 429 00:20:28,980 --> 00:20:32,000 to lie flat on your back 430 00:20:36,050 --> 00:20:38,190 adjust your clothing do whatever you 431 00:20:38,190 --> 00:20:39,930 have to do and then inhale reach the 432 00:20:39,930 --> 00:20:41,700 fingertips up for a nice full body 433 00:20:41,700 --> 00:20:46,320 stretch inhale breathe in the day and 434 00:20:46,320 --> 00:20:51,780 then exhale let it go inhale spread the 435 00:20:51,780 --> 00:20:58,260 fingertips and toes exhale let it go one 436 00:20:58,260 --> 00:21:04,820 more like that inhale exhale let it go 437 00:21:04,820 --> 00:21:09,480 great floating the fingertips down palms 438 00:21:09,480 --> 00:21:11,760 are gonna come just set our sides here 439 00:21:11,760 --> 00:21:14,610 I'm gonna hug one knee in let's go let's 440 00:21:14,610 --> 00:21:17,750 let's let's go ahead and say right knee 441 00:21:17,750 --> 00:21:19,800 so I want to keep it loose but else I 442 00:21:19,800 --> 00:21:20,790 don't want to keep you wondering so 443 00:21:20,790 --> 00:21:21,960 let's do right knee I'm going to 444 00:21:21,960 --> 00:21:24,120 interlace the fingertips around the shin 445 00:21:24,120 --> 00:21:26,850 here and draw my right knee in towards 446 00:21:26,850 --> 00:21:31,020 my heart breathing into the belly here 447 00:21:31,020 --> 00:21:33,150 I'm going to press into my left heel 448 00:21:33,150 --> 00:21:35,600 [Music] 449 00:21:35,600 --> 00:21:38,280 rotate the right ankle one way and then 450 00:21:38,280 --> 00:21:40,530 the other notice if your shoulders have 451 00:21:40,530 --> 00:21:42,390 begun to kind of crawl up to your ears 452 00:21:42,390 --> 00:21:44,820 here this is normal this is natural make 453 00:21:44,820 --> 00:21:46,350 sure we take a second here to walk the 454 00:21:46,350 --> 00:21:48,690 shoulders down away from the ears find 455 00:21:48,690 --> 00:21:49,730 again that 456 00:21:49,730 --> 00:21:54,860 and chest that open-heart from here 457 00:21:54,860 --> 00:21:56,419 Neves trawling all the way up towards 458 00:21:56,419 --> 00:21:59,720 the heart towards the chin top of the 459 00:21:59,720 --> 00:22:04,340 left thigh is drawing down eyes are soft 460 00:22:04,340 --> 00:22:07,789 or my eyes are closed and then from here 461 00:22:07,789 --> 00:22:10,010 I'm gonna just open up just micro 462 00:22:10,010 --> 00:22:13,010 movement again open up the right knee to 463 00:22:13,010 --> 00:22:14,870 be more towards the right shoulder so 464 00:22:14,870 --> 00:22:16,399 before I was drawing it towards the chin 465 00:22:16,399 --> 00:22:18,320 now I'm gonna open it up to draw it 466 00:22:18,320 --> 00:22:19,789 towards the right shoulder I can stay 467 00:22:19,789 --> 00:22:24,320 here maybe i hook my right elbow to my 468 00:22:24,320 --> 00:22:26,809 right knee and then maybe I bring my 469 00:22:26,809 --> 00:22:29,210 left palm just to kind of guide this 470 00:22:29,210 --> 00:22:32,029 left hip point down now we were active 471 00:22:32,029 --> 00:22:34,460 in the feet permission now to inhale in 472 00:22:34,460 --> 00:22:39,559 and exhale relax the feet notice if 473 00:22:39,559 --> 00:22:40,850 there's any shift in the right hip 474 00:22:40,850 --> 00:22:43,309 crease here soften through your 475 00:22:43,309 --> 00:22:48,830 fingertips relax or jog and keep 476 00:22:48,830 --> 00:22:50,570 returning back to the sound of the 477 00:22:50,570 --> 00:22:57,370 breath my friends inhale in 478 00:22:57,370 --> 00:22:59,770 on an exhale we're gonna take both hands 479 00:22:59,770 --> 00:23:01,660 to that right knee and gently guide it 480 00:23:01,660 --> 00:23:05,230 across the body into a little twist so a 481 00:23:05,230 --> 00:23:07,750 couple of options options here I can 482 00:23:07,750 --> 00:23:10,150 hook my right toes around the back of 483 00:23:10,150 --> 00:23:12,280 that left thigh if that feels good or I 484 00:23:12,280 --> 00:23:16,000 can just let it freefall so you decide 485 00:23:16,000 --> 00:23:17,710 noticing I'm opening up through the 486 00:23:17,710 --> 00:23:22,510 right wing here and then again no static 487 00:23:22,510 --> 00:23:23,860 motion here but I'm getting ready for 488 00:23:23,860 --> 00:23:26,050 bed I want to empower you or encourage 489 00:23:26,050 --> 00:23:31,180 you to find small micro movements cater 490 00:23:31,180 --> 00:23:33,460 to your body get ready for your night 491 00:23:33,460 --> 00:23:36,330 sleep and address whatever is going on 492 00:23:36,330 --> 00:23:38,560 so maybe you rock a little back and 493 00:23:38,560 --> 00:23:40,480 forth maybe you enjoy the hook here 494 00:23:40,480 --> 00:23:43,660 maybe you turn on to the right ear for a 495 00:23:43,660 --> 00:23:47,070 little bit deeper twist 496 00:23:51,640 --> 00:23:53,980 breathe 497 00:23:53,980 --> 00:23:55,720 [Music] 498 00:23:55,720 --> 00:23:59,810 take a nice solid inhale in and on the 499 00:23:59,810 --> 00:24:03,860 exhale let's melt it back I'm gonna send 500 00:24:03,860 --> 00:24:05,570 my right leg all the way up towards the 501 00:24:05,570 --> 00:24:07,370 sky now now maybe the leg doesn't 502 00:24:07,370 --> 00:24:09,260 straighten who cares keep it nice and 503 00:24:09,260 --> 00:24:11,180 bent keep it really generously Ben if 504 00:24:11,180 --> 00:24:12,920 that feels best for you anything in 505 00:24:12,920 --> 00:24:13,630 between 506 00:24:13,630 --> 00:24:16,310 I'm gonna take my fingertips interlace 507 00:24:16,310 --> 00:24:20,390 behind the thigh if you are a flexible 508 00:24:20,390 --> 00:24:22,330 person you're very bending you're 509 00:24:22,330 --> 00:24:24,380 wanting to go a little bit higher we can 510 00:24:24,380 --> 00:24:29,000 bring the palms to the calf and if 511 00:24:29,000 --> 00:24:30,260 you're super bendy you want to grab that 512 00:24:30,260 --> 00:24:32,300 toe you can but I say we kind of keep 513 00:24:32,300 --> 00:24:34,300 the nervous system calm and quiet 514 00:24:34,300 --> 00:24:36,950 letting the blood flow in the opposite 515 00:24:36,950 --> 00:24:40,460 direction so you have a couple different 516 00:24:40,460 --> 00:24:41,930 options here and you can mix and match 517 00:24:41,930 --> 00:24:44,150 I'm from Austin Texas I always encourage 518 00:24:44,150 --> 00:24:46,700 mix and match right nothing has to match 519 00:24:46,700 --> 00:24:52,190 anymore I can keep it weird to go one 520 00:24:52,190 --> 00:24:54,560 step further well inhale in and exhale 521 00:24:54,560 --> 00:24:59,030 draw the nose up rounding the spine just 522 00:24:59,030 --> 00:25:01,520 a couple breaths here notice I'm keeping 523 00:25:01,520 --> 00:25:04,940 my shoulders down and away from my ears 524 00:25:04,940 --> 00:25:07,730 lots of space heart still lifted and 525 00:25:07,730 --> 00:25:11,870 open even here wiggling the toes on an 526 00:25:11,870 --> 00:25:15,620 exhale I shall release it back down send 527 00:25:15,620 --> 00:25:19,190 that right leg down and switch trying to 528 00:25:19,190 --> 00:25:20,600 left knee up towards the heart 529 00:25:20,600 --> 00:25:22,790 interlacing the fingertips take a deep 530 00:25:22,790 --> 00:25:27,770 breath in squeeze that left knee towards 531 00:25:27,770 --> 00:25:30,110 the chin towards the heart press into 532 00:25:30,110 --> 00:25:32,720 that right heel top of the right thigh 533 00:25:32,720 --> 00:25:35,510 draws down as I breathe into the belly 534 00:25:35,510 --> 00:25:38,910 and then allow everything else to relax 535 00:25:38,910 --> 00:25:43,400 the arms relaxed down the ribcage 536 00:25:43,400 --> 00:25:46,710 softens I can rotate this left ankle one 537 00:25:46,710 --> 00:25:51,840 way and then the other guys keep 538 00:25:51,840 --> 00:25:53,820 noticing those thoughts as they come to 539 00:25:53,820 --> 00:25:56,400 acknowledge them smile at them ask 540 00:25:56,400 --> 00:25:58,140 yourself if do you need them right now 541 00:25:58,140 --> 00:26:00,600 and if the answer is no come back to the 542 00:26:00,600 --> 00:26:06,870 breath now opening up left knee comes 543 00:26:06,870 --> 00:26:09,510 now more towards the left shoulder so we 544 00:26:09,510 --> 00:26:13,650 massage that hip crease stay here or we 545 00:26:13,650 --> 00:26:16,440 can hook the left elbow into that left 546 00:26:16,440 --> 00:26:19,890 knee notice my right foot is still 547 00:26:19,890 --> 00:26:21,090 bright here I'm going to take a deep 548 00:26:21,090 --> 00:26:23,580 breath in and then on an exhale relax 549 00:26:23,580 --> 00:26:25,620 the feet bring that right palm to the 550 00:26:25,620 --> 00:26:27,960 top of that right thigh bone this might 551 00:26:27,960 --> 00:26:29,580 be coming up here no worries guys that's 552 00:26:29,580 --> 00:26:31,710 why we have this hand here to just in 553 00:26:31,710 --> 00:26:38,520 time open it up soften that so as here 554 00:26:38,520 --> 00:26:39,280 mmm 555 00:26:39,280 --> 00:26:41,780 [Music] 556 00:26:41,780 --> 00:26:45,780 take a deep breath in I'm moving into 557 00:26:45,780 --> 00:26:47,190 your twist whenever you're ready using 558 00:26:47,190 --> 00:26:49,350 the hands kind of integrating the whole 559 00:26:49,350 --> 00:26:52,070 body here as we move into our twist oh 560 00:26:52,070 --> 00:26:56,370 yeah oh yeah if you feel like moaning 561 00:26:56,370 --> 00:26:59,310 and groaning I say do it it's only gonna 562 00:26:59,310 --> 00:27:04,110 be an extra form of release breathing 563 00:27:04,110 --> 00:27:05,330 into the chest 564 00:27:05,330 --> 00:27:07,370 I can hook the foot here or we can let 565 00:27:07,370 --> 00:27:09,500 it OOP you can let it roam free 566 00:27:09,500 --> 00:27:14,000 I can't open up through the left bean we 567 00:27:14,000 --> 00:27:17,930 can even turn onto that left ear and I 568 00:27:17,930 --> 00:27:20,000 can if you're interested you can we have 569 00:27:20,000 --> 00:27:22,930 a whole video on a recline twist it's 570 00:27:22,930 --> 00:27:26,150 nice to give yourself a little pet job 571 00:27:26,150 --> 00:27:29,600 here oh gosh the power of touch is so 572 00:27:29,600 --> 00:27:31,130 powerful in yoga just give yourself a 573 00:27:31,130 --> 00:27:32,360 little bit of movement here as when I 574 00:27:32,360 --> 00:27:36,580 meant breathe into your belly 575 00:27:39,160 --> 00:27:41,150 hopefully you're smiling and that 576 00:27:41,150 --> 00:27:44,030 cursing me right now take a deep breath 577 00:27:44,030 --> 00:27:47,180 in exhale melt it back to Center happy 578 00:27:47,180 --> 00:27:50,420 baby your happy Buddha the day we do 579 00:27:50,420 --> 00:27:51,980 this in foundations of yoga is gonna be 580 00:27:51,980 --> 00:27:53,930 interesting but we cannot leave it out 581 00:27:53,930 --> 00:27:56,630 so we take the feet all the way up 582 00:27:56,630 --> 00:27:58,580 towards the sky it's actually spending a 583 00:27:58,580 --> 00:28:02,300 couple breaths here just letting the 584 00:28:02,300 --> 00:28:03,350 blood flow in the opposite direction 585 00:28:03,350 --> 00:28:05,030 hands on the belly your hands on the 586 00:28:05,030 --> 00:28:08,390 ribcage point in flex the feet soon 587 00:28:08,390 --> 00:28:10,550 we'll do legs at the wall as foundations 588 00:28:10,550 --> 00:28:11,840 and that's gonna be 589 00:28:11,840 --> 00:28:15,020 [Music] 590 00:28:16,080 --> 00:28:19,540 and then we'll bend the knees and grab 591 00:28:19,540 --> 00:28:21,870 the outer edges of the feet to start 592 00:28:21,870 --> 00:28:24,580 soles of the feet stay pointing up 593 00:28:24,580 --> 00:28:26,470 towards the sky parallel to the ceiling 594 00:28:26,470 --> 00:28:29,650 and the knees drop down as we kind of 595 00:28:29,650 --> 00:28:32,580 open up here just be sure for 596 00:28:32,580 --> 00:28:36,520 appropriateness okay find what feels 597 00:28:36,520 --> 00:28:39,940 good my friends so you can pop your toes 598 00:28:39,940 --> 00:28:41,290 here hopefully it's not offensive to 599 00:28:41,290 --> 00:28:45,040 anyone in your home you can massage the 600 00:28:45,040 --> 00:28:47,620 feet after a couple breaths here you can 601 00:28:47,620 --> 00:28:49,450 grab the inner arches of the feet kind 602 00:28:49,450 --> 00:28:53,070 of stirring the legs pulling down gently 603 00:28:53,070 --> 00:28:56,290 breathing into your booty breathing into 604 00:28:56,290 --> 00:29:01,270 your hips we can also take the middle 605 00:29:01,270 --> 00:29:03,490 finger index finger and thumb to the the 606 00:29:03,490 --> 00:29:06,280 big toes here that sometimes feels yummy 607 00:29:06,280 --> 00:29:09,040 as we breathe into the lower back draw 608 00:29:09,040 --> 00:29:10,750 your tailbone down towards the Earth my 609 00:29:10,750 --> 00:29:12,220 friends lengthen through the back of the 610 00:29:12,220 --> 00:29:14,680 neck by tucking your chin slightly take 611 00:29:14,680 --> 00:29:15,910 a deep breath in if it feels good 612 00:29:15,910 --> 00:29:18,700 straighten one leg just see what happens 613 00:29:18,700 --> 00:29:23,650 be mindful and then the other if you're 614 00:29:23,650 --> 00:29:25,660 bendy you can maybe straighten both and 615 00:29:25,660 --> 00:29:27,520 then maybe begin to rock a little side 616 00:29:27,520 --> 00:29:32,920 to side kind of childlike energy as we 617 00:29:32,920 --> 00:29:38,070 again tell the body tell the mind signal 618 00:29:38,070 --> 00:29:42,520 but it's time to slow down to let go of 619 00:29:42,520 --> 00:29:46,420 our stresses our to-do lists and get 620 00:29:46,420 --> 00:29:49,270 ready to rest one more breath here and 621 00:29:49,270 --> 00:29:54,330 happy baby or happy Buddha your version 622 00:29:54,650 --> 00:29:57,450 and then to release will bring the soles 623 00:29:57,450 --> 00:29:58,799 of the feet down to the earth you can do 624 00:29:58,799 --> 00:30:02,000 it with a thud sometimes that feels nice 625 00:30:02,000 --> 00:30:03,960 and you can do it a couple times that 626 00:30:03,960 --> 00:30:05,360 felt really good 627 00:30:05,360 --> 00:30:08,789 just kind of letting the body shake here 628 00:30:08,789 --> 00:30:10,740 I'll open the palms out wide take a deep 629 00:30:10,740 --> 00:30:12,690 breath in windshield wiper the legs a 630 00:30:12,690 --> 00:30:17,280 little side to side we're gonna prepare 631 00:30:17,280 --> 00:30:19,740 for set to bend asana bridge pose and 632 00:30:19,740 --> 00:30:21,720 then we'll take it to shavasan so 633 00:30:21,720 --> 00:30:27,030 winding down doing our best to stay in 634 00:30:27,030 --> 00:30:31,440 the present moment you deserve to feel 635 00:30:31,440 --> 00:30:35,360 good you deserve a good night's rest 636 00:30:35,360 --> 00:30:38,600 again just by acknowledging this moment 637 00:30:38,600 --> 00:30:40,669 acknowledging the thoughts this time 638 00:30:40,669 --> 00:30:43,380 bringing awareness we give ourself 639 00:30:43,380 --> 00:30:44,820 permission to have an awesome night's 640 00:30:44,820 --> 00:30:49,500 rest okay trawl the heels up towards the 641 00:30:49,500 --> 00:30:52,559 sit bones here flip the palms down drop 642 00:30:52,559 --> 00:30:54,179 the shoulder blades in together and down 643 00:30:54,179 --> 00:30:55,830 knees are pointing up towards the sky 644 00:30:55,830 --> 00:30:57,780 and I'm rooting into all four corners of 645 00:30:57,780 --> 00:30:59,850 the feet now we're not gonna waste 646 00:30:59,850 --> 00:31:01,530 ourself up into this bridge we throw 647 00:31:01,530 --> 00:31:03,000 ourselves around all day 648 00:31:03,000 --> 00:31:05,250 throw our bodies around moving in a fast 649 00:31:05,250 --> 00:31:08,610 pace so again unhurried no rush knees 650 00:31:08,610 --> 00:31:09,659 nice and slow 651 00:31:09,659 --> 00:31:11,460 press in all four corners of the feet 652 00:31:11,460 --> 00:31:15,150 press and all ten fingerprints and nice 653 00:31:15,150 --> 00:31:17,490 and slow from the tailbone notice how 654 00:31:17,490 --> 00:31:19,530 I'm rocking my pelvis first so I'll kind 655 00:31:19,530 --> 00:31:20,909 of exaggerate this if you want a peak 656 00:31:20,909 --> 00:31:24,480 for a second peeling up from the 657 00:31:24,480 --> 00:31:30,000 tailbone slowly I'm massaging up through 658 00:31:30,000 --> 00:31:33,450 the spine lifting I may not even lift 659 00:31:33,450 --> 00:31:35,100 into a full bridge post day I may just 660 00:31:35,100 --> 00:31:37,710 go this far or this fire this fire but 661 00:31:37,710 --> 00:31:40,650 massaging the spine the back coming all 662 00:31:40,650 --> 00:31:42,450 the way up maybe instead of pressing 663 00:31:42,450 --> 00:31:45,240 into the palms kind of you know active I 664 00:31:45,240 --> 00:31:47,220 go a little more Yin here opening the 665 00:31:47,220 --> 00:31:50,850 palms opening the shoulders as I lift my 666 00:31:50,850 --> 00:31:52,650 sit bones sitting bones towards the 667 00:31:52,650 --> 00:31:54,680 backs of the knees 668 00:31:54,680 --> 00:32:00,170 and then on an exhale float it down now 669 00:32:00,170 --> 00:32:03,040 do a couple of these at your own pace 670 00:32:03,040 --> 00:32:05,390 playing with the palms playing with the 671 00:32:05,390 --> 00:32:08,600 shoulders but finding the sensations 672 00:32:08,600 --> 00:32:11,060 that you love in this fine sometimes 673 00:32:11,060 --> 00:32:12,980 it's nice to even move the arms here 674 00:32:12,980 --> 00:32:15,290 kind of like puppet arms because you can 675 00:32:15,290 --> 00:32:17,960 really get deep into that spinal massage 676 00:32:17,960 --> 00:32:18,970 here 677 00:32:18,970 --> 00:32:22,910 keep moving breathing another option if 678 00:32:22,910 --> 00:32:25,280 you do have a block is to take a little 679 00:32:25,280 --> 00:32:29,210 more restorative bridge and lift up and 680 00:32:29,210 --> 00:32:31,340 maybe set the block at any level in the 681 00:32:31,340 --> 00:32:34,280 sacrum just giving a little lift here 682 00:32:34,280 --> 00:32:38,690 and breathing is right lower back like 683 00:32:38,690 --> 00:32:44,360 pajama shirts too baggy I'm kind of 684 00:32:44,360 --> 00:32:48,290 taking the work out of it finding that 685 00:32:48,290 --> 00:32:50,530 ease 686 00:33:02,620 --> 00:33:08,480 when you feel satisfied roll it down hug 687 00:33:08,480 --> 00:33:10,490 the knees into the chest one more time 688 00:33:10,490 --> 00:33:13,310 give yourself a hug acknowledge yourself 689 00:33:13,310 --> 00:33:16,030 for taking the time to practice today 690 00:33:16,030 --> 00:33:18,440 acknowledge yourself for not just saying 691 00:33:18,440 --> 00:33:21,290 I have insomnia I can't sleep I'm doing 692 00:33:21,290 --> 00:33:22,610 something about I'm checking with my 693 00:33:22,610 --> 00:33:28,810 body signaling my mind rising above 694 00:33:30,040 --> 00:33:33,510 connecting to the present moment 695 00:33:33,510 --> 00:33:35,460 squeeze your knees into your chest take 696 00:33:35,460 --> 00:33:38,790 a deep breath in and then exhale unravel 697 00:33:38,790 --> 00:33:40,920 if you want here you can transition to 698 00:33:40,920 --> 00:33:45,120 your bed if you're really ready you can 699 00:33:45,120 --> 00:33:46,500 transition to your bed here now 700 00:33:46,500 --> 00:33:49,230 otherwise we're gonna open the legs a 701 00:33:49,230 --> 00:33:51,690 little bit wider than normal so if you 702 00:33:51,690 --> 00:33:53,430 find that you're here in shavasana 703 00:33:53,430 --> 00:33:56,520 that's cool but my friends open it up 704 00:33:56,520 --> 00:34:00,110 today open your legs open your arms wide 705 00:34:00,110 --> 00:34:03,510 if you have a blanket I'll go ahead and 706 00:34:03,510 --> 00:34:04,470 grab a blanket here because I have 707 00:34:04,470 --> 00:34:06,150 plenty of blankets today it's nice 708 00:34:06,150 --> 00:34:07,730 sometimes to bring a blanket or a pillow 709 00:34:07,730 --> 00:34:11,610 to the top of the pelvic bone or the 710 00:34:11,610 --> 00:34:16,139 hips here or even the belly take the 711 00:34:16,139 --> 00:34:17,730 chest open it wide draw the shoulder 712 00:34:17,730 --> 00:34:20,040 blades together and we set ourselves up 713 00:34:20,040 --> 00:34:23,790 for the best and most beautiful relaxing 714 00:34:23,790 --> 00:34:26,550 shavasana you've ever experienced press 715 00:34:26,550 --> 00:34:29,040 into the heels alerts and then relax the 716 00:34:29,040 --> 00:34:31,020 ankles and feet completely and fully 717 00:34:31,020 --> 00:34:35,418 into the mat spread the fingertips wide 718 00:34:35,418 --> 00:34:38,070 spread your arms and then exhale relax 719 00:34:38,070 --> 00:34:40,260 your fingertips your wrists your arms 720 00:34:40,260 --> 00:34:44,610 completely and fully into the mat extend 721 00:34:44,610 --> 00:34:45,750 through the crown of the head tuck your 722 00:34:45,750 --> 00:34:49,739 chin into your chest breathe in and then 723 00:34:49,739 --> 00:34:52,230 relax your head your neck your shoulders 724 00:34:52,230 --> 00:34:57,379 completely and fully into the mat 725 00:34:59,750 --> 00:35:05,310 relax your jaw soften the skin of the 726 00:35:05,310 --> 00:35:09,960 face let the breath return to its 727 00:35:09,960 --> 00:35:13,460 natural normal rhythm 728 00:35:13,460 --> 00:35:16,739 [Music] 729 00:35:17,590 --> 00:35:19,750 let the tops of the thighs grow heavy 730 00:35:19,750 --> 00:35:25,450 the hips the buttocks crows heavy we saw 731 00:35:25,450 --> 00:35:27,730 from the belly here and relax the torso 732 00:35:27,730 --> 00:35:30,610 completely and fully into the mat giving 733 00:35:30,610 --> 00:35:33,520 the body permission to be completely and 734 00:35:33,520 --> 00:35:37,530 fully at ease no matter what came before 735 00:35:37,530 --> 00:35:43,060 matter what kind of day we had coming 736 00:35:43,060 --> 00:35:44,710 into this present moment no matter 737 00:35:44,710 --> 00:35:48,100 what's to come what's next maybe you 738 00:35:48,100 --> 00:35:51,970 still have stuff to do tonight but give 739 00:35:51,970 --> 00:35:53,590 yourself this moment even if it's just 740 00:35:53,590 --> 00:35:58,860 for one fine full breath 741 00:36:03,910 --> 00:36:07,059 choose to enjoy this moment choose to 742 00:36:07,059 --> 00:36:10,000 have a good night's sleep choose to let 743 00:36:10,000 --> 00:36:12,760 your yoga practice serve you in every 744 00:36:12,760 --> 00:36:16,630 miraculous way possible stay here as 745 00:36:16,630 --> 00:36:21,670 long as you like my friends have a good 746 00:36:21,670 --> 00:36:23,940 evening 747 00:36:25,349 --> 00:36:28,890 stick with the breath 748 00:36:43,240 --> 00:36:47,879 [Music]