good evening everyone and welcome to

yoga with Adriene I am Adriene and you

requested it we are going to learn a

bedtime yoga sequence today this is

great for all levels if you're not

getting ready for bed this is a great

sequence for relaxation just kind of

distressing the body rejuvenating the

body but if you are ready for bed you're

in the right place maybe you've had a

long day at work or you've been on your

feet all day and you're still in your

work clothes or maybe you're in your

sexy yoga pants what I'm going to invite

us all to do myself included is to go

into another room or the matter what

room you're in go change into something

comfortable okay put on the most comfy

thing that you own okay right now okay

so now that we're in our comfy clothes

hopefully you paused it and put on your

favorite old shirt your comfy pants you

can go in the nude for all I care and

just make sure you're comfortable for

this sequence okay let's hop on the mat

for a little bedtime yoga

[Music]

okay so hopefully you've changed into

something comfortable you're in your

pajamas even already maybe you've even

taken a second to wash your face or

brush your teeth if you want to go

straight to bed if you're really having

trouble sleeping and hoping to find some

relief here just pause and make sure

you're ready to go so that we can really

find the relaxation and really find what

it is that we're looking for here in the

sequence as we signal the mind in the

body to get ready for bed okay so once

we've arrived on the mat we feel good

we're going to come into a nice

cross-legged position here you can sit

up on a blanket lift the hips or maybe

you have a block or we've talked about

sitting on books even anything anything

to help support this length in the spine

this straight spine so if you feel like

you're already here kind of crumpled to

begin with let's see if we can lift this

the sitting bones up lift the hips up to

give ourselves a little bit more of a

fighting chance we'll come in to

sukhasana nice cross-legged position

the hands can rest gently on the knees

here or maybe we take one palm into the

other here resting the hands in the lab

you choose take a second to roll up

through the spine find that length lift

and lengthen through the crown of the

head and draw the tops of the thighs

down relax the skin of the face soften

your eyelids or close your eyes and I'm

going to do my best today in this

sequence name try to be really mindful

to guide you with my voice so that

whenever possible you can keep a soft

gaze or maybe your eyes closed and not

have to necessarily look at the video

the whole time or even better if you're

returning to the video if you favor to

the video I want to keep coming back to

it then as time goes on we won't be

looking at the video at all just using

my voice and kind of closing the eyes

getting a little bit drowsy prepared for

bed okay I did it myself got a little

drowsy there okay

sitting up nice and tall soft gaze eyes

closed you choose find this natural lift

in the heart and then on an inhale draw

your shoulders up towards your ears

no tension I don't want to say squeeze

but just draw your shoulders all the way

up to your earlobes take a deep breath

in maybe hug the lower belly in just

slightly and then on and exhale relax it

back down shoulders elbows down neck

nice and long so a little bit of our

vocabulary here today is slow and

unhurried we're rushing all day we're

working all day and just continue to

deepen the breath here as I talk a

little bit so in this practice we are

going to give ourselves permission to

slow down we can just signal the brain

signal the body that it's time for a

rest a couple more times here inhale

drawing the shoulders up to the ear

nice slow and steady movement as I move

with the breath and then exhale looping

the shoulders elbows draw down long

beautiful neck inhale shoulders drawl up

deep breath in

looping them down heart stays lifted

open chest open collarbone

one more inhale shoulders or eyes and

then exhale shoulder blades in and

together and down and taking a second

here to check in with the neck drawing a

line with the nose up and down nice and

slow and then left to right nice and

easy

nothing fancy here ask yourself are you

kind of already just going through our

yoga sequence motions are we opening

ourselves up to the sensations like

really paying attention to the

sensations of the body here again

inviting the mind to rest or become

closer to that point of rest now taking

in a couple circles drawing circles with

the nose maybe your back is tired from

sitting at a desk all day in that case

keep the heart lifted tops of the thighs

sound support your body just about my

mic with my chin there's sorry go one

way and then the other and then when you

feel satisfied come back to Center align

your head over your heart your heart

over your pelvis

now close your eyes and we're gonna take

ten solid nice smooth deep breaths just

very gently again unhurried inviting the

body and the mind to connect via the

breath here so if you've had a busy day

or even particularly stressed out the

breath can be an awesome tool for

quieting the mind signaling the brain to

slow down signaling the body to soften

again no rush take a couple moments here

to just be with the breath in and out in

and out relax the area between your two

eyebrow relax your jaw if you feel

inspired to let an exhale out through

the mouth please

find what feels good let it go

maybe you begin to drop into your ujjayi

breath the victorious breath an audible

breath that the mind can anchor on take

one more deep breath in through the nose

and this one go ahead and let it out

through the lips like you're blowing out

birthday cake candles can make a wish if

you wanted to - alright palms come in to

the knees here as I inhale nice easy

spinal flex elbows draw down heart lifts

up open the throat chakra and then

exhale close your eyes chin to chest

rounding forward massage your booty

releasing the lower back here couple

more times move at your own pace notice

the thoughts that come up

I think yoga's is often misinterpreted

that we're supposed to clear our minds

and people freak out because they're

like I can't clear my my ex I had a

great comment the other day from viewer

from a friend saying I just simply

cannot get my mind to stop in fact it

seems to race even more when I hop on

the mat so cut yourself a break

acknowledge the thoughts don't ignore

them it's about the practice not the

doing right it's the the process not the

goal so as you do your spinal flex here

notice the thoughts that come up or

maybe the stresses the things that are

worrying you and acknowledge them and

embrace them by acknowledging them by

becoming aware of them we give the mind

the body even the heart if you will

permission to let them go just for the

moment maybe we can let them go for the

whole night improving the quality of our

sleep by rest knowing that we can always

pick them out tomorrow morning if we

want just ask yourself if they're

helpful to you right now and if the

answer is no let it go come back to the

breath inhale rising up to Center

smile will bring the fingertips to our

side now let the armpit chest lift up

here so most of our shoulders round

forward we're human we do a lot of this

so let the armpit chest kind of lift

here the heart opens fingertips come to

grace the earth I'm at a nice and easy

gentle open the right palm and draw a

line with the right fingertips all the

way up and over I can stay on my left

fingertips here lots of space or if it

feels good I'll press into the full palm

and come into a nice organic side body

stretch this will look a little bit

different for everyone

but I do encourage you to avoid the

rounding forward and see if we can open

up through the heart here gonna do

plenty of forward folds later and for

this bedtime yoga this is why I

encourage you to get in your PJs or

something comfy rather than working on

the perfect asana shape close your eyes

soften into the sensations find a little

movement some swaying motion and again

this can be a great tool this movement

for quieting the mind or at least

letting go of the busy day letting go of

the thoughts the stresses that things

that are on our plate one more deep

breath here extend through the crown of

the head right hip point pulling down

from here take a second maybe slowly

look up open and close the hand a couple

times if you've been working in a

computer this might be great for the

wrist and then coming through rounding

the spine through Center so instead of

sweeping through centering around the

spine and take it to the other side from

here again inspiring or encouraging this

kind of organic movement this

empowerment to find what feels good

and address your body right everyone's

different we all did different things

today we all are carrying different

things and our hearts and our minds our

bodies and our glutes so again rather

than here huh I'm moving I'm encouraging

you to address what's going on in the

body this is going to get us prepared

for a nice sweet sleep nice lumber this

evening mmm

extend through the crown of the head

maybe make sure you're breathing and

then we'll round forward to come back

through oh we didn't open and close the

handouts open and close his hand in fact

let's go ahead and open and close both

hands here maybe draw a couple circles

with the wrists and then from here roll

it up nice deep inhale in through the

nose and exhale out through the mouth

citizen taking one heel in doesn't

matter which one we're not even gonna we

don't we're trying to relax our brains

not not stimulate them per se so one

foot in one foot out

so rather than crossing the ankles we

have them lying next to each other your

knees might be here that's okay you can

put pillows here you can sit up on a

blanket or block taking a second here to

reach the fingertips behind the ears sit

up nice and tall draw your navel in

towards your spine sigh body is nice and

long from before take a second here to

just pull the thumbs slightly back just

slightly so we're not tugging her but

just light inhale in exhale go up and

over as we lean forward palms are gonna

come to the earth and what I mean by up

and over is I'm not collapsing in the

spine like this is one thing and this is

the other I'm enjoying the journey

keeping the length as I come forward now

there are a couple of different

variations here I can just sit here in

my hips maybe relax the weight of the

head over relax the jaw Chinese medicine

we connect the jaw to the hips a lot of

people connect cha to the hips and so

relax the jaw here as we breathe into

the hips to go a little further I can

come on to the forearms if I still feel

like there's space there I might soften

all the way down bringing my forehead to

my wrist if you have a pillow nearby or

a blankie or a block it's very calming

very relaxing even if you don't need it

you're four it can go all the way to

your wrist it's very nice to have this

pressure and the third I hear this

calming point here as I rest forward

breathing into the hips breathing into

the lower back

take a nice deep breath massaging the

internal organs rinsing the body clean

rinsing the day away then lift up from

your heart we'll press into the palms

consider lifting from your heart so open

open chest here as I come up moving nice

and slow and then switching to the other

leg so opposite foot comes in opposite

foot goes out once again I inhale reach

the fingertips behind the ears all the

way up creating space take a deep breath

in keep this length and melt it for

coming into the other hip now this will

most likely right be different than the

other side I can sway my way down this

time I can stay here I can relax the

forearms down I might come to a pillow

blanket or a block we're resting on the

forearms if the mind is still a monkey

mind or buzzing like a bee which it is

I'm sure remember the practice is just

coming back to the breath each time

using that breath as a tool to quiet the

mind and signal the body that we're

slowing down for the day take a deep

breath in

and lift up from your heart pressing

into the palms pressing into the

fingertips we lift open hard as we come

up and then taking bodycon us and

cobblers pose soles of the feet come

together here now instead of drawing the

heels all the way up towards the center

we're gonna give ourselves a little bit

of space here for bedtime yoga take your

thumbs massage the arches of your feet a

little bit here and begin to just tap

into that breath a little more calming

the nervous system won't take the time

to talk about how important it is to rub

your feet especially at nighttime and if

you have someone in your house that

might be willing to trade you I would

say that's good for your soul and good

for bedtime and if you don't don't go

into toxic thought world just stick with

your feet you got it you got to pay me

rub your own feet it's actually a

practice in itself gets better with

practice

inhale grab the ankles lift up nice and

tall remember that lift in the heart and

keeping a flat back here we're gonna go

nose to toes even if the nose don't

touch the toes that's where we're headed

and it reaches on you can keep your

hands on the ankles here you can

interlace the fingertips around the toes

those thing I'm keeping a flat back here

breathe into the belly inhale in and

exhale rising up inhaling again this

time rounding the spine bending the

elbows left to right we go flat back as

long as we can and then eventually we

let it round over breathing into the

lower back the kidneys breathing into

the hips relaxing the weight of the head

over

[Music]

[Music]

see if you can begin to extend your

inhalation extend the exhale make it

longer smoother sweeter when you're

satisfied press into the soles of the

feet press into the outer edges the feet

and roll it up stacking the spine we'll

take our fingertips to the outer edge of

the knees and closing them here coming

into just a little pod here and even

know what we call this heels come to the

sit bones closed if if yeah if you need

a little more space that's okay right to

each his own I had a bigger can't talk

about racks and bedtime yoga let's keep

it chill okay drain draw the knees

together interlace the fingertips inhale

in exhale bowing forward

humming the nervous system here maybe

the forehead comes to the knees take a

second here to remember your vocabulary

no rush

slow unhurried

maybe you add a couple more words to

that gratitude relief stillness

then slowly rolling up we're gonna come

on to our tones here what

nice and slow though so the feet if

they're tired if you've crammed them

into your work boots or your high heels

or your platforms or your flippy

floppies depending on what you get to

wear to work this is great open the

knees wide

I can use my palms here I can use my

fingertips as much as I need if I don't

need them then I might come up a little

bit higher take a deep breath inhale in

smile

and then on and exhale everyone keep the

heels together knees wide we're gonna

walk the palms forward send the sit

bones shining back just a bit here as I

melt the heart to the earth arms are

extending nice and long on the way to

the head goes down breathe maybe begin

to dome the upper back a little bit here

rounding the spine again finding that

micro movement letting the muscle fibers

the connective tissues slowly unravel

soften and relax and let go preparing

the body for rest

from here inhale look forward you're

gonna come onto all fours

if you want to sneak in a little cat-cow

action here you totally can always just

seems appropriate here I'm all for us to

making a little cat-cow but I'm gonna

cross the ankles and I'm gonna come to

lie down so I'm actually gonna turn this

way but gently crossing through the

ankles or you can sidesaddle I just come

to lie flat on your back

adjust your clothing do whatever you

have to do and then inhale reach the

fingertips up for a nice full body

stretch inhale breathe in the day and

then exhale let it go inhale spread the

fingertips and toes exhale let it go one

more like that inhale exhale let it go

great floating the fingertips down palms

are gonna come just set our sides here

I'm gonna hug one knee in let's go let's

let's let's go ahead and say right knee

so I want to keep it loose but else I

don't want to keep you wondering so

let's do right knee I'm going to

interlace the fingertips around the shin

here and draw my right knee in towards

my heart breathing into the belly here

I'm going to press into my left heel

[Music]

rotate the right ankle one way and then

the other notice if your shoulders have

begun to kind of crawl up to your ears

here this is normal this is natural make

sure we take a second here to walk the

shoulders down away from the ears find

again that

and chest that open-heart from here

Neves trawling all the way up towards

the heart towards the chin top of the

left thigh is drawing down eyes are soft

or my eyes are closed and then from here

I'm gonna just open up just micro

movement again open up the right knee to

be more towards the right shoulder so

before I was drawing it towards the chin

now I'm gonna open it up to draw it

towards the right shoulder I can stay

here maybe i hook my right elbow to my

right knee and then maybe I bring my

left palm just to kind of guide this

left hip point down now we were active

in the feet permission now to inhale in

and exhale relax the feet notice if

there's any shift in the right hip

crease here soften through your

fingertips relax or jog and keep

returning back to the sound of the

breath my friends inhale in

on an exhale we're gonna take both hands

to that right knee and gently guide it

across the body into a little twist so a

couple of options options here I can

hook my right toes around the back of

that left thigh if that feels good or I

can just let it freefall so you decide

noticing I'm opening up through the

right wing here and then again no static

motion here but I'm getting ready for

bed I want to empower you or encourage

you to find small micro movements cater

to your body get ready for your night

sleep and address whatever is going on

so maybe you rock a little back and

forth maybe you enjoy the hook here

maybe you turn on to the right ear for a

little bit deeper twist

breathe

[Music]

take a nice solid inhale in and on the

exhale let's melt it back I'm gonna send

my right leg all the way up towards the

sky now now maybe the leg doesn't

straighten who cares keep it nice and

bent keep it really generously Ben if

that feels best for you anything in

between

I'm gonna take my fingertips interlace

behind the thigh if you are a flexible

person you're very bending you're

wanting to go a little bit higher we can

bring the palms to the calf and if

you're super bendy you want to grab that

toe you can but I say we kind of keep

the nervous system calm and quiet

letting the blood flow in the opposite

direction so you have a couple different

options here and you can mix and match

I'm from Austin Texas I always encourage

mix and match right nothing has to match

anymore I can keep it weird to go one

step further well inhale in and exhale

draw the nose up rounding the spine just

a couple breaths here notice I'm keeping

my shoulders down and away from my ears

lots of space heart still lifted and

open even here wiggling the toes on an

exhale I shall release it back down send

that right leg down and switch trying to

left knee up towards the heart

interlacing the fingertips take a deep

breath in squeeze that left knee towards

the chin towards the heart press into

that right heel top of the right thigh

draws down as I breathe into the belly

and then allow everything else to relax

the arms relaxed down the ribcage

softens I can rotate this left ankle one

way and then the other guys keep

noticing those thoughts as they come to

acknowledge them smile at them ask

yourself if do you need them right now

and if the answer is no come back to the

breath now opening up left knee comes

now more towards the left shoulder so we

massage that hip crease stay here or we

can hook the left elbow into that left

knee notice my right foot is still

bright here I'm going to take a deep

breath in and then on an exhale relax

the feet bring that right palm to the

top of that right thigh bone this might

be coming up here no worries guys that's

why we have this hand here to just in

time open it up soften that so as here

mmm

[Music]

take a deep breath in I'm moving into

your twist whenever you're ready using

the hands kind of integrating the whole

body here as we move into our twist oh

yeah oh yeah if you feel like moaning

and groaning I say do it it's only gonna

be an extra form of release breathing

into the chest

I can hook the foot here or we can let

it OOP you can let it roam free

I can't open up through the left bean we

can even turn onto that left ear and I

can if you're interested you can we have

a whole video on a recline twist it's

nice to give yourself a little pet job

here oh gosh the power of touch is so

powerful in yoga just give yourself a

little bit of movement here as when I

meant breathe into your belly

hopefully you're smiling and that

cursing me right now take a deep breath

in exhale melt it back to Center happy

baby your happy Buddha the day we do

this in foundations of yoga is gonna be

interesting but we cannot leave it out

so we take the feet all the way up

towards the sky it's actually spending a

couple breaths here just letting the

blood flow in the opposite direction

hands on the belly your hands on the

ribcage point in flex the feet soon

we'll do legs at the wall as foundations

and that's gonna be

[Music]

and then we'll bend the knees and grab

the outer edges of the feet to start

soles of the feet stay pointing up

towards the sky parallel to the ceiling

and the knees drop down as we kind of

open up here just be sure for

appropriateness okay find what feels

good my friends so you can pop your toes

here hopefully it's not offensive to

anyone in your home you can massage the

feet after a couple breaths here you can

grab the inner arches of the feet kind

of stirring the legs pulling down gently

breathing into your booty breathing into

your hips we can also take the middle

finger index finger and thumb to the the

big toes here that sometimes feels yummy

as we breathe into the lower back draw

your tailbone down towards the Earth my

friends lengthen through the back of the

neck by tucking your chin slightly take

a deep breath in if it feels good

straighten one leg just see what happens

be mindful and then the other if you're

bendy you can maybe straighten both and

then maybe begin to rock a little side

to side kind of childlike energy as we

again tell the body tell the mind signal

but it's time to slow down to let go of

our stresses our to-do lists and get

ready to rest one more breath here and

happy baby or happy Buddha your version

and then to release will bring the soles

of the feet down to the earth you can do

it with a thud sometimes that feels nice

and you can do it a couple times that

felt really good

just kind of letting the body shake here

I'll open the palms out wide take a deep

breath in windshield wiper the legs a

little side to side we're gonna prepare

for set to bend asana bridge pose and

then we'll take it to shavasan so

winding down doing our best to stay in

the present moment you deserve to feel

good you deserve a good night's rest

again just by acknowledging this moment

acknowledging the thoughts this time

bringing awareness we give ourself

permission to have an awesome night's

rest okay trawl the heels up towards the

sit bones here flip the palms down drop

the shoulder blades in together and down

knees are pointing up towards the sky

and I'm rooting into all four corners of

the feet now we're not gonna waste

ourself up into this bridge we throw

ourselves around all day

throw our bodies around moving in a fast

pace so again unhurried no rush knees

nice and slow

press in all four corners of the feet

press and all ten fingerprints and nice

and slow from the tailbone notice how

I'm rocking my pelvis first so I'll kind

of exaggerate this if you want a peak

for a second peeling up from the

tailbone slowly I'm massaging up through

the spine lifting I may not even lift

into a full bridge post day I may just

go this far or this fire this fire but

massaging the spine the back coming all

the way up maybe instead of pressing

into the palms kind of you know active I

go a little more Yin here opening the

palms opening the shoulders as I lift my

sit bones sitting bones towards the

backs of the knees

and then on an exhale float it down now

do a couple of these at your own pace

playing with the palms playing with the

shoulders but finding the sensations

that you love in this fine sometimes

it's nice to even move the arms here

kind of like puppet arms because you can

really get deep into that spinal massage

here

keep moving breathing another option if

you do have a block is to take a little

more restorative bridge and lift up and

maybe set the block at any level in the

sacrum just giving a little lift here

and breathing is right lower back like

pajama shirts too baggy I'm kind of

taking the work out of it finding that

ease

when you feel satisfied roll it down hug

the knees into the chest one more time

give yourself a hug acknowledge yourself

for taking the time to practice today

acknowledge yourself for not just saying

I have insomnia I can't sleep I'm doing

something about I'm checking with my

body signaling my mind rising above

connecting to the present moment

squeeze your knees into your chest take

a deep breath in and then exhale unravel

if you want here you can transition to

your bed if you're really ready you can

transition to your bed here now

otherwise we're gonna open the legs a

little bit wider than normal so if you

find that you're here in shavasana

that's cool but my friends open it up

today open your legs open your arms wide

if you have a blanket I'll go ahead and

grab a blanket here because I have

plenty of blankets today it's nice

sometimes to bring a blanket or a pillow

to the top of the pelvic bone or the

hips here or even the belly take the

chest open it wide draw the shoulder

blades together and we set ourselves up

for the best and most beautiful relaxing

shavasana you've ever experienced press

into the heels alerts and then relax the

ankles and feet completely and fully

into the mat spread the fingertips wide

spread your arms and then exhale relax

your fingertips your wrists your arms

completely and fully into the mat extend

through the crown of the head tuck your

chin into your chest breathe in and then

relax your head your neck your shoulders

completely and fully into the mat

relax your jaw soften the skin of the

face let the breath return to its

natural normal rhythm

[Music]

let the tops of the thighs grow heavy

the hips the buttocks crows heavy we saw

from the belly here and relax the torso

completely and fully into the mat giving

the body permission to be completely and

fully at ease no matter what came before

matter what kind of day we had coming

into this present moment no matter

what's to come what's next maybe you

still have stuff to do tonight but give

yourself this moment even if it's just

for one fine full breath

choose to enjoy this moment choose to

have a good night's sleep choose to let

your yoga practice serve you in every

miraculous way possible stay here as

long as you like my friends have a good

evening

stick with the breath

[Music]