1 00:00:00,000 --> 00:00:01,709 hey everyone and welcome to yoga with 2 00:00:01,709 --> 00:00:03,810 Adriene I'm Adriene and today we have a 3 00:00:03,810 --> 00:00:06,240 yummy sleepy time yoga for you this is a 4 00:00:06,240 --> 00:00:08,429 bedtime sequence that is sure to help 5 00:00:08,429 --> 00:00:10,650 you get a lovely night's rest and also 6 00:00:10,650 --> 00:00:13,049 just let go of the day and transition 7 00:00:13,049 --> 00:00:16,049 into the evening so put on something 8 00:00:16,049 --> 00:00:16,529 comfortable 9 00:00:16,529 --> 00:00:18,330 get your comfies out and let's get 10 00:00:18,330 --> 00:00:20,659 started 11 00:00:30,050 --> 00:00:32,580 all right my friends so we're going to 12 00:00:32,580 --> 00:00:35,520 begin in a nice comfortable seat this 13 00:00:35,520 --> 00:00:37,380 can be a cross-legged position 14 00:00:37,380 --> 00:00:39,030 this can be one foot in front of the 15 00:00:39,030 --> 00:00:41,640 other like I have here can sit up on a 16 00:00:41,640 --> 00:00:43,739 pillow a blanket a blog to find a nice 17 00:00:43,739 --> 00:00:46,170 comfortable place where you can sit up 18 00:00:46,170 --> 00:00:49,860 tall we're going to take the palms face 19 00:00:49,860 --> 00:00:57,210 down wherever feels good then close your 20 00:00:57,210 --> 00:01:03,930 eyes and relax your shoulders begin to 21 00:01:03,930 --> 00:01:07,040 notice your breath we're going to take a 22 00:01:07,040 --> 00:01:09,390 couple of neck rolls here but nice and 23 00:01:09,390 --> 00:01:12,960 slow so begin to draw big circles with 24 00:01:12,960 --> 00:01:15,289 the nose 25 00:01:21,250 --> 00:01:26,160 so they might start really big 26 00:01:28,900 --> 00:01:31,870 again moving from the tip of the nose 27 00:01:31,870 --> 00:01:36,030 here just settling into the moment 28 00:01:36,030 --> 00:01:39,130 allowing the lower body to grow heavy 29 00:01:39,130 --> 00:01:46,259 and the heart to keep a little lift 30 00:01:48,270 --> 00:01:51,869 notice any crunching any noise going on 31 00:01:51,869 --> 00:01:53,399 in the head the neck the shoulder 32 00:01:53,399 --> 00:01:57,030 connection and then reverse your circle 33 00:01:57,030 --> 00:02:02,250 move in the opposite direction keep the 34 00:02:02,250 --> 00:02:04,979 shoulders relaxed here and enjoy this 35 00:02:04,979 --> 00:02:07,470 beautiful time that you have carved out 36 00:02:07,470 --> 00:02:10,560 for yourself maybe you feel like oh I 37 00:02:10,560 --> 00:02:12,989 don't even have the time but relish in 38 00:02:12,989 --> 00:02:17,940 this awesome bedtime practice knowing 39 00:02:17,940 --> 00:02:28,590 you will benefit from it connecting the 40 00:02:28,590 --> 00:02:34,739 brain the body mind intelligence on the 41 00:02:34,739 --> 00:02:37,799 body intelligence winding down for the 42 00:02:37,799 --> 00:02:39,720 day reverse or circle one more time if 43 00:02:39,720 --> 00:02:42,120 you find any caches here you might rock 44 00:02:42,120 --> 00:02:43,830 back and forth they're just finding a 45 00:02:43,830 --> 00:02:46,769 little movement here that feels good you 46 00:02:46,769 --> 00:02:48,390 might feel a little weird doing it but 47 00:02:48,390 --> 00:02:49,470 if you just close your eyes and 48 00:02:49,470 --> 00:02:56,730 surrender find what feels good and then 49 00:02:56,730 --> 00:03:00,120 one last breath here find what feels 50 00:03:00,120 --> 00:03:05,940 good letting go of the stress and the 51 00:03:05,940 --> 00:03:09,570 tension that perhaps is built up over 52 00:03:09,570 --> 00:03:13,829 the course of the day and then we'll 53 00:03:13,829 --> 00:03:16,290 bring the head back to Center draw the 54 00:03:16,290 --> 00:03:17,970 palms together at the heart 55 00:03:17,970 --> 00:03:21,870 take a deep breath in on the exhale bow 56 00:03:21,870 --> 00:03:27,739 your head to your hands to your heart 57 00:03:27,739 --> 00:03:30,510 now actively draw the shoulder blades 58 00:03:30,510 --> 00:03:32,970 together here breathe into the back of 59 00:03:32,970 --> 00:03:36,630 the neck close your eyes feel the 60 00:03:36,630 --> 00:03:38,970 sensations of the palms kissing together 61 00:03:38,970 --> 00:03:43,470 at the heart and prayer one more breath 62 00:03:43,470 --> 00:03:45,870 here you might imagine a little trapdoor 63 00:03:45,870 --> 00:03:47,160 opening out through the crown of the 64 00:03:47,160 --> 00:03:49,470 head and again any stress you've been 65 00:03:49,470 --> 00:03:51,450 carrying any tension any worry any 66 00:03:51,450 --> 00:03:55,500 burden of the day or even anything in 67 00:03:55,500 --> 00:03:57,660 anticipation of the future of tomorrow 68 00:03:57,660 --> 00:03:58,230 just go 69 00:03:58,230 --> 00:04:01,800 let it spill out trickle out telling the 70 00:04:01,800 --> 00:04:04,830 mind the body the heart that we are 71 00:04:04,830 --> 00:04:08,900 winding down for the day preparing for 72 00:04:08,900 --> 00:04:12,290 much-needed rest 73 00:04:13,129 --> 00:04:18,238 balancing the equilibrium finding peace 74 00:04:18,238 --> 00:04:27,720 from within big breath in big breath out 75 00:04:27,720 --> 00:04:30,630 release the fingertips down to the legs 76 00:04:30,630 --> 00:04:34,440 nice and slowly roll up through the head 77 00:04:34,440 --> 00:04:39,360 the neck awesome so we're going to draw 78 00:04:39,360 --> 00:04:41,790 the left heel in towards the center and 79 00:04:41,790 --> 00:04:46,320 extend the right leg out long point and 80 00:04:46,320 --> 00:04:49,200 flex through the right for the extended 81 00:04:49,200 --> 00:04:52,010 leg so moving really soft here today 82 00:04:52,010 --> 00:04:57,750 point flex point flex and then when 83 00:04:57,750 --> 00:04:58,770 you're ready we're going to reach the 84 00:04:58,770 --> 00:05:01,500 arms just nice and soft and slow all the 85 00:05:01,500 --> 00:05:03,080 way up take a nice big stretch here 86 00:05:03,080 --> 00:05:06,780 lengthening UNCHR humble enough on all 87 00:05:06,780 --> 00:05:09,120 four sides of the torso so the side body 88 00:05:09,120 --> 00:05:12,780 the front body the back body lifts and 89 00:05:12,780 --> 00:05:16,260 then exhale softly release begin to turn 90 00:05:16,260 --> 00:05:19,560 towards your right foot and find a place 91 00:05:19,560 --> 00:05:22,950 where you can bow the head so it might 92 00:05:22,950 --> 00:05:25,470 be a kind of classic genre this is Cho 93 00:05:25,470 --> 00:05:29,310 nazar sawsan head to knee pose jianu 94 00:05:29,310 --> 00:05:31,600 Circe awesome 95 00:05:31,600 --> 00:05:34,910 or you might keep it nice and chill just 96 00:05:34,910 --> 00:05:36,890 kind of resting here maybe reaching to 97 00:05:36,890 --> 00:05:40,460 the outer edge of your right shin your 98 00:05:40,460 --> 00:05:41,660 body's going to tell you what feels 99 00:05:41,660 --> 00:05:43,400 awesome so if it's lower back body 100 00:05:43,400 --> 00:05:46,910 you're here mmm it's the leg if you need 101 00:05:46,910 --> 00:05:52,010 a little twist everyone see if you can 102 00:05:52,010 --> 00:05:54,410 keep the right foot bright so even 103 00:05:54,410 --> 00:05:55,910 though we're working softly and 104 00:05:55,910 --> 00:05:57,410 mindfully so you can keep a little 105 00:05:57,410 --> 00:06:01,010 energy in that right foot and come to a 106 00:06:01,010 --> 00:06:03,380 place that feels good and allow the 107 00:06:03,380 --> 00:06:09,260 eyelids just soften or close make your 108 00:06:09,260 --> 00:06:16,539 inhale long exhale even longer 109 00:06:26,270 --> 00:06:30,859 listen to the sound of your breath here 110 00:06:34,650 --> 00:06:37,710 and slowly release wherever you are 111 00:06:37,710 --> 00:06:39,960 tuck the chin into the chest roll up 112 00:06:39,960 --> 00:06:42,930 through the spine so much love here as 113 00:06:42,930 --> 00:06:46,320 we roll up through the spine inhale lift 114 00:06:46,320 --> 00:06:49,830 the chin the chest and then on an exhale 115 00:06:49,830 --> 00:06:51,300 this little counter pose we're going to 116 00:06:51,300 --> 00:06:53,280 take the left palm behind or left 117 00:06:53,280 --> 00:06:55,949 fingertips and inhale sweep the right 118 00:06:55,949 --> 00:06:57,630 arm all the way up and overhead this 119 00:06:57,630 --> 00:07:00,510 time point your right toes breathe in 120 00:07:00,510 --> 00:07:01,500 here don't really worry about the 121 00:07:01,500 --> 00:07:03,780 perfect shape but your body will tell 122 00:07:03,780 --> 00:07:06,330 you ah yes opening so we just folded and 123 00:07:06,330 --> 00:07:10,250 now we're going to open inhale in and 124 00:07:10,250 --> 00:07:13,560 exhale back to Center 125 00:07:13,560 --> 00:07:16,770 great draw the right heel in left leg 126 00:07:16,770 --> 00:07:22,110 out take a second to get set up here and 127 00:07:22,110 --> 00:07:24,180 then when you're ready inhale reach for 128 00:07:24,180 --> 00:07:27,270 the sky nice and slow experiencing the 129 00:07:27,270 --> 00:07:32,330 body stretching slowing everything down 130 00:07:32,840 --> 00:07:35,340 inhale lift through all four sides of 131 00:07:35,340 --> 00:07:40,979 the torso and exhale bringing it down so 132 00:07:40,979 --> 00:07:44,789 each side is different here you might 133 00:07:44,789 --> 00:07:48,680 come to the outer edge of the left shin 134 00:07:50,220 --> 00:07:54,720 you might come to head to knee pose 135 00:07:56,759 --> 00:08:00,460 maybe interlacing around the foot or 136 00:08:00,460 --> 00:08:03,960 holding on to your pant leg 137 00:08:06,729 --> 00:08:09,889 finding the breath again here softening 138 00:08:09,889 --> 00:08:13,519 through the forehead closing the eyes or 139 00:08:13,519 --> 00:08:18,769 finding a soft gaze allowing again the 140 00:08:18,769 --> 00:08:22,459 day thus far to melt away in the 141 00:08:22,459 --> 00:08:26,329 anticipation of tomorrow to hold being 142 00:08:26,329 --> 00:08:27,769 present with your body in your breath 143 00:08:27,769 --> 00:08:31,719 this is an act of self-love here and 144 00:08:31,719 --> 00:08:36,349 super great for the body one more breath 145 00:08:36,349 --> 00:08:45,259 here wherever you are enjoy and then 146 00:08:45,259 --> 00:08:48,379 slowly release tuck the chin into the 147 00:08:48,379 --> 00:08:49,249 chest 148 00:08:49,249 --> 00:08:51,920 stacking head over heart heart over 149 00:08:51,920 --> 00:08:56,089 pelvis beautiful and then releasing the 150 00:08:56,089 --> 00:08:57,920 right palm back pointing through the 151 00:08:57,920 --> 00:09:00,290 left toes and inhale reach left 152 00:09:00,290 --> 00:09:04,300 fingertips up high big breath in big 153 00:09:04,300 --> 00:09:07,720 breath out brings you back to Center 154 00:09:07,720 --> 00:09:10,040 awesome work soles the feet come 155 00:09:10,040 --> 00:09:15,829 together here so take a second to give 156 00:09:15,829 --> 00:09:19,759 yourself a little foot massage thumbs 157 00:09:19,759 --> 00:09:24,790 coming to the ankles or the arches the 158 00:09:28,600 --> 00:09:31,600 heels 159 00:09:33,900 --> 00:09:39,720 and the base of the foot the toes keep 160 00:09:39,720 --> 00:09:43,260 breathing here the more you practice 161 00:09:43,260 --> 00:09:45,180 this video you can freestyle here 162 00:09:45,180 --> 00:09:48,240 finding extension through the foot maybe 163 00:09:48,240 --> 00:09:50,460 even lifting both legs but if this is 164 00:09:50,460 --> 00:09:52,140 your first time just keep it to a nice 165 00:09:52,140 --> 00:09:57,150 soft gentle massage maybe you start to 166 00:09:57,150 --> 00:10:02,400 bring oils into the mix little lavender 167 00:10:02,400 --> 00:10:07,529 oil and the sweets hmm and then we'll 168 00:10:07,529 --> 00:10:09,860 interlace the fingertips bring them to 169 00:10:09,860 --> 00:10:12,480 the toes and draw the tops of the thighs 170 00:10:12,480 --> 00:10:15,680 down as you inhale lift the heart 171 00:10:15,680 --> 00:10:20,420 as you exhale drop the chin to the chest 172 00:10:21,260 --> 00:10:24,990 close your eyes breathe here grounding 173 00:10:24,990 --> 00:10:28,040 down through the tops of the thighs 174 00:10:30,860 --> 00:10:34,620 inhale in lift your chin exhale swing 175 00:10:34,620 --> 00:10:37,170 the fingertips around so fingertips are 176 00:10:37,170 --> 00:10:38,790 going to come behind you now I'm going 177 00:10:38,790 --> 00:10:40,740 to keep the soles of the feet where they 178 00:10:40,740 --> 00:10:46,800 are as we walk ourself back this time to 179 00:10:46,800 --> 00:10:50,070 the elbows keep the legs as they are and 180 00:10:50,070 --> 00:10:53,880 bodycon awesome inhaling open a chest 181 00:10:53,880 --> 00:10:58,709 breathe breathe breathe exhale continue 182 00:10:58,709 --> 00:11:01,500 the journey down all the way to the back 183 00:11:01,500 --> 00:11:06,440 oh yeah now we're talking 184 00:11:06,440 --> 00:11:09,870 shoulder blades shimmy underneath the 185 00:11:09,870 --> 00:11:11,700 heart space here so crawl the shoulder 186 00:11:11,700 --> 00:11:14,459 blades underneath you hands come to the 187 00:11:14,459 --> 00:11:19,589 belly and the legs grow heavy if you're 188 00:11:19,589 --> 00:11:21,029 feeling any pressure at all on the lower 189 00:11:21,029 --> 00:11:23,550 back Mallove's lift the tail draw it 190 00:11:23,550 --> 00:11:26,250 down towards your heels and then release 191 00:11:26,250 --> 00:11:30,839 back into this restorative posture so 192 00:11:30,839 --> 00:11:33,720 this would be a great time to maybe pull 193 00:11:33,720 --> 00:11:38,490 a blanket or pillow I'll choose you 194 00:11:38,490 --> 00:11:41,610 underneath the head or the neck oh yeah 195 00:11:41,610 --> 00:11:44,820 and then actually want to keep the hands 196 00:11:44,820 --> 00:11:46,050 on the belly because it's like for us to 197 00:11:46,050 --> 00:11:48,630 breathe into the belly here so once you 198 00:11:48,630 --> 00:11:55,650 get situated close your eyes and just 199 00:11:55,650 --> 00:11:57,150 with the sound of my voice here we're 200 00:11:57,150 --> 00:12:01,050 going to inhale in big fill the belly 201 00:12:01,050 --> 00:12:04,910 with air so the hands are going to rise 202 00:12:05,450 --> 00:12:09,600 and then as you exhale they fall nice 203 00:12:09,600 --> 00:12:17,670 and slow with control inhale belly Rises 204 00:12:17,670 --> 00:12:21,589 just like a big way 205 00:12:24,940 --> 00:12:28,360 maybe there's a small pausing at the top 206 00:12:28,360 --> 00:12:31,870 and then exhale the wave crashes and 207 00:12:31,870 --> 00:12:39,010 falls with control and float down keep 208 00:12:39,010 --> 00:12:40,990 this going on your own for just a couple 209 00:12:40,990 --> 00:12:47,670 more breaths inhaling belly rises 210 00:12:50,070 --> 00:12:55,050 exhaling falling down 211 00:13:07,060 --> 00:13:15,310 relax the jaw here surrender 212 00:13:16,540 --> 00:13:19,420 noticing sensations in the lower body 213 00:13:19,420 --> 00:13:24,670 the shoulder joints the neck 214 00:13:34,450 --> 00:13:38,320 and slowly gracefully side your 215 00:13:38,320 --> 00:13:41,709 fingertips all the way to the outer 216 00:13:41,709 --> 00:13:44,320 edges of the legs you do not have to 217 00:13:44,320 --> 00:13:45,550 look at the video here we're going to 218 00:13:45,550 --> 00:13:48,880 slowly close the legs one at a time 219 00:13:48,880 --> 00:13:54,310 bringing the knees in then I'm going to 220 00:13:54,310 --> 00:13:56,350 lift the knees give myself a big hug 221 00:13:56,350 --> 00:13:59,949 lower back should feel awesome here Rock 222 00:13:59,949 --> 00:14:01,980 a little side to side keep the eyes 223 00:14:01,980 --> 00:14:07,510 closed and the breath still going maybe 224 00:14:07,510 --> 00:14:09,220 draw a couple circles here with the 225 00:14:09,220 --> 00:14:19,300 knees then I'll slowly release the soles 226 00:14:19,300 --> 00:14:21,070 of the feet back to the mat I'm going to 227 00:14:21,070 --> 00:14:23,019 allow the knees to melt over towards the 228 00:14:23,019 --> 00:14:26,470 left allow your hands to rest gently on 229 00:14:26,470 --> 00:14:29,170 the ribcage of the belly here and what 230 00:14:29,170 --> 00:14:30,670 I'm going to do is just kind of shimmy 231 00:14:30,670 --> 00:14:32,680 my shoulders down so that my right knee 232 00:14:32,680 --> 00:14:34,810 can really reach towards the bottom left 233 00:14:34,810 --> 00:14:40,320 corner of my mat inhale in deeply exhale 234 00:14:40,320 --> 00:14:43,089 release and chill if you want a little 235 00:14:43,089 --> 00:14:45,459 more stretch you might cross the left 236 00:14:45,459 --> 00:14:47,470 ankle gently over the top of the right 237 00:14:47,470 --> 00:14:52,980 breathe deep here sink into the earth 238 00:14:54,870 --> 00:15:01,140 hmmm inhale lots of love in 239 00:15:01,140 --> 00:15:04,440 exhale release take it to the other side 240 00:15:04,440 --> 00:15:08,350 so great after a long day hard day's 241 00:15:08,350 --> 00:15:12,010 work lodging the booty as you rock over 242 00:15:12,010 --> 00:15:13,089 to the right and then the same thing 243 00:15:13,089 --> 00:15:16,630 here drawing the left knee down resting 244 00:15:16,630 --> 00:15:18,130 the weight of the body completely and 245 00:15:18,130 --> 00:15:21,399 fully into the earth cross the right 246 00:15:21,399 --> 00:15:23,620 ankle over the left side if you'd like 247 00:15:23,620 --> 00:15:29,680 and breathe hopefully you're starting to 248 00:15:29,680 --> 00:15:35,019 feel relaxed soften the tone in the base 249 00:15:35,019 --> 00:15:37,500 of the mouth 250 00:15:39,730 --> 00:15:43,150 begin to like 251 00:15:47,750 --> 00:15:50,980 great slowly rock back to centre 252 00:15:50,980 --> 00:15:54,620 two options here if you're really sleepy 253 00:15:54,620 --> 00:15:57,730 and you feel awesome move into shavasana 254 00:15:57,730 --> 00:16:00,140 otherwise you can take a bridge pose 255 00:16:00,140 --> 00:16:02,480 planting the palms and keeping it nice 256 00:16:02,480 --> 00:16:04,490 and soft and fluid as you inhale lift 257 00:16:04,490 --> 00:16:07,160 the hips up sloshing through the spine 258 00:16:07,160 --> 00:16:11,420 opening up through the palms and exhale 259 00:16:11,420 --> 00:16:17,570 folding it down so shavasana bridge pose 260 00:16:17,570 --> 00:16:19,280 or another option just cuz I want to 261 00:16:19,280 --> 00:16:20,930 take care of all my brothers and sisters 262 00:16:20,930 --> 00:16:22,930 out there all different levels is to 263 00:16:22,930 --> 00:16:25,400 crawl the shoulder blades under and come 264 00:16:25,400 --> 00:16:28,750 into a little shoulder stand or a plow 265 00:16:28,750 --> 00:16:32,330 so I like to do this this is really nice 266 00:16:32,330 --> 00:16:34,130 I'm not pushing nice and soft to the 267 00:16:34,130 --> 00:16:37,190 feet hands come to the lower back body 268 00:16:37,190 --> 00:16:40,250 knees come to shield the eyes or even 269 00:16:40,250 --> 00:16:42,860 the ears and I just take a breath or two 270 00:16:42,860 --> 00:16:51,200 here so wherever you are breathe be 271 00:16:51,200 --> 00:16:55,820 present with your breath if you're in 272 00:16:55,820 --> 00:16:58,570 the plow use a slow and controlled 273 00:16:58,570 --> 00:17:01,430 movement to release so resist a 274 00:17:01,430 --> 00:17:04,339 slingshot effect if you're up in bridge 275 00:17:04,339 --> 00:17:06,560 same thing nice and slow controlled 276 00:17:06,560 --> 00:17:09,829 movement brings you back down everybody 277 00:17:09,829 --> 00:17:14,030 extend the legs out long now if you were 278 00:17:14,030 --> 00:17:15,800 in the shoulder stand take a second here 279 00:17:15,800 --> 00:17:19,189 to walk the palms underneath the bum 280 00:17:19,189 --> 00:17:20,720 actually everyone can try this if you 281 00:17:20,720 --> 00:17:23,030 like and will draw the shoulders 282 00:17:23,030 --> 00:17:25,220 underneath and just take a quick moment 283 00:17:25,220 --> 00:17:28,670 here in the fish pose so this is the 284 00:17:28,670 --> 00:17:30,650 counter pose to your plow or shoulder 285 00:17:30,650 --> 00:17:35,450 stand big breath in and then exhale 286 00:17:35,450 --> 00:17:41,450 release release everything choose to let 287 00:17:41,450 --> 00:17:43,690 go 288 00:17:43,760 --> 00:17:46,200 inhale lots of love in as you get 289 00:17:46,200 --> 00:17:52,760 comfortable here exhale lots of about 290 00:17:53,240 --> 00:17:59,429 inhale lots of love in exhale lots of 291 00:17:59,429 --> 00:18:06,630 love out and slowly sending the arms out 292 00:18:06,630 --> 00:18:11,190 at your sides heels in line with the hip 293 00:18:11,190 --> 00:18:13,200 points now be a great time to cover up 294 00:18:13,200 --> 00:18:17,910 with a blankie crawling the shoulder 295 00:18:17,910 --> 00:18:19,710 blades underneath the heart space one 296 00:18:19,710 --> 00:18:23,640 last time find a place where you can 297 00:18:23,640 --> 00:18:28,740 rest allow the breath to return back to 298 00:18:28,740 --> 00:18:40,380 its natural rhythm and connect to a 299 00:18:40,380 --> 00:18:46,429 sensation of peace peace within 300 00:18:46,510 --> 00:18:53,340 I hope you rest well tonight namaste 301 00:19:05,680 --> 00:19:07,740 you