hey everyone and welcome to yoga with

Adriene I'm Adriene and today we have a

yummy sleepy time yoga for you this is a

bedtime sequence that is sure to help

you get a lovely night's rest and also

just let go of the day and transition

into the evening so put on something

comfortable

get your comfies out and let's get

started

all right my friends so we're going to

begin in a nice comfortable seat this

can be a cross-legged position

this can be one foot in front of the

other like I have here can sit up on a

pillow a blanket a blog to find a nice

comfortable place where you can sit up

tall we're going to take the palms face

down wherever feels good then close your

eyes and relax your shoulders begin to

notice your breath we're going to take a

couple of neck rolls here but nice and

slow so begin to draw big circles with

the nose

so they might start really big

again moving from the tip of the nose

here just settling into the moment

allowing the lower body to grow heavy

and the heart to keep a little lift

notice any crunching any noise going on

in the head the neck the shoulder

connection and then reverse your circle

move in the opposite direction keep the

shoulders relaxed here and enjoy this

beautiful time that you have carved out

for yourself maybe you feel like oh I

don't even have the time but relish in

this awesome bedtime practice knowing

you will benefit from it connecting the

brain the body mind intelligence on the

body intelligence winding down for the

day reverse or circle one more time if

you find any caches here you might rock

back and forth they're just finding a

little movement here that feels good you

might feel a little weird doing it but

if you just close your eyes and

surrender find what feels good and then

one last breath here find what feels

good letting go of the stress and the

tension that perhaps is built up over

the course of the day and then we'll

bring the head back to Center draw the

palms together at the heart

take a deep breath in on the exhale bow

your head to your hands to your heart

now actively draw the shoulder blades

together here breathe into the back of

the neck close your eyes feel the

sensations of the palms kissing together

at the heart and prayer one more breath

here you might imagine a little trapdoor

opening out through the crown of the

head and again any stress you've been

carrying any tension any worry any

burden of the day or even anything in

anticipation of the future of tomorrow

just go

let it spill out trickle out telling the

mind the body the heart that we are

winding down for the day preparing for

much-needed rest

balancing the equilibrium finding peace

from within big breath in big breath out

release the fingertips down to the legs

nice and slowly roll up through the head

the neck awesome so we're going to draw

the left heel in towards the center and

extend the right leg out long point and

flex through the right for the extended

leg so moving really soft here today

point flex point flex and then when

you're ready we're going to reach the

arms just nice and soft and slow all the

way up take a nice big stretch here

lengthening UNCHR humble enough on all

four sides of the torso so the side body

the front body the back body lifts and

then exhale softly release begin to turn

towards your right foot and find a place

where you can bow the head so it might

be a kind of classic genre this is Cho

nazar sawsan head to knee pose jianu

Circe awesome

or you might keep it nice and chill just

kind of resting here maybe reaching to

the outer edge of your right shin your

body's going to tell you what feels

awesome so if it's lower back body

you're here mmm it's the leg if you need

a little twist everyone see if you can

keep the right foot bright so even

though we're working softly and

mindfully so you can keep a little

energy in that right foot and come to a

place that feels good and allow the

eyelids just soften or close make your

inhale long exhale even longer

listen to the sound of your breath here

and slowly release wherever you are

tuck the chin into the chest roll up

through the spine so much love here as

we roll up through the spine inhale lift

the chin the chest and then on an exhale

this little counter pose we're going to

take the left palm behind or left

fingertips and inhale sweep the right

arm all the way up and overhead this

time point your right toes breathe in

here don't really worry about the

perfect shape but your body will tell

you ah yes opening so we just folded and

now we're going to open inhale in and

exhale back to Center

great draw the right heel in left leg

out take a second to get set up here and

then when you're ready inhale reach for

the sky nice and slow experiencing the

body stretching slowing everything down

inhale lift through all four sides of

the torso and exhale bringing it down so

each side is different here you might

come to the outer edge of the left shin

you might come to head to knee pose

maybe interlacing around the foot or

holding on to your pant leg

finding the breath again here softening

through the forehead closing the eyes or

finding a soft gaze allowing again the

day thus far to melt away in the

anticipation of tomorrow to hold being

present with your body in your breath

this is an act of self-love here and

super great for the body one more breath

here wherever you are enjoy and then

slowly release tuck the chin into the

chest

stacking head over heart heart over

pelvis beautiful and then releasing the

right palm back pointing through the

left toes and inhale reach left

fingertips up high big breath in big

breath out brings you back to Center

awesome work soles the feet come

together here so take a second to give

yourself a little foot massage thumbs

coming to the ankles or the arches the

heels

and the base of the foot the toes keep

breathing here the more you practice

this video you can freestyle here

finding extension through the foot maybe

even lifting both legs but if this is

your first time just keep it to a nice

soft gentle massage maybe you start to

bring oils into the mix little lavender

oil and the sweets hmm and then we'll

interlace the fingertips bring them to

the toes and draw the tops of the thighs

down as you inhale lift the heart

as you exhale drop the chin to the chest

close your eyes breathe here grounding

down through the tops of the thighs

inhale in lift your chin exhale swing

the fingertips around so fingertips are

going to come behind you now I'm going

to keep the soles of the feet where they

are as we walk ourself back this time to

the elbows keep the legs as they are and

bodycon awesome inhaling open a chest

breathe breathe breathe exhale continue

the journey down all the way to the back

oh yeah now we're talking

shoulder blades shimmy underneath the

heart space here so crawl the shoulder

blades underneath you hands come to the

belly and the legs grow heavy if you're

feeling any pressure at all on the lower

back Mallove's lift the tail draw it

down towards your heels and then release

back into this restorative posture so

this would be a great time to maybe pull

a blanket or pillow I'll choose you

underneath the head or the neck oh yeah

and then actually want to keep the hands

on the belly because it's like for us to

breathe into the belly here so once you

get situated close your eyes and just

with the sound of my voice here we're

going to inhale in big fill the belly

with air so the hands are going to rise

and then as you exhale they fall nice

and slow with control inhale belly Rises

just like a big way

maybe there's a small pausing at the top

and then exhale the wave crashes and

falls with control and float down keep

this going on your own for just a couple

more breaths inhaling belly rises

exhaling falling down

relax the jaw here surrender

noticing sensations in the lower body

the shoulder joints the neck

and slowly gracefully side your

fingertips all the way to the outer

edges of the legs you do not have to

look at the video here we're going to

slowly close the legs one at a time

bringing the knees in then I'm going to

lift the knees give myself a big hug

lower back should feel awesome here Rock

a little side to side keep the eyes

closed and the breath still going maybe

draw a couple circles here with the

knees then I'll slowly release the soles

of the feet back to the mat I'm going to

allow the knees to melt over towards the

left allow your hands to rest gently on

the ribcage of the belly here and what

I'm going to do is just kind of shimmy

my shoulders down so that my right knee

can really reach towards the bottom left

corner of my mat inhale in deeply exhale

release and chill if you want a little

more stretch you might cross the left

ankle gently over the top of the right

breathe deep here sink into the earth

hmmm inhale lots of love in

exhale release take it to the other side

so great after a long day hard day's

work lodging the booty as you rock over

to the right and then the same thing

here drawing the left knee down resting

the weight of the body completely and

fully into the earth cross the right

ankle over the left side if you'd like

and breathe hopefully you're starting to

feel relaxed soften the tone in the base

of the mouth

begin to like

great slowly rock back to centre

two options here if you're really sleepy

and you feel awesome move into shavasana

otherwise you can take a bridge pose

planting the palms and keeping it nice

and soft and fluid as you inhale lift

the hips up sloshing through the spine

opening up through the palms and exhale

folding it down so shavasana bridge pose

or another option just cuz I want to

take care of all my brothers and sisters

out there all different levels is to

crawl the shoulder blades under and come

into a little shoulder stand or a plow

so I like to do this this is really nice

I'm not pushing nice and soft to the

feet hands come to the lower back body

knees come to shield the eyes or even

the ears and I just take a breath or two

here so wherever you are breathe be

present with your breath if you're in

the plow use a slow and controlled

movement to release so resist a

slingshot effect if you're up in bridge

same thing nice and slow controlled

movement brings you back down everybody

extend the legs out long now if you were

in the shoulder stand take a second here

to walk the palms underneath the bum

actually everyone can try this if you

like and will draw the shoulders

underneath and just take a quick moment

here in the fish pose so this is the

counter pose to your plow or shoulder

stand big breath in and then exhale

release release everything choose to let

go

inhale lots of love in as you get

comfortable here exhale lots of about

inhale lots of love in exhale lots of

love out and slowly sending the arms out

at your sides heels in line with the hip

points now be a great time to cover up

with a blankie crawling the shoulder

blades underneath the heart space one

last time find a place where you can

rest allow the breath to return back to

its natural rhythm and connect to a

sensation of peace peace within

I hope you rest well tonight namaste

you