- Hello everyone. Good evening.

It's time for bed.

We have a 10 minute
yoga practice for you

so grab a blanket and a pillow, 
if you have them.

Hop into something comfy, 
maybe your PJs

and let's get started.

(upbeat music)

Alright, welcome.

Come on down to the ground.

We're going to begin
either in a seated position

or a kneeling position.

So you get to choose.

You can use your
blanket or pillow

if you brought one to sit up on.

And after you've
selected a starting position,

Benji has chosen to lay down.

We'll get there eventually,

but I'll invite us
to relax your shoulders,

close the eyes,

and allow the sound of
my voice to guide you here.

10 minutes to shift the
state of our nervous system

to soften our grip on the day

to mindfully and
intentionally slow down

and draw our attention inward

and prepare

for rest.

Allow your hands to
rest gently in your lap

or maybe bring your
hands somewhere on your body,

maybe the belly, the heart,
or palms together

in prayer.

And after you've
made your selection,

your choice with your hands,

begin to notice your breath.

Gently tuck the chin feeling

the back of your neck lengthen.

And just take a
moment to relax here

letting go of the day.

Really embracing this
short but sweet practice.

Honoring it as a meaningful

and valuable

transition

that will support you in

deep rest.

And then your next inhale,
breathe in through your nose

and fill your belly with air

and then pause after the inhale,

hold the breath for one moment,

and then slowly exhale.

Once more like that, big inhale,

fill the belly, fill it up,

big diaphragmatic breath,

then pause, retain the breath,

keep the skin of the face soft,

shoulders relaxed,
holding the breath.

And then releasing,
releasing all of that steam

from the day.

Beautiful, bat
the eyelashes open

or keep just a soft gaze 
or the eyes closed

but you can still allow the
sound of my voice to guide you.

No need to look at the video.

Here, we're gonna
drop the chin to the chest

and then slowly
rock the left ear over

to the left shoulder.

And send the right
fingertips gently to the ground

and just feel this
lengthen and this stretch

in the right side of the neck.

And then drop the
chin to the chest,

take it to the other side,

right ear over right shoulder.

Breathe, keep the
shoulders heavy and relaxed

and left fingertips
come down to the earth.

Soften the skin of
the face, soften the jaw.

And then bring the
head back to center.

And we're gonna just
slowly widen the knees.

So if you're on, seated

on your buttocks,
come up to your knees

and we'll just
slowly widen the knees

as wide as the yoga mat.

Bring the toes to touch and
send the fingertips forward

for Extended Child's Pose

melting the heart
down to the ground,

relaxing the forehead, the jaw.

And we'll take a
cue from Benji here

and just relax the
weight of our body,

completely and
fully with a big sigh.

So we're gonna
inhale in through the nose

and as you exhale, 
sigh it out through the mouth.

It's more just like that.

Inhaling in through the nose.

Big, full, deep breath

and then exhale, sigh it out.

Now seal the lips and
continue to slowly breathe.

Option to soften
the fingertips here

so less active arms than maybe

you are used to in this posture.

Option to move the
tongue around in the mouth.

Part the lips.

And then option to rock
the head, the forehead,

massaging against the earth.

And let all of that go as
you slowly press the palms

into the earth
and lift the head.

We'll come forward 
onto all fours.

Walk the knees all
the way up to the wrist

and then swing
the legs to one side

to come to a seat with the legs

stretched out in front of you.

Great, again use a
pillow or blanket to sit up on

if you like here, Dundasana.

Fingertips are gonna come to
the mat in line with the hips.

Then squeeze the
shoulders up to the ears,

take them back and down.

If the palms can press
firmly into the earth,

you can try that, otherwise
keep the fingertips pressing,

flex the toes towards the face,

sit up nice and tall, Dundasana.

Head over heart,
heart over pelvis.

Close your eyes,

squeeze the elbows in a
little closer to your body.

Lift the chest,
bend the knees slightly,

if your body is whispering

to do so. So they can be
straight or they can be bent.

Nice, then
release the fingertips,

reach the arms all
the way up and overhead,

inhale in, exhale,
slowly reach forward

melting your heart
towards the tops of your legs.

Again, bend the knees
as generously as you need

or as generously as you like.

And maybe we grab
one of our props here

to help find a coziness

in this posture.

Take a deep breath in.

And as you exhale,
close your eyes,

relax the weight
of your head down,

seated Forward Fold,
Paschimottanasana.

Get quiet,

get still.

Feel the rise and
the fall of your breath.

Then slowly begin to release,

come out of the fold

and we're gonna
come onto our back

so you can take
your pillow or blanket

and put it under
the head for a pillow.

When you get there, bend
the knees and hug them up

towards the chest.

Take the knees,

take the palms,
excuse me, to the knees

and we're gonna slowly just draw

soft, sweet, easy circles.

So you don't need to
jerk yourself around here

or push or squeeze too hard.

Just nice and easy.

Again, you can close the eyes,
you can part the lips,

listen to the
sound of your breath

and just let the feet be soft

as you move in slow
sweet circles one way,

massaging the low back

the sacrum, the outer hip.

And then reversing the circle.

Nice, then squeeze both
knees in towards the chest.

Inhale in.
As you exhale,

take them to the
right side for a twist.

Let your hands rest
gently on your left rib cage

as you breathe into the ribs,

the belly, the diaphragm.

And then use your exhale to
soften and relax everything.

And then slowly
melt it to center

and take it to the other side.

Nice and easy,
twisting to the left,

breathing that nice wide breath

into the ribs filling the lungs,

using the exhale to
soften and surrender.

Start to really

let go and wind
down for the day.

Then slowly come back.

You can take a Butterfly 
here or a Happy Baby.

Anything else that
you may feel compelled to

explore safely and sweetly,

you can do that now.

Finding what feels good.

If you're ready for rest,
take your blanket,

cover up the legs,

extend the legs out long.

Allow your arms to
either rest gently at your side

or somewhere on your body.

Close your eyes, take one final

loving breath in

and one last loving exhale.

May you feel peace.

May you rest well.

Thank you for sharing this

darling little practice with me.

Namaste.

(upbeat music)