25 Min Bedtime Yoga Routine | Yoga to Help You Sleep | ChriskaYoga

25 Min Bedtime Yoga Routine | Yoga to Help You Sleep | ChriskaYoga



Hi, I’m Christina and welcome to my channel, ChriskaYoga! In today’s video we will be doing a goodnight
yoga routine in the same night time
Bedtime yoga routine. It is great for relaxing and unwinding
After a long stressful day to help your body prepare for sleep. So I hope that you enjoy it
You will need some yoga props for this class and yoga blanket and yoga block and a yoga strap all the substitutions
for those
props are listed in the description box below before we get started if you aren’t subscribed yet to this channel hit that subscribe button and
The notification bound next to it down below the video. It’s free to subscribe
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So if you’re ready grab your yoga mat and let’s get started
Or hero pose so coming down to your knees touch your knees together and
We’re going to talk to your feet to the floor behind you. I like to sit on the medium height of the block
Bringing the block to your sit bones and then swimming on top of it
So your feet are not touching the block behind you
You’re simply sitting up tall the two sit bones at the bottom of your pelvis on the Block
Keep as much length in your spine as you can and bring your hands to your legs
From here
We’ll rotate our hand around to the right dropping the chin to the chest
Rolling the hand around to the right bringing the right ear towards your right shoulder the face looking up towards the ceiling
In the left ear towards your left shoulder and drop the chin to the chest
Continue to rotate the head around circling your net
Slowly and gently about eight to ten rotations to the right
You
Helped the chin to the chest and repeating the opposite direction left here to make the left shoulder
round to the back
Right here towards the right shoulder and then drop the chin to the chest
Continue to rotate your head around in that direction slowly gently and smoothly rotating
Breathe here
You
Drop the chin to the chest
Inhale lift your head up from here roll the shoulders back
I’m going to roll them at the same time
Continuous in slow rotations of the shoulders following up and back
And slowly Fuentes in this rotating your shoulders around in the opposite direction about four to five rotations
slowly
gently moving the shoulders
You
You reach your arms out to the side
We’ll take Eagle arms so arms from Eagle Claw underpowered eczema
Crossing your arms in front of you bring the right underneath the left bend your elbows and from here. We’re going to
Twist the upper arms around so that your columns come to meet each other in front of your face
So if this is not possible for you today, if you’re not quite as flexible in your arms
As you would need to be to do this pose and just bring the hands to meet each other the backs of the hands
Whenever works for you today, and don’t force yourself to do anything. The main goal is to keep the arms crossed stretching the outer
Edges of your arms here now the shoulders and keep the upper arms parallel to the ground
Reaching the fingertips up towards the ceiling. Once you find your version of this pose, whatever it may be hold here and breathe
You
We will use your notes
Bringing them down and we’ll switch sides reach your arms out
Once again this time crossing the left arm underneath the right bending the elbows
once again by their twisting upper arm
So the palm to meet each other in front of your face or bring the backs of the hands together
Whatever works for you today keep the upper arms parallel to the ground fingertips reaching up towards the ceiling
Feeling it stretching the outer shoulders and the shoulder blades and hold here
Release your arms down by your sides remove your block set it off to the side
So just come into a child’s pose
Hold up a wide-leg child’s pose. So touch your big tools together and separate your knees apart
Say your hips onto your heels and from here. Relax our torso over
Bring your forehead to the floor reach your arms out in front of you
Reach your heart center down towards the rounding open your chest towards the ceiling
Feeling your sheer hip sockets softening
Breathe here in your child’s pose
You
Hopefully lift your hand up and we’ll come to a twist so walking instead of how you normally twist by threading the arm underneath
We’re going to walk our hands over to the right
Keep even with both of your hip bones sitting back onto your heels stretching the left side of your body
Bring your forehead to the floor
You can look over to the right if you like resting the left temple on the ground, whatever is comfortable for you
Just feel your stretch in the left upper body and hold here
Clement on the other side form beside stretch then a twist I guess
Reaching the right arm up and over on the Jeff not keeping the palms on the floor
Bring your head to the ground
You can turn your head to the left if you like if that’s more comfortable for you
Or maybe even with your sits bones and your hips sitting back on your heels and hold here
You
Gently walk your torso back to the center make your way up to your hands and your knees position and we’ll come into a melting
Markos walk the hands forward and slide them forward as you bring your forehead to the ground
Your hips your knees our hips distance apart
Press your chest down towards the floor over here on pits towards the ground
Feeling your back coming to an arch
You can close your eyes here if you’d like and hold
And from here we’ll make our way to a seated position set your blanket to the side near the back of your yoga mat
That’s where we’ll be using it next
Come to a seated position
From here stretch your legs out in front of you. I’m going to face this way
Stretch your legs now in front of you flexing your feet
Sitting up tall. Once again, the two sits bones at the bottom of your pelvis lengthen your spine
When you’re inhale sit up taller
on your exhale forward fold
bring your hands to your shins or your ankles or your feet wherever you reach today feeling a stretch in the
hamstrings here and the gluts
Perhaps the low back and the calves as well
Looking down
Forward fold and breathe here
You
Bring yourself up
once again
Bending the right leg bring the bottom of your right foot to the ground knee pointing up
You can raise your left arm all the way up and bring your left elbow to your right knee bring your right on behind you
You can use your hands and arm to help you lengthen the spine exhale
twist around to the right
Looking this far behind you as you can hear
Continuing to lengthen the spine each time you inhale?
Exhale deepen your twist a bit being gentle and kind to your body
Keep the left foot flexed straighten out in front of you and hold here
Fully aligned coming back to the center
Take the right leg. Turn it out. Bring the knee down towards the floor
Bring the bottom of your right foot to your left inner thigh
and how lengthen the spine and
exhale
We’ll come to a forward fold here stretching over the straight leg holding on to the ankle shin foot
Whatever you reach today is totally fine
Keeping as much length in your spine as you can looking down towards the left leg
holding here
Slowly make your way up out
Of your forward fold. We’ll come to a bound angle pose
Bring your feet to meet each other at the center line of your body
Means out to the side holding on to your ankles or your feet here inhale lengthen your spine and exhale forward fold
You can come to a deeper hip stretch in your forward fold by bringing your elbows to your knees gently pressing them down
As you fold forward if that’s comfortable for you
If not, you don’t have to do that part just fold forward looking down
Keeping lengthen your spine here. Not overly rounding the spine as you fold forward
Relax, and breathe
From here slowly make your way back up to a seated position
Well straighten up the right leg out
Bending the left bring the bottom of your left foot to the floor knee up
We’ll take our twist in the opposite direction that we did before
Raising the right arm up bringing the right elbow to the left knee left arm beat link to you
Using your hands and your arm to help you lengthen the spine exhale the twist saw upper body around to the left
Looking as far behind you as you can lengthen the spine up
With each inhale sit up taller with each exhale
Twist a bit deeper and wherever you are here in your twist
hold and breathe
Unwind from your twist coming back to the center, we’ll take this left leg and turn it out
Bring the bottom of your left foot to your right
inner thigh
You know right now you might know if you see my left leg, but it’s there just as it was on the other side
Keep the right foot flexed inhale lengthen the spine exhale
Fold over the right leg holding on to your shin your ankle or your foot
Looking down
Towards the straightened leg wide as much length in your spine as you can
Breathing here and hold
Kind of you slowly make your way up out of your forward fold, and I’ll turn to face you now
Stretch your legs out to the side
For extended angle closes sigh keep your feet flexed and your knees and your toes are facing the ceiling
So we don’t want to turn them in or turn them out too much
We want them to be straight up towards the ceiling feet are flexed
inhale lengthen the spine exhale
Walk your hands forward or slide them forward
Any amount that you can keeping as much length in the spine as you can looking down towards the ground
Feeling a stretch in the inner thighs
The hips the little neck and hold here
Walk yourself back up out on your forward fold and we’ll come to lying on the back
Take your blanket
Fold it into that
rectangle bring the rounded edge
Facing the wall
Make sure you have your strap Andy as well
Come to the floor and place
Your sacrum on the blanket bring your legs up on to the wall
the
Blankets edge is not touching the wall
And your hips should have about a half an inch. Your glutes should be about a half an inch away from the wall as well
This is where I already have our strap
Going to bring it into a loop. I
Like to have my legs in the strap for this pose so that I can relax and don’t have to worry about my legs
laying out and falling to the sides, so
Loop your strap
For targets if you’re using a strap alternative
Bringing your strap to about hips distance apart. You might need to adjust once it’s on your legs
Bringing your strap to your shin
Your shins not on gear needs they’re on your shoes and
Avoid placing the buckle of the strap on your skin as well
Once they are fixed out hips distance apart. You can relax your legs completely make sure the strap is not
disrupting you in any way
Place your hands down by your sides palms facing the ceiling close your eyes and begin to deepen your breathing
Breathing in and out through your nose
Draw your attention inward
Focusing on your inhales and exhales I invite you to use your breath to help you relax
By imagining that each
exhale
Relaxes your body deeper and deeper relax it and also loose with joints
your skin everything when your body is relaxing and melting into the ground deeper and
deeper with each exhale
And remain here
Bring some slight gentle altru back into your body
bending your legs
You can remove the shrimp from your legs and send it off to the side
When you’re ready roll to the right side of your body rest there with the arm under your head for support
Slowly make your way up to a seated position
Listen all my pregnant
Not good, if you don’t want to cross your shins
Flex your feet under your knees. Bring your hands to your legs
sit up tall close your eyes take a deep breath in and
a deep breath out
Bring your hands to meet at the center of your chest and bow your head to your fingertips namaste
Thank you so much for watching I really hope you enjoyed this class
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motivation and inspiration behind the same that this channel
So much more all of the links to everything that I mentioned and more are listed in the description box below
Thank you so much! See you next time!


25 Min Bedtime Yoga Routine | Yoga to Help You Sleep | ChriskaYoga


All credits go to Christina D’Arrigo Yoga – ChriskaYoga