Yoga Before Bedtime for a Better Sleep in 10 min. by Yogi Ritesh – Siddhi Yoga

Yoga Before Bedtime for a Better Sleep in 10 min. by Yogi Ritesh – Siddhi Yoga



Namaste Friends
I am Ritesh and today our topic is
yoga before bedtime friends sleep is
essential for our overall health and it
plays a big part on how we perform our
day to day activities but our mind is
always occupied with stress stress
related to finances relationships or
just planning the next day in order for
our body to relax to a sleeping level we
need to shift our mind to a state of
calmness medications will lead to
addiction
why not addict ourself to the holistic
approach of yoga doing yoga before
bedtime will help relax the body and
stop the mind chatter so friends just 5
poses to give you a better sleep so let’s
lie down on your back and yes you would
be lying down on your back so I need to
lie down on the back
I just help myself so I space out my
shoulder blades and I release the arms
down I stretched my legs out and you
relax in Savasana your neck is long your
face muscles are relaxed and just
observe your breathing observe the way
you inhale and exhale, inhale and exhale, inhale and exhale
now gently keep your hands either
straight you have space or keep your
hands behind the head and relax now from here bend the right knee then the left
knee and now keep the sole of the feet on the floor keep both feets together inhale as
you exhale take both the knees to your
right hand side slowly now the both the
knees are touching the ankles are
touching and take it to the side slowly
and let it be very passive don’t force
the twist and just enjoy your breathing
you are inhaling and exhaling your shoulders are relaxed your face muscles are relaxed
now with an inhale you come back in
Center slowly take few breaths here
and I’ll gently to the opposite side
slowly so here as you exhale you are
bending to your or basically twisting to
your left hand side and breathe
inhale come back Slowly
exhale relieve stretch your legs out and
relax in Savasana observe your breath
breathe in and breathe out breathe in and
breathe out and now from here
let us gently bend both knees so friends
here you have two options either you can
get into Child’s Pose
or you can just hug the knees to the
chest so here I am focusing on hugging
the knees to the chest or
Pawanmuktasana so I bend it slowly I helped my knees to
the chest I hold it comfortably friends
my eyes are still closed so I don’t do
it with open eyes now friends don’t need
to force your knees to the chest what I
needed just hold it and breathe
comfortably inhaling and exhaling
inhaling and exhaling just observe your
breathing breath in and breath out
gently increasing that stretch and then
release it out slowly and relax in Savasana
feel the relaxation observe your
breathing and now from here let us do a
souptabadhakonasana that is
reclining bound angle pose
so I bend the knees I place the sole of
the feet together slowly and gently and
I let the knees for wide apart
I keep observing my breath my shoulders
are down my face muscles are relaxed
and I breathe let there be a nice
passive stretch to your groin breathe in breathe out
and friends keep observing your breath
and now as you inhale we did both the
knees together
stretch your legs out once again a short
Savasana observe your breathing allow
your body to relax and now from here we
are doing a Vipreetgurney that is
a half shoulder stand so friends if we
have a wall you can just move against
the wall and keep your feet on the wall
keep your shoulders down and allow
your body to relax if you find is too
tight you can bend the knees also so
whatever that you feel you’re
comfortable with
once again shoulders are down your neck
is long your face muscles are relaxed
your eyes are closed enjoy the posture
observe your breathing inhale and exhale deeply
keep observing your neck and
shoulders they are nice
breath in and breath out now you can relax till the time you want it it can be for few
seconds – minutes so depends from here
I come back gently so just slide and
then get into the final relaxation
stretch your legs out slowly let the
shoulders go down let the neck go long
and just observe your breath allow your
body to melt on the floor see that your
face muscles are relaxed your jaws are
relaxed and enjoy your breathing
Inhale and exhale, Inhale and exhale
it might happen that when you’re in the
savasana
you might fall asleep just let that
thing happen allow your body to relax
and get into the sleep
continue it observing the breath allowing your body
to relax and then once you feel you
can go into a deep sleep
Friends that was quite relaxing
well and at times I also felt that I was
getting into a deep sleep so it’s a
great benefit to your nervous system it
really relaxes your mind so if you have
any mild depression or anxiety you’re
out of it
the only thing what you require here
friends is just listen to your body and
let it flow let it go okay so don’t hold
anything the very important part is that
please connect with your breath and
just observe your breathing the time you
are connected with your breath your mind
is into a different zone well so that was
yoga before bedtime
thank you for watching so friends in case
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comments please mention in the comment section below. Namaste 🙂


Yoga Before Bedtime for a Better Sleep in 10 min. by Yogi Ritesh - Siddhi Yoga


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