Yoga For Deep Sleep & Relaxation ♥ Best Way To Unwind | Blue Indigo Retreat

Yoga For Deep Sleep & Relaxation ♥ Best Way To Unwind | Blue Indigo Retreat



Hey Guys welcome to beautiful Cambodia
We are here at this
Incredible Yoga retreat center called Blue Indigo right in the heart of Siem Reap and
Today, I’ve got a yoga for sleep for you. This is going to be a very gentle easy
Feel-good yoga class we’re going to stay on the mat the entire time you’re going to be needing a pillow for this class
So I hope this is a good indication for
What’s to come this year the class is all about letting go of tension,
Stress or anything that bothers you out of your body and out of your mind
I want you to hold each posture as long as you can and
Really focus on that breath into your lungs and the exhale out as you breathe
I want you to send oxygen into every cell and every muscle of your body
so you can feel good you can rest and allow yourself to get a good night’s sleep
So with that get yourself ready grab your pillow
grab your mat or get on your bed and
light some incense or sage if you have any this will allow you to really set a
Wonderful calm and peaceful mood for the class all right guys. Let’s do it
All right guys before we get started today. Let’s set the mood of your surrounding space
So either lighting some incense or sage perhaps or even lighting a candle or two?
Just take a moment here to prep yourself. Make sure you have your pillow ready
You’re mat set up
Or your bed set up for this class
Again, and when you’re ready, let’s grab that pillow
And what we’re going to do here start by sitting on top of it so come on over to the pillow sitting cross-legged
Just really finding that the center here
You’re placing your hands on top of your knees. Let’s close the eyes and just bring all of your awareness inward
inhaling into your nose
exhale out
And just bring that awareness into the present moment viewing yourselves within your body
Feeling the sensations of the inhale and to nose and the exhales softly through your mouth
and most another inhale this time reaching the arms up to the sky
I’m going to exhale one arm down the other hand over top of the ear
Pulling the opposite ear to your shoulder
Think about reaching away with that arm
And just nice deep stretch along the side of the neck here focusing on the breath
and exhale
And let’s listen the other side both arms up
This time the other hand comes over the ear
Full of shame the Obsolete towards the shoulder
The other arm is reaching away from your body
So putting that little lengthening sensation to the entire side of your neck and into the shoulder
And keep your eyes closed if you like
think about continuing to reach away without our
Feel that lengthening sensation on the side of your neck
Wonderful, it’s release
Inhale let’s reach both arms up to the sky again this time taking a side stretch
Whichever side you’d like to start with first doesn’t matter just continue to reach as far as you can to the side of your mat
Always remembering to keep both of your sit bones on the mat
Going a little bit deeper now into the side of your body stay with your breath
Wonderful
Now we’re going to extend the leg that’s farthest away from you
Out to the side and continue to reach the same side
So creating that even more lengthening stretch through the side of your body
Come back to center now this time staying in the same position
Bending one elbow the other arm is reaching towards the toes of that leg
Finding your breath staying in the present moment
And just allow yourself to to enjoy the stretch
Letting go of any tension on the opposite side of your body now
Awesome, let’s come back to center
Good, we’re going to come back. That’s a seated position on both of your feet cross
Inhale reaching the arms up to the sky I’m going to exhale starting with your side stretch to the other side
And just hold here and breathe again be mindful of your sit bones and grounded
your shoulders and your hips are square and
Then from here extending that opposite leg
Keep the foot flexed and stay here going a little bit deeper into that stretch
Reaching those fingertips to the opposite side of your mat
Just breathing here
Allowing yourself to truly. Enjoy this posture
Good let’s come back to Center
And that other arm is going to bed elbow comes down as close to the mat as possible the opposite arm is now reaching
Towards the toes
Lengthening the other side of your body once again
Continuing to bring oxygen into your muscles into your lungs filling your body with positive energy
okay, let’s take one more breath and
Then exhale coming back to center now this time. We’re going to extend the other leg so both legs are straight
You’re going to take that pillow
I’m going to bring it over to the front of your mat or in front of you
Then you just going to fold it or keep it flat
Get into a comfortable straddle posture and come on down to your elbows
Or simply down to your pillow with your forehead
Allowing the pillow to be the perfect prop
To give you more relaxation in the body in the mind
Let go into the pillow
feeling a gentle stretch in the hips and the inner thighs and
If you can try to keep the feet flexed, but if you like to just release and relax the legs that’s okay as well
Again, just focus on the breathing
With each exhale allowing yourself to relax and let go a little bit deeper into that pillow
Some know very slowly. We’re going to come back up
I’m going to come out of the posture so go ahead and swing one leg over coming into a seated position on your mat
We’re going to take that pillow an extra place it between the knees
So give it a good squeeze hands are going to come underneath the knees starting with a seated cat cow
Inhale arching the back looking up towards the ceiling
Hold that position and then exhale rounding the spine tucking the chin right down to the chest
Feeling a nice stretch in the shoulder blades
Again inhale look up slight arch in the spine
and then exhale
round in the back see if we can extend the elbows here to really feel that stretch and
again inhale and
exhale extend
Beautiful one more time inhale extend arch the back
and Exhale rounding the spine
And slowly from here letting go of the knees and slowly take the spine one vertebra down at a time
Coming into a nice resting position on your mat and just starting with a windshield wiper beneath
Very gentle movement of your knees to the right into the left
Letting go of any tension in the Lumbar spine here
you
very nice gentle Prep for spinal twist
All right now from here
Go ahead bring both arms out to the side
knees come up to tabletop position keep squeezing that pillow and
Taking a gentle spinal twist so both knees falling to your right side
Arms are out to the sides look over to your left shoulder
Closing your eyes and again just focusing on the breath
Surrendering to the mat underneath you
Plug all of your body weight to let go and release
Good let’s come back to center and take it to the other side both knees falling to the left
And then you’re looking over to your right shoulder
creating that gentle spinal twist
Really try your best to keep both of your shoulder blades on the mat
Go ahead and just breathe let go
Allow your mind to completely be in this present moment enjoying every single breath
coming back to center and this time we’re going to grab the pillow bring the soles of your feet down on your mat and
Come into a bridge posture simply lifting the hips up into the air and as you’re holding the bridge
Take your pillow underneath you
Go just hold I want you to squeeze your gluts
engage the muscles here a little bit a
very nice gentle extension of the spine
Now when we’re ready to come down
We’re going to slowly release starting from the mid-back and then through the Lumbar spine
Until you’re fully on top of the pillow giving your knees a big hug and a gentle rock side to side
again a nice gentle massage for the back here
inhaling into your nose and exhale out
very gentle rocking
Flexing the feet and this time let’s extend both legs up to the sky
Give those hamstring a very gentle stretch
Give them a little massage a little bit of love
And then slowly from here let’s prepare for a happy baby posture
Opening the legs you can either grab from the outsides of your ankle if you’re a little bit more in advanced
You can grab your big toes with two peace fingers
Or if you like to go a little bit easier, you can reach for your ankles
All were aiming for years to pull the knees as far down to the mat as possible
opening the hips a
wonderful move for your digestive system
Going to skate breathing here continuing to pull and use a little bit further down with each exhale
increasing the stretch of the hips
And then slowly come back up
Bending your knees giving yourself a big hug one more time
And then from your extending your right leg all the way down to the mat
Pulling the left knee into your chest
and all we’re going to add here is a little flexion and point of that ankle so you’re going to flex and
Then you want to point
Flex the left foot and then point
Flex and then point we’re just massaging the joints there flex and point
Hold and then extend release give your body big stretch here inhale and then exhale
switching to the other side same thing grab your right knee pull it into your chest so you feel that left so as
Extending stretching up and then start by Flexing the foot and point
Flex and point
Flex and point and one more time
Awesome pull that knee in a little bit more
inhale and then exhale
Extending both legs out both arms reaching over your head and give yourself a hug one more time
pulling both knees into your chest
Focusing on the inhale into your nose and the soft gentle exhale through your mouth
Letting go of any negative energy stress or worry that you may have encountered through your day
This is your time right now just to let go and release
And be completely present with yourself in this very moment
okay, let’s give it one more deep breath in and
then releasing down
Now what we’re going to do. Here is actually lift the hips and just push a pillow away from you
So you can bring it right under the knees?
We’re moving into our
Shavasana and by placing the pillow under the knees will actually give you a little bit of relief and support for the Lumbar spine
So once you’re in your shavasana, just let go
Allowing the palms of your hands to point upward
Your feet gently releasing Outward
Your shoulders are letting go into the bath letting go of any tension or stress
With each exhale start to feel your body become heavier and heavier
Signalling your mind that it’s time to rest
Letting go of any tension in your face relax your forehead your eyes
feeling a gentle heartbeat
relaxing your glutes and your thighs
Your calves and your ankles
Your arms and your fingers are heavy and relaxed
Just enjoy this moment a true moment of relaxation
Staying here with your breath and letting go of your body
Remember to be the watch of your thoughts here
Don’t allow your mind to take you away from this moment of peace and relaxation
This is your time right now to let go
to release
Be completely at peace with where you are and how you came to be here today
simply focusing on the enhance and the gentle exhale
feeling your chest gently rise
then gently fall
feeling your belly rise and gently fall
And as slowly we’re going to start to bring awareness the fingers the toes just
adding some gentle movement here
Maybe deepening your breath a little bit
and then once you’re ready, just give that pitt a little little push to the side or to the front and
Then hug your knees into the chest
Your right arm is going to reach up your head and you’re going to come to a field position here on the side
breathing and resting
Now if you like to stay here, please do and continue to roulette go into a restful sleep
otherwise
Feel free to come up to your C2 position to finish off the class together
Sitting up nice and tall let’s just take a moment keeping your eyes closed focusing on the breath
inhale reaching the arms up to the sky
And then exhale bring the hands down to your heart releasing a lot positive energy over your body
Namaste thank
You guys so much for being here with me today, and I wish you a very restful sleep
Or a wonderful peaceful day
Lots of love I can’t wait to see you again
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Yoga For Deep Sleep & Relaxation ♥ Best Way To Unwind | Blue Indigo Retreat


All credits go to Boho Beautiful