Yoga to Help You Sleep – 15 Min Bedtime Yoga Stretch and Guided Meditations – Restorative

Yoga to Help You Sleep – 15 Min Bedtime Yoga Stretch and Guided Meditations – Restorative



Hi everyone its Christina so to begin your nighttime routine
Start in downward facing dog and you can have a bend in your knees here to protect your
Hamstrings and just start to breathe in and out through your nose
Raise your left leg coming into three-legged dog and then open your hip wide
Bending your knee and allow your foot to take your leg over
Stretching the front of your left hip and your hip socket and just any tension in that area
so just breathe as you stretch over and then take that leg back to the center and
Put it down stepping it back into downward facing dog lifting your right leg and opening that hip bending your knee
Allowing the weight of your foot to take your leg over
Stretching the right hip socket keep your hands firm on the floor
Just stretching your leg and your hip and breathing as you do so take one more deep breath here
And then bring your leg back to Center setting it down into downward facing dog
Take a deep inhale and exhale
Here and then set your knees down onto the floor touch your toes sit your hips back onto your heels and relax your torso over
Into Child’s Pose you can leave your arms stretching forward if you’d like, but just begin to relax
Try not to be too forceful during this sequence the whole aim is to wind yourself down and get ready for bed
So come now to lift your hips up tuck your toes and walk your hands forward about six inches
Bringing your forehead down onto the floor
Just stretching out your chest the backs of your arms your upper back and just completely surrender to this pose
You’re also stretching your hips
Getting into those hip sockets once again, and also the bottoms of your feet
Which is where we hold a lot of tension
As well so come back onto your hands lifting up your heads bringing your hands underneath your shoulders
take your right arm and thread it underneath your left coming into an upper back twist as
You’re here breathe into your upper back as it twists around
Gently resting on your ear in the side of your arm and keep your hips
Even above you keeping your legs and your hips in one place
you’re just twisting your torso over take a few more deep breaths here and
Slowly coming back to Center lifting yourself back up and coming into the other side threaded your left arm underneath your right
Rest on your left ear and the outer edge of your left arm
Keeping your hips even up above as you’re twisting around really try and get into those shoulder blades
And the muscles there breathing into that space and releasing out tension any gripping any discomfort
Using your breath to help you and just staying here for one more breath slowly coming back up to Center
Untucking your toes up to the tops of your feet and touch your toes together
Sit your hips back onto your heels bring your torso over your thighs
And you can bring the tops of your arms to the ground just setting your arms next to you and breathe here in child’s pose
You can close your eyes and just begin to center yourselves once again coming inward
Beginning to calm yourself down
Unwind getting ready for sleep then take one more breath here and slowly bring your torso back upright
Coming to sitting on a blanket and crossing your shins in front of you bring your hands to your knees and sit up tall
Take a deep breath and drop your chin to your chest coming into some neck rolls, so rolling your head around to the right
Drawing circles in the air with your nose. It’s working gently through your neck muscles
This is one of the first places we hold tension throughout the day so if ever there’s a stressful situation
We tend to grip in our shoulders in our neck so it’s really important before bed
Especially if you’re really stressed out to just work through those muscles in your neck and try and release the tension there
so as you do this just keep breathing deeply and
Gently working through take this time for you
Just for yourself
No one else
allowing your body to unwind as well as your mind and
Now coming to the other side so drop your chin to your chest and roll to the left
It’s very important to spend a lot of time taking care of this area of your body
especially since we all tend to lead very stressful lives nowadays and
Releasing out tension definitely does help you sleep, so it’s very important to take care
Really pay attention to this area of your body it may seem very insignificant
Because it’s such a small portion of your muscles, but it definitely makes all the difference
I noticed in my students in class they feel so much better after this portion of the class
So I would highly highly recommend
Taking the time every night before bed to do this sequence and just really take care of yourself
Ending out your final roll drop your chin to your chest
And allow the weight of your head to stretch out the back of your neck
Slowly lift your head back up right coming into some shoulder rolls now so rolling your shoulders
backwards
gently working through the front of your chest the front of your shoulders and
Send your breath to that space and allow your exhales to release out the muscle fibers
gently softly
Removing tension from that space and any gripping you might be experiencing
And coming in to the other side so rolling them up and forward now
And now we’ll pay attention mainly to our shoulder blades and the muscles there so
This time send your breath to the back to your upper back
Work through the muscles over your shoulder blades and come to settle in stillness
Stretching your legs out in front of you take a deep breath and on your exhale fold your torso over your legs
Wrapping wherever you can on your shins or your ankles or your feet?
And just breathing as you stretch your lower back upper back the backs of your legs
And your hip socket try and keep as much length in your spine as possible so try not to hunched over
As you stretch and just breathe here
coming down coming in where bird
Do what you need if you need to move around to get into those muscles
Then you can do that as well take a few more deep inhales and exhales in this position
Really using your exhales to stretch
And then slowly coming up, right
Take your left leg and cross it over your right
Bending your right leg in towards your hip if you can if that’s available to you
Staying here and coming into a twist so bring your right arm to your left. Leg your left arm behind you
inhaling finding length through your spine and exhaling
Deeply twisting a bit more so every time you breathe go through this pattern
Find length through your inhales and find a deeper twisting your exhales
You’ll want to keep your hips even just twisting your torso around
Take one more breath here and slowly bring your torso back around to Center coming into an open twist now
So bring your left arm to your left
Leg your right arm behind
You still keep those hips even on the floor and just breathe around finding length through your inhales and finding a deeper twist on your
Exhales breathing into your hips and your back just allowing yourself to relax and unwind
on your inhale coming back to Center with your torso and
Coming straight into the other side
so take your right leg and cross it over your left bend your left knee in if that’s available to you at this time and
Twisting over bringing your left arm to your right leg your right arm behind you
inhale find length lifting up exhale
Deepen your twist and with each inhale and exhale continue with that breath pattern
Keeping both hips even on the ground
twisting completely around aiming to look backwards behind you to complete the twist of your spine and
Just breathing into your back
gently and slowly
Take one more deep breath here
And then slowly unwinding back to the center coming into your open twist
Bring your right arm to your right leg your left arm behind you take an inhale
Then up through your spine on your exhale deepen your twist
Bring your shoulders back to Center now
Unwinding from the twist bring your feet to me in the center and your knees out to the side coming into baddha konasana
And on your exhale fold your torso over towards your feet trying not to overly hunched your back
Breathing here. I’m just completely unwinding now. You should be feeling your stretch in your hips your inner thighs the backs of your legs
as you’re breathing use your exhales to deeply get into that space and just
continue to relax you can close your eyes if you’d like to and now slowly bring your torso back upright and
Come to lying on your back
hug your knees into your chest and you can rock from side to side if you’d like as you hold your shins and
Just allow the floor to lightly massage your lower back if that’s comfortable for you
if not
Just stay still keep some energy and your feet
Breathe into your hips and the backs of your legs and just settle here for a moment come into happy baby now
So take your knees and hug them even further into your chest and then grab the outer edges of your feet
staying here
This is just a bit of a deeper hip stretch
And stretch for your gluts stretch for your hamstrings if you are not able to reach your feet
You can always just bring your knees out a little wider as I’ve done and grab the backs of your knees so behind your knees
Whether you’re holding your feet or not the whole point is just to get a little deeper into your hips and release out tension from
Your hip sockets so take a few more deep inhales and exhales here
And then slowly bring your knees back in towards the center of your body holding onto your shins once again and
Rock from side to side if you’d like gently massaging out your lower back
Now take your right leg
Bring your ankle to your left thigh and then grab your left shin and hug your knee in towards your chest
You can use your elbow your right elbow on your right knee to help that knee turn out a bit more
Just get a bit deeper into the outer edge of your right hip as you’re stretching your left hip socket in towards your body
Try and keep your low back flat on the floor
and if you need to grab behind your knee once again instead of holding your shin you can do that as well and
Just keep breathing deeply as you stretch here
Now releasing your legs and coming in to the other side cross your left ankle over your right thigh grab your right shin or behind
your right knee and hug that knee in towards your chest if you’d like to use your left elbow to
Help turn out your left knee then do so now
but if not just stay here keep your low back flat on the floor and
Breathe keep breathing deeply using your exhales to deepen your stretch as you’re here
Just calming down trying not to overexert
Getting ready for sleep, and then slowly release your legs and come back to hugging your knees in towards your chest
you can take your knees now and
Drop them over to the left side of your body
coming into a twist looking over to the right with your head and reaching your right arm out and
Breathing here as you twist around keeping your knees stacked on top of each other your spine is in one straight line
Just twisting around
So as before trying not to over exert too much energy. You’re just relaxing now calming down
Winding your body down if you feel any discomfort and your twist as you stretch around
Just use your breath read through it
That’s just the tension releasing and any gripping might be releasing as well and your muscles
So just use your breath and try and breathe through it if you want to close your eyes
You can do that as well just really come inside your body now bring your attention inward
And then bring your knees back to Center and your head back to centre coming into the other side
So twisting your knees over to the right and then looking
With your gaze over to the left reaching your arm out to the side
And just breathing here now as you twist in the opposite direction
Really work with your breath and use your breath to your advantage the more relaxed your muscles are before bedtime
The better you’ll sleep
So start now using your breath to release out those muscles and relax your muscles on your whole body
deeper and deeper as you breathe and
Now come back to Center. I’ll give you two options for the final meditation you can either come into a traditional
shavasana with your legs stretched out
Separate them slightly apart turn your palms up towards the ceiling close your eyes and once again come inward
Continuing with the pattern of deepening your breath
Focusing on your inhales and exhales you also have the option of coming in two
Legs up the wall pose or viparita karani
So if you choose this option place a blanket or a towel?
underneath your lower back bring your legs up to straight and just relaxed closing your eyes and coming to
Focusing on your breath just as if you were in shavasana so bring your attention inward and breathe deeply
Completely relaxing and stay here in this final meditation in whichever pose you’ve chosen, or as long as you’d like
Thank you so much for watching. I hope you have a great night’s sleep
namaste


Yoga to Help You Sleep - 15 Min Bedtime Yoga Stretch and Guided Meditations - Restorative


All credits go to Christina D’Arrigo Yoga – ChriskaYoga