Hello and welcome.
This is a 10-minute bedtime yoga to help you relax and unwind before sleep.
Feel free to have some props nearby in case you'd like to modify.
We'll begin in tabletop.
Inhale,
Dropping the belly,
Open your chest,
Send your gaze up.
Exhale,
Rounding through the spine,
Tuck your chin and send your gaze down.
Continue moving in this way,
Synchronizing movement with breath.
Follow your own rhythm.
When you're ready,
Come back to a neutral spine.
Bring your big toes together and open your knees wider than your hips.
Shift your hips back and down towards your heels for child's pose,
Stretching your arms forward in space.
Inhale deeply into your back body,
Feeling your ribs expand.
Exhale slowly,
Softening the shoulders toward the earth.
Take one more deep cycle of breath here.
And then slightly lift your head and walk your hands over to the right.
Keep your hips heavy and melt your upper body down.
Breathe into the left side of your body,
Feeling the space between the ribs.
And then slowly,
Through center,
Walk your hands over to the left.
Breathing into the right side body.
And we will gently release.
Walk your hands back toward center.
Slowly lift yourself up and come to lie on your back.
Bend your knees and bring the soles of your feet together for a butterfly shape.
Allow the knees to fold open.
Inhale to feel your belly rise.
Exhale to soften your body wherever you can.
Let each breath draw you deeper into rest.
Great.
Gently lift your knees,
Bringing them together.
Open your arms into a cactus shape,
Taking your elbows to be in line with your shoulders.
Bring both of your knees to the right side for a supine twist.
Relax your shoulders and your upper back,
Feeling a gentle rotation in your spine.
And slowly release.
Now give yourself a hug,
Hugging both knees toward your chest.
Option to rock from side to side.
And let go of your legs.
Extend them out long,
Preparing for Shavasana.
Rest your arms by your sides.
Turn your palms to face up.
Close your eyes.
Relax all the muscles,
Including the muscles of your face.
And clench your jaw.
Feel the weight of your body releasing down.
There's nowhere to go,
Nothing to do.
Simply rest here,
Letting the day dissolve.
Gently begin to wake up the body.
Wiggle in the toes and the fingers.
Bend the knees and roll over to the right.
And take your time coming into a comfortable seat.
Take a deep inhale,
Reach the arms up and over.
Exhale,
Hands to heart center.
Thank you for joining.
Good night.
