Yin Yoga Before Bed For Deep Relaxation And Better Sleep

14:22

Yin Yoga Before Bed For Deep Relaxation And Better Sleep

by Jeanne Pinson

Rated

5

Type

guided

Activity

Meditation

Suitable for

Beginners

Plays

6

Wind down with this slow and gentle Yin Yoga practice designed to help you release stiffness and relax before bed. You'll explore simple forward folds, reclining twists and soothing side-body stretches, with plenty of time to breathe, soften and feel each posture. No flexibility or yoga experience is required, and you can even practice parts of the sequence in bed. Give yourself 15 quiet minutes to slow down, reconnect with your body and prepare for restful sleep.

Full Body Awareness Relaxation Sleep Yoga Flexibility Intention Body Awareness Intention Setting

Meet your Teacher

Paris, France

Meet your Teacher

Paris, France

Transcript

Hi, My name is Jeanne. I'm a yoga teacher. And today's video is the compass flow. On your bed, So I'm not gonna shoot in my bed because there is just no space For me to show you that but I'll just do it while laying down on the mat The only thing you will need is. . . A block or a pillow in the bed, Usually you have that. Um. . . Technically, You can do that whether you're waking up or not. Going to sleep. But the. Matter and the motivation behind the intention that you put. Is the thing that is going to put the color to your practice in yoga. For this video today, I decided to. . . Offer you and to work with you for a sleep sequence. So I'll talk about it, But up to you to adapt it if you struggle to wake up, Because this could be a good way for you to actually wake up as well. So let's start. With the most simple straighten your legs in front of you. Try not to have your feet like this. Real flat like that. Inhale, Grow tall. Arms up. I'm sure you know where we're going with that. And you fold forward. If you can't go really far it's fine. Then just drop the arms on the sides and then allow your back to round. If it's pulling too much behind your legs, Feel free to bend a bit your legs. So the belly is really on the thighs. This is really that. Direction that we're looking for. Relax. From the top of the head to the tip of the toes You can leave the arms on the side, Grab the knee. Calves, Ankles, Behind the feet, Whatever you reach. Cough cough And just for today, We're going to slow down. Slowly roll up. Make sure you have the block or the pillow next to you. And we're gonna lie down With the knees bent. And you're going to slide. The pillow, Even if it's a folded blanket, It works. Underneath your pelvis, Exactly. If it's too high, If it's at the level of the lumbar, Vertebrae, It's going to hurt. And this is not what we're looking for. Most of the time I ask people to put it lower. You'll feel it when it's good. And this is really here the groin that you stretch and the hip flexors It feels so good So go ahead, Breathe. Allow your body to melt towards the floor. Okay. Second washer, No, Third washer, Sorry. So that was forward before we went. So it was north. I call it compass because we follow the compass, Right? So it was north. Now it was south. Then we're going to go East and West. Catch your knees. Massage the lower back. It's always nice both ways. Keep the right knee into your hands. And send the right leg towards the floor. The idea is that you're going to leave the foot on the floor but not the knee. So the foot is on the floor. And the right arm opens to the right and your gaze follows your arm. Make sure your right arm is at the level of your shoulders. What I usually see is the arm is too much low. And sometimes to do better, People put it too high. So up to you to really figure out. I'm too close to the wall so that's why it's not working for me. Sorry for the noise. Left hand on the left thigh and knee just to add a little bit of weight Breathe. So you see my knee and my shoulder here, The right knee and right shoulder are off the floor. And with each exhale, I try to bring them towards the floor. You should feel stretch in the right glutes. Or maybe in the lower right part of your back. If it's pinching too much on the inside of your right thigh, Maybe lower down the right thigh. So let's say it's East, Bring the right hand back onto the left and then roll onto your back. This is the safest way I find. To have my students practice this posture. Then, Catch again your knees. Make sure your lumbars are into the floor. Keep the left knee this time into the hand and bring the left foot on the right. Keep the left knee and left shoulder off the floor, But try to go gradually towards the floor. If the left hand doesn't touch the floor yet, It's fine. Just give it some time. Try to relax from the face. The toes, Going through the neck. With each exhale it's easier to let go. Stay there, Be patient. Observe the sensations in your body. And bring the left onto the right hand and your chest. On your side like in fetal position and then from there you roll onto your back Okay, So that was West, Right? So we did North, South, East and West. So far, So good. What we can do is southeast, Northeast together. With the banana posture. Banana posture is stretch yourself out Heels away from the hips, Hands away from the shoulders, And then both legs go to the right. We can even cross the left and go on to the right. And then you're going to lift. Your arms and the upper body. So look at me because it's easy. Looks like this. View from the top, It looks like a banana. That's why it's called a banana. Your right hand can catch the left wrist. Of course, The left hip has a tendency to lift. The idea is that you try to keep the left hip low. And you feel a stretch in the whole left side of your body. If you feel that, You're in the right place. If it's pulling too much on the right side, It's because you didn't stretch out enough in the first place. So maybe go back and do that. Keep the back of the head on the floor, You don't need to turn and twist the head. We can keep looking at the ceiling. And slowly come back. Arms. Legs adjust your body so you can feel it. Maybe try to feel. Straight again. Usually you keep that feeling of banana shape. One way because This is what we did. So go ahead, Stretch. To become the longest version of yourself. And both legs to the left, Right ankle onto the left both arms and upper body. To the left. Left hand is catching the right wrist. And you lengthen before you curve. Head resting nicely into the mat. Feel the length in the right side of your body. Try to let go of any tension in your face. Soften the neck. Shoulders, The belly. Couple more breaths. And slowly come back. Relax. So that was North, West and South West. We did North, East and South East before. So I guess we covered all. The 8 directions. In one go. So yeah, I said, And maybe I write it's a flaw, But. More of a yin sequence because we tend to stay in the postures for quite a long time. It's more to feel yourself ready to go to sleep. I don't know if you do. I do. This is what I like about it. So obviously, If you do this in the morning, Maybe do that in a more dynamic way. Where you switch one side to the other. Um The most important is the intention you put behind it. So. I hope you're gonna try it. Um. . . If you like this video, Please put a thumb up. If you want to share it with a friend. Feel free to do so. If you have any comments or remarks, Please do write me down below. And last but not least, Please do subscribe if it's not done yet. Alright, Take care, Have a nice day or night, And see you next Wednesday.