Bedtime Yin Yoga

Ease into the quiet embrace of the evening with this gentle 30-minute Bedtime Yin Yoga session. Through slow, nourishing stretches and mindful breathing, release the tensions of the day and invite softness into your body. Each restful posture offers space to slow down, turn inward, and reconnect with your inner stillness. Let go of what no longer needs to be carried, honouring yourself with tenderness and compassion. A soothing practice to calm your nervous system, quiet the mind, and prepare your body and spirit for a peaceful night's sleep.

Transcript

Hi everybody, My name is Anna. Welcome to our session for evening time yin. All you'll need for this session is a yoga block. And a yoga blanket if you have one. If you have neither of these, That is fine. You can just take two soft cushions. And When you're ready. We'll get started. Please join me. In simple cross legs. Palms on your knees facing up. On your next exhalation, Flutter your eyelids closed. As you inhale. Bring your shoulders up, Back and down. Spine up nice and tall. As you exhale. Feel your weight descend into your sitting bone. Release your thighs and knees down. Inhale slowly, Fully, Deeply. Exhale. Let everything go. On your next exhalation, You can bring your palms into your body. One resting on your heart, The other on your stomach. And we'll just do some soft breathing here. Inhale, On the count of four. One. 10. Tree. Four. Exhale to sit. Two, Three, 4 5. Inhale. Here. Through you 4. . . Exhale. Chair. Tree. Four, Five, Inhale two Tree. Four. Exhale. Care. 3. . . 4. . . Bye. Inhale at your own pace. When you're ready to exhale you can release your palms to your thighs and flutter your eyelids open. We'll take a seated cat-cow so you can bring your palms to your knees softly. Tilting your pelvis forward Rolling your shoulders back and down. Curve your spine forward. Exhale. Bring your shoulders up and forward, You can tilt your chin into your chest Curve your spine back. Row at your own pace. Inhale, Shoulders up, Back and down. Exhale, Release forward. On your next exhalation come to neutral spine. Relax your shoulders down. We'll take a twist. We can change the cross of our legs first. Other leg in front. Bring your left outer palm to your outer right thigh. Swing over sternum. Roll your shoulders up, Back and down. Let your exhale guide your twist. We'll stay for a few breaths. Your thighs feel constricted As you exhale, Just let them. Go, Let them release downwards. Your next exhalation release. Come back to center and we'll blow to the next side. Water, Right palm, Outer left thigh. Spine up nice and tall. Chin over sternum, Shoulders up, Back and down. On your next exhalation. Release your thighs down. On your next exhalation, You can come back center. We'll change the cross of our legs once again. We'll just come forward into a forward bend and use your palms. You gently encourage your weight back into your glutes. If you find yourself tipping forward. Inhale deeply, Slowly, Fully into your back ribs. As you exhale, Relax your abdomen down towards your thighs. Your next exhalation you can release your thighs down. And watch exhalation. We can gently Bring ourselves up to the tip. We'll say Baddhanguliyasana behind our back. So you stay where you are. I'll turn around. If you'd like to, You can sit in Virasana, Which I'll take a block for this. Indeed you can sit on the floor if you like. Once the block between your ankles, The edge of the block should be in line with your ankle bones. Knees together. Parangiliyasana. Fingers interlocked the web. Bring your shoulders up, Back and down. Release your palms down. You might be tempted to move your pelvis forward. On an exhalation, Tilt your pelvis up. Bring your weight back into your glutes. Spine up nice and tall. Release any grip. Your next exhalation change the interlace of your fingers so other thumb on top. Release, Back and down. On your next exhalation. We can release. And join me in child's pose. Big toes to touch, Knees about hips width apart. You can take something soft for your head if you like it. And slowly lower your head down. On your next exhalation, You can bring your palms down by your feet facing up. And feel a beautiful broad stretch across your shoulder blades. Your body go heavy. Let your shoulders relax down. In our next exhalation, Bring your palms under your shoulders. And we'll come to tabletop neutral spine. Gently circle your hips here. Maybe three times one way and three times the other way. When you're complete, Pause. And neutral spine. And we'll come down on our back. Lying down. You can rest your head on something. I'm sure your yoga blanket is much more neatly filled than mine is. Slowly rest your head and neck down, Palms by your side. Can I hear knees? Tenants. Be supported by each other. You can close your eyes if you like. On exhalation you can shuffle your hips. To the left. We'll take a twist to bring your knees into your chest. Gently lower them to the side. You can bring your arms up in cactus or a T. And as you exhale, Relax your left shoulder down to the ground if you find it's lifted. You can place your right palm down on your knees. I guess if he'd like the way that feels. On your next exhalation, Relax your jaw and tongue. Your next exhalation release. Bring your knees back to the center. You can place your feet back down on the ground. Just shuffle your hips to the right. And we'll go to the opposite side. Drop your knees to the left. Place your left palm on your knees for support. If you like you can turn your head to the right. On your next exhalation, Release your right shoulder down to the ground if you find it's come up. Your next exhalation relax your eyelids, Your eyebrows, The skin on your forehead. Your next exhalation release will come to center. You can readjust your hips so they're neutral. Place your palms by your side and your feet on the ground. Let your spine be held by the ground. You can bring your shoulders up and roll them under. Tilt your pelvis up, So as you lower down to the ground, You're sacrum is tucked under and your whole spine is supported by the ground. Exhale, Let everything go. In your next exhalation, You can bring your palms between your legs, Bring your knees into your chest. Hold the outer edges of your feet. I tilt my head up for this so my sacrum can touch the ground, Basically. Happy Baby Poon. When you're ready, If you like, You can gently rock side. Come back to neutral. Release your palms to the ground. Let your heels of your feet rest on the ground. Readjust your shoulders to tuck them under to hold your spine. Spine flat on the ground. As you exhale, You could tilt your feet up so your heels are on the ground and extend them out together. So your legs are straight. And slowly let them flop to the side. Shavasana. Breathe in slowly, Fully, Deeply into your red. Exhale, Let your body go completely heavy into the ground. In your next exhalation, Slowly bend your knees. Feet to the ground. Pause. Let your spine settle. On your next exhalation bring your knees into your chest, Raise your arm to your side, Roll over. Pause. And when you're ready you can gently sit up. Join me in simple cross legs, Palms facing up on your knees. Or in prayer position. With my palms in prayer position, I bow to you. That's all for today. Thank you so much for being here. I wish you a peaceful evening.