Hi there!
Welcome to your nighttime yoga practice.
This is a great practice to do to rinse away the stress of the day and prepare your body and mind for a restful night of sleep.
We'll begin on our hands and our knees.
Hands are just about underneath our shoulders.
Knees are just about underneath our hips.
Spine is neutral.
On your next inhale,
Arch your spine.
Then,
As you exhale,
Round your spine.
Inhale,
Arch.
Exhale,
Round.
Inhale,
Arch.
Exhale,
Round.
Continue moving through cat-cow at your own pace.
Come back to a neutral spine.
Walk your hands forward.
Bend your elbows and lower all the way down.
Slide your hands forward until your elbows are underneath your shoulders.
Press into your elbows.
Breathe here.
Look over your right shoulder.
Bring your head through center.
Then,
Look over to the left.
Look through center.
Lower all the way down.
Stack one hand on top of the other.
Place either your forehead or your chin onto your stacked hands.
Bend your right knee and make circles with your foot.
Change the direction of your circles.
Bring your foot down.
Bend your left knee.
Make circles with your left ankle.
Change the direction.
Bring your left foot down.
Bring your hands underneath your shoulders.
Press up and come back onto all fours.
Shift your weight to the right and step your left foot forward.
Bring your torso up and bring your hands to rest on your left thigh.
Reach your arms up.
Bring your hands back to the floor.
Send your hips back as you straighten your front knee.
Flex your front foot.
Bend your left knee.
Bring your left knee and foot back in line with your right knee and foot.
Shift your weight to the left and step your right foot forward.
Bring your torso up.
Hands come to your right thigh.
Reach your arms up overhead.
Bring your hands down to the floor.
Send your hips back.
Straighten your front leg.
Flex your front foot.
Bend your right knee.
Come back onto all fours.
Place your big toes together.
Walk your knees out as wide as your mat.
Sit back onto your heels.
Walk your hands forward and lower your forehead down to the mat for Child's Pose.
Slowly come back up.
Walk your knees closer together,
About hips-width apart.
Feet are in line with your knees.
Curl your toes under.
Lift your knees.
Send your torso back towards your thighs.
Press into your hands.
Straighten your legs.
Walk your hands back towards your feet.
Walk your feet out nice and wide.
I'm actually going to turn to face you.
Feel free to face in whichever direction is best for you.
And then place your left hand just about underneath your nose.
Reach your right arm up and twist to the right.
Come out of your twist.
Replace your left hand with your right hand and twist to the left.
Left arm comes up.
Come out of your twist.
Walk your hands over to the right.
Walk your hands through center and then over to the left.
Bring your hands back through center.
Turn your heels in,
Toes out.
Slowly bend your knees.
Lower your hips as far as feels good to you.
So you might stay up here or you might walk your feet in a little bit closer and lower your hips down lower.
If your hips are down,
You can leave your hands either on the floor or you can bring your hands together at the center of your chest.
Whether your hips are high or your hips are low,
Place your hands onto the mat if they're not there already and make your way down onto your mat to a comfortable seated position.
Place your hands onto your knees or thighs and begin to sway from side to side.
Allow your swaying to morph into circles.
Begin to make circles with your torso around your legs and change the direction of your circles and then come back to center.
Be still.
Change the cross of your legs.
On your next inhale,
Circle your arms up overhead and as you exhale,
Twist to the right.
Hands come down.
Inhale up through center.
Arms come up and as you exhale,
Twist to the left.
Arms come down.
On your inhale,
Come out of your twist.
Reach your arms up and as you exhale,
Circle your arms down.
Lie down at the center of your mat.
Draw your knees into your chest.
Rock from side to side.
Place your left foot onto the mat.
Cross your right ankle over your left knee.
Press your right knee away.
Bring your right ankle and left knee towards your chest.
Hug your legs in by placing your hand either behind your left thigh or on top of your left shin.
Place your left foot down.
Place your right foot down.
Draw your left knee into your chest.
Cross your left ankle over your right knee or just underneath your right knee.
Draw your left ankle and right knee into your chest.
Hug your legs in.
Bring your right foot down to the mat.
Left foot to the mat.
Place the soles of your feet together.
Allow your knees to fall away from one another,
Down towards the floor.
Place both hands on your lower abdomen.
Straighten one leg,
Then straighten the other.
Bring your hands to the mat,
Palms down.
Rest here.
Wiggle your toes.
Wiggle your fingers.
Rock your head gently from side to side.
And then be still.
Bend your knees.
Roll over to one side.
Press yourself up.
Seated here,
Bring your attention to the space around your heart.
On your next inhale,
Circle your arms up overhead,
Palms touch.
And as you exhale,
Bend your elbows,
Bring your hands to rest against your chest.
Thank yourself for taking this time to move,
To breathe,
And to be still.
And thank you for allowing me to guide you in this practice.
Sleep well.
