Evening Mobility Routine For Better Sleep

Slow down after a busy day with this gentle evening mobility routine. Through four simple stretches and slow, controlled breathing, you'll release tension in the hips, spine, and inner thighs while helping your body shift into a calmer state before bed. This beginner-friendly practice encourages you to move with your breath, relax your nervous system, and prepare for a more restful night's sleep. Suitable for all experience levels and easy to follow at home. Please note: as this practice promotes deep relaxation and sleep, please do not listen while driving or operating heavy machinery.

Transcript

Hello everyone, Pedro Avila here and this video is for you, Who wants to feel a little more relaxed Before you fall asleep. Okay, So this is a evening routine very quick. We're gonna go through four exercises Nice and easy. Yeah, So let's begin with the first one Cobra to child pose So on your badge, Hands on your shoulders. Push yourself up, Inhale at the top, And as you exhale, You push hips back. If you want, You can go even further and do this close to a wall, Okay? So from Cobra. Inhale. And as you exhale, You place your hands on the wall or whatever and sink your head in between your shoulders. Two, We go for four. Here we go. Down, Inhale. Excels! Last one. And really sink your head in between your shoulders. Try to sink your movement. With your breathing. Very good. Next one, Your glutes. For that, Some of you might need to add some padding. But basically what you want to do is. . . Put your pillows, You're gonna sit on it, Yeah? Try to have your front leg at 90 degrees and then you're going to lean forward, Have your belly button very close to your shin. And that's it. You're going to hold here for about 30 seconds or five deep breaths. Inhale for three. Exhale so you can even go further as you feel. That the stretch feels less intense, You can take pillows out. So the lower you go, The better, Okay? We inhale for three, Expand your thorax. Excel for six Nice and slow. And you probably have done already five. Okay, Now we're going to change sides. If you don't need pillows, Guess what? Don't use it. Okay, So 90 degrees. Feel the stretch in your glutes. Hang in here. Especially at night, In the evening, Before you go to bed, You really want to slow down your breathing. Try to inhale for 3. Excel for sick and get your belly button closer to your shin. Inhale for three. Excel for six. Two the more you are able to control your breathing the more your body feels relaxed the more relaxed your body is the easier it is for you to fall asleep, Okay? Excel. Very good, On to the next. Frog pose now we're gonna go have your knees really wide okay really wide get on your elbows inhale and when you exhale you're gonna walk yourself back until you feel the stretch on the inside of your thighs. And then same thing, Five deep breaths. Inhale for three. Excel for six What I like to do as well, I like to do cats and cows while I'm here. So I'm going to inhale. Without shifting my body forward, Maintaining my body back. Inhale. Excel. Inhale. Excelsior! One more. Inhale. Excel. Last one. Now for this one you're going to get very close to the edge of your badge. I'm going to be facing you guys like this. I'm going to get my leg out to the side so my knee is hanging out. Now from here I want to try to bring my foot here i'm twisting it okay and that's it really just focus on your breathing and try to push your foot that way. Get up. Down. Inhale. Excel. Inhale. Excel. One more. Inhale. Exhale. Good. Other one, Let me change sides. Actually, Let's do it here. Okay, Bring it out to the side, Get on the edge. Down. Inhale. Really high. Exhale try to have your knee in line with the hip okay you can be lying down as well just focus on this motion Go as far forward as you can. And as far back as you can. Syncing the movement with your breathing And one more. And down. And this is us. Hope you guys enjoyed this. Hope you guys will feel relaxed after you do this exercise. And I'll see you in the next one.