Hey there!
Today I'm sharing a beginner-friendly yin yoga and yoga nidra for bedtime.
If you're new to me,
My name is Ali Temple.
I'm a global yoga teacher,
Meditation teacher,
Retreat leader,
And yoga teacher mentor.
So we'll go ahead and get started.
You don't really need any props for today.
I'm going to use this little towel.
If you have a little cushion or pillow nearby,
You might want to do that.
And you can set yourself right up in bed if you would like to do this practice right in bed.
It's up to you.
So I'm filming this video today in Phuket,
Thailand.
So let's go ahead and lay down on our backs.
Whether you're on a yoga mat or in bed,
Either way works.
I'll meet you laying down.
So we'll just take a moment to get grounded here.
Maybe placing your feet flat.
To give a little bit of support to your lower back as you settle in.
And placing your hands on your belly or one on the chest,
One on the belly,
Just to bring your awareness to your breath.
Observing any sounds or distractions that could be coming up today.
It's all good.
Just notice those and let them go.
So we're winding down.
We're winding down from the noise and the busyness and the action of the day and dropping into the moment and into our bodies.
A great way to stay connected to the moment is just by following your breath.
And through this super gentle practice,
No effort is needed.
Just take what you need.
Lead with softness and gentleness.
And bring your arms down either on the mat or out to the sides if you have the space.
We'll come into a legs up the wall situation.
You can always scooch up to a wall if you are near one.
Otherwise,
Just allow your legs to dangle over your hips.
They don't have to be super straight.
You can bend your knees as much as you need.
And once your legs have lifted,
I want you to be extra aware of how little effort you can use to keep yourself in this shape.
So really sinking down through the back of your hips,
Back of your shoulders.
Feel the heaviness in the back of your head.
Softening across the face,
The chest,
And the belly.
Notice if there's a little bit of a vibration moving through the body.
It's all good.
As we take slow,
Deep breaths,
We might start to feel more of a settling in the nervous system as we allow the blood to rush through the legs down to the heart.
A great shape to end your day with if you've been on your feet all day or if you've been sitting a lot.
Chances are you've been one or the other.
So just take some slow,
Deep breaths here.
And about five more breaths.
And nice and gently bend your knees.
Let's wrap the arms around your legs,
Kind of rolling into a little ball.
Let your thighs soften towards your belly.
Try to keep your head down so it's supported.
A few deep breaths here.
And just release your legs.
We'll come into a Shavasana for a moment.
Extend your legs out long.
Let your arms fall heavy by your sides.
Observe the stillness and just that gentle movement as your belly rises and falls.
And let's take a big old stretch here.
Reach your arms overhead,
Press through your toes.
And roll through one side of your body,
Slow,
Gently coming up to a seat.
We'll move into straddle pose next.
So extend your legs out wide in front of you.
If you do have a little cushion or something to sit on,
You might want to actually prop up your seat at the front edge of your prop to support the hips.
And if you're tighter in your hamstrings,
Absolutely feel free to keep your knees bent.
They don't need to be straight,
But you'll start to soften your upper body forward any amount so that you're not pulling,
You're not straining into the shape.
But the forward fold can be a nice way to also soften for the spine,
But also for the nervous system.
Relax through your toes,
Your belly,
Your shoulders.
Maybe coming to a shape that feels supportive for you to hang out in for a while,
But you're not trying to force it.
You could try bending the elbows,
Placing your shin in your hands.
You might even be more upright if you have any low back stuff going on.
If there's tenderness there or any pain,
Feel free to sit more upright here.
And just settle in and breathe.
You might close the eyes or soften your eyes to look to the floor ahead of you.
Allow your breath to guide you through the sensations of the shape.
You want to try to stay as still as possible through these yin postures and allow gravity and time to do the work for you.
So you're just hanging out,
Focusing on your breath.
And so mindfully press into your hands,
You'll start to lift your upper body back up.
Reach to your knees,
Catch the back of them and gently support your legs as you bend your knees.
Again,
Slide off of any props,
Lean back into your hands,
Just a little movement to reset the spine,
Allow your knees to fall side to side.
And we'll shift right around to lay down on your back.
Coming into a gentle spinal twist,
Shift your hips to the right,
Let your knees fall to the left.
If you would like more here,
You can straighten out the bottom leg and gently guide the top inner knee down to the floor or another surface to support it.
Eyes can turn away from your knees,
So over to the right,
And just allow the parts of the body that meet your mat or that meet the bed to sink deeper and drop heavier as each exhale guides you into a deeper relaxation.
Let's softly start to shift back to the center,
No rush to get anywhere,
Take a moment in the middle,
In Shavasana,
Sink your hips down,
Get heavy in your heels,
Feel the body kind of realigning here in the center.
And bring it over to the other side,
Hips to your left,
Knees to your right.
Set it up however you like,
Legs together or bottom leg straightens out.
Try not to let the top knee float though,
Prop something underneath it if it's not connected to the floor.
Get really heavy here again in the back body,
Especially your left shoulder,
Allowing it to sink down as the earth or your bed supports you,
Giving you what you need to release and to let go of your day as you unravel through this shape and wringout the spine and the organs.
Slowly,
Gently coming back to center,
Let's come into a reclined butterfly pose,
Bring the soles of your feet together,
Knees fall open,
Placing your hands on your belly or one on the belly,
One on the chest,
And just once again feel the heaviness in the back of your body.
And let the placement of the hands be a subtle reminder to be present with your breath as your chest and belly rise and fall.
Slowly,
Gently reach towards your legs,
Gather your knees back together,
Take any last little shift or movement that you might need as you set yourself up for your final shape shavasana.
I'll be guiding you through a short yoga nidra meditation and all you need to do is lay back and listen to the sound of my voice.
You might want a very small pillow under your head or something under the back of your knees.
So find a comfortable place and just feel your breath as you are.
And once you're comfortable and still,
Start by taking a deep,
Deep breath in.
As you exhale,
Just allowing your body to sink down a little bit deeper,
Releasing any tension,
Any stress from the day.
Being aware of your surroundings,
Of any noises in the space,
Or any thoughts filling your mind.
Just give those permission to come and go as you settle in and just follow along with the sound of my voice.
Let's take a deep,
Deep breath in and a big exhale out as you release.
Let's continue to allow your breath to guide you right back to the sound of my voice.
As you lay back and relax.
Now I want you to state a sankalpa or an affirmation starting with I am or I have.
Something that you want to bring into your life,
Something you want to experience or receive.
State it three times to yourself with awareness and with deep meaning.
You can do that silently now.
And take a deep breath in,
Big exhale out.
Next,
I'll be guiding you through a body scan.
Just follow along as best as you can,
Either visualizing the part of the body that I mentioned or just silently repeating it back to yourself.
And starting with the right hand,
Right hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the right hand,
Back of the hand,
Right forearm,
Upper arm,
Shoulder,
Right side waist,
Hip,
Right thigh,
Knee,
Right shin,
Ankle,
And foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Entire right side of the body.
Feel the entire right side of your body feeling calm,
Relaxed,
And at ease.
Shifting to the left hand,
Left thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the left hand,
Back of the hand,
Left forearm,
Upper arm,
Shoulder,
Left side waist,
Left hip,
Left thigh,
Shin,
Ankle,
Left foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Little toe,
Feeling and sensing the entire left side of your body relaxed,
At ease,
And letting go.
Feel the back of both heels,
Both hips,
The low back,
Middle back,
Upper back,
Back of the shoulders,
The heaviness in the back of your head,
Sense of softness washing across your face,
A lightness in your chest,
The abdomen and low belly softening,
Front of the hips,
The legs,
And sense your entire body relaxed,
At ease,
Ready to let go,
And fall asleep.
Breathing gently into your body as you continue to relax.
As you continue to let go.
Once again,
Stating your sankalpa,
The same statement starting with I am,
Or I have,
Three times to yourself now.
Slowly,
Gently,
Just allowing your body to dissolve a little deeper into the floor or the bed beneath you as you stay with your breath and observe the feelings of relaxation,
Any remaining stress just floating out of your body and your mind.
As you breathe here,
It's a place you can stay as long as you need it.
So we'll finish off this practice just as you are.
And I'll connect again with you soon.
Namaste.
