Evening Yoga For Deep Sleep And Recovery

Discover the power of evening yoga in helping you achieve a deeper sleep tonight. This relaxing practice combines gentle stretches, calming breathing techniques, and soothing movements to prepare your body and mind for a restful night's sleep. By incorporating evening yoga into your daily routine, you can improve the quality of your sleep, wake up feeling refreshed and rejuvenated, and enhance your overall well-being.

Transcript

Namaste everyone.

Peace and blessing to you.

I am Upinya.

If today is one of those days that you feel beat up,

Exhausted,

And have nothing left to give,

Take this class.

I want to support you to give back to yourself a sense of rest,

Rejuvenation,

And recovery.

Grab a couple blankets or a couple pillows and see me on the mat.

Lie down to your back please.

Allow your back to touch the floor.

Extend your arms over your head and legs long out away from your trunk.

You can interlace your fingers,

Press your palms away from you,

Or just have your arms alongside your ears.

Take a deep breath in.

Exhale,

Length out through the arms and length out through the legs.

If you interlace the palms,

Just press them away from you.

Deep breath in and exhale,

Length.

Start rocking your hips side to side.

Two more breaths please.

Deep inhale.

Exhale,

Long arms and long legs.

Another breath.

Really just kind of decompress the spine.

Give each bone some space from one another.

Then open your arms out,

Palms facing up.

Walk your feet in closer to your hips,

Hip distance apart,

And let's do windshield wiper.

So you drop your knees side to side.

Allow your eyes to skate inward.

Inward.

Deep breath in and out through your nose.

Come back to yourself and really experience the moment with loving and a deep compassion to yourself.

Next,

Exhale,

Let it go.

Now when your knees go to the right,

Just let them go.

Really point your left knees away from your trunk.

Allow your back to arch at first.

And when your left knee landed where it's supposed to be,

You can leave it there and see maybe if you lift your right leg and land it on the outsides of the left leg and guide the left leg further down toward the floor.

Will that feel good to your body in this moment or not?

If it's not,

Just don't do that.

Just leave it on the floor next to that left leg.

And take a deep breath in.

Keep your shoulder blades onto the ground and exhale.

I would love you to soften your ribs.

Make your shoulder nice and heavy.

You can get toward your left shoulder.

A couple more deep breaths,

Please.

Inhale,

Expand within.

Exhale,

Let it go.

Heavy arms,

Neck,

Shoulder.

Deep inhale.

Exhale,

Allow your trunk,

Your hips,

Your legs to be heavy.

One more breath,

Please.

And fully exhale.

Exhale.

Inhaling your legs up toward the sky.

Get the ceiling and then exhale.

Drop your knees to the left.

Really allow your right knee to go away from you.

Arch your back at first.

See if you want your left leg to be on the outsides of your right leg or not.

And really aim that left knee away from your trunk and out on the floor.

If your knee joint,

Your right knee joint,

Your right ankle joint doesn't like the weight of your left leg,

Just take it away and land it on the floor.

Get your right shoulder.

Here we go.

Take a deep breath in.

Exhale.

Relax your jaw,

Your neck,

And your shoulder.

Exhale.

Sink deep into the earth beneath you.

Let go.

Maybe the judgment you have on yourself.

Remember that you give your best and that is the best thing you can do.

Last breath.

And next,

Inhalation.

Once again,

Bring your legs up.

Look up toward the ceiling.

Now get your arms and your legs up toward the sky and start shaking your wrists and ankles.

Shake,

Shake,

Shake.

Feel your arms soften,

Your legs muscles soften.

Your jaw,

Stay relaxed.

Then carefully hug your knees together toward your chest.

Opening your knees apart,

Circle them away.

Let them go,

Go,

Go,

Go,

Go,

Go until you feel like you cannot go any further and let them meet.

And then exhale,

Bring them back toward your chest.

Your arms,

Wide open,

Let them come back down toward the earth with your palm facing up.

And let's repeat that action once again with the legs.

Here we go.

Just breathe smoothly in and out through your nose.

And let's do it three more times.

One,

Two,

And three.

Now change the direction,

Please.

Exhale.

When it comes,

Just see yourself let go.

Let go of the tension in the body,

The stiffness,

The stress in your mind.

Three more times this direction.

One,

Two,

Three.

And we go into Sukta Baddha Konasana.

So you bring your feet together on the floor.

Down behind your hips,

Then opening your knees apart and start rocking your hips side to side.

Your arms,

Once again,

Let's go with alongside your ears and just length your arms away from you.

When you exhale and just keep rocking your hips side to side,

You're going to feel that your knee is going to move toward the floor.

And when you do that,

Left,

Right,

Left,

Right.

A couple more breaths.

You feel more like,

I just want to interlace your fingers.

You just do that.

Just press your palms away from you.

Last breath right here.

Exhale,

Length,

And rock the hips side to side.

Now carefully stop rocking your hips.

Bring your arms,

Go to the outsides of your knees and then help your leg to come up and away from the floor.

Hug your knees back toward your chest.

Open your arms out like wing palms facing up.

Open your arms out like wing palms facing up once again.

And then this time drop your knees side to side with breath.

As you drop your legs down side to side,

Make sure that your hips extend away from your trunk so you feel length along the spine of your body.

The opposite shoulder should not come off from the floor.

Keep it down so your legs will go as far as the opposite shoulder can be on the earth.

Now next time when your knees go to the right,

Let them go all the way to the floor and have your hands on your left leg,

Left shoulders on the earth.

Look toward your left arms but close the eyes,

Engage inward and we stay right here.

Deep inhale,

Bring that new fresh air into the body,

Bring in the love and exhale,

Let go of your judgment,

Let go of your worry.

Come up center,

Inhale with your legs,

Look up and then drop your legs to the left,

Right shoulder on the floor,

Look to the right,

Eyes closed.

And three more breaths right here.

Last breath right here.

Next inhalation,

Once again bring your legs up,

Look up toward the sky.

Now hug your knees together toward your chest and you rock side to side.

Now you're going to roll onto the right side of the mat and bring yourself up to a seated position.

I want you to grab one blanket.

You are going to fold it up enough that it looks like a rectangle.

Give yourself a little,

You see like it just gives a little height off on the floor.

Now you're going to go back down toward the ground with your belly facing the floor.

Okay,

Left leg straight,

Right knee is going to bend and you're going to land the shin of your right leg on the blanket.

Belly toward the ground,

So you are doing the hip opening with the help of the floor.

Okay,

So what's going to happen with your right leg is that you create this 90 degree angle from the foot all the way up to the hip joint.

Then you stack the hands on top of one another,

Maybe choose to just rest your forehead on them and look straight down toward the floor.

Or you can look to the right and kind of get this neck stretch as well while we are here.

And what's left is once again just let go.

Bring your love and your attention inward.

Don't let everything go,

Can you sink deep,

Deep.

Next inhalation,

Use that as an opportunity to bring in new life,

New perspective.

Three more breaths.

Come back right here to this moment and you allow it to be as it is.

One more breath please.

Your face is soft,

Your jaw,

Neck and shoulders are relaxed.

From here,

If you happen to look to the right,

Bring your feet straight down toward the floor first and carefully kind of get your right leg out from that hip opening position to extend all the way back to meet on the left and then you rock your hip side to side.

Stop rocking your hips,

Bring your hands on either sides of your chest,

Get yourself up off the floor onto your hands and knees and make a big spinal circulation right here please.

You can go to the right or the left first.

As you still gently focus on this side,

Even breath.

Three more times here.

One and three.

To the other direction please.

And we do three more times right here.

One,

Two,

Three.

Toes together,

Knees apart.

Chai's pose please.

Sit down,

To your heels with the foreheads down on the earth or maybe you can stack the hand and rest your foreheads on them.

Check with yourself.

Honour what feels right right now.

One more deep breath right here.

Walk your hands back to your knees,

Sit up.

Now move the blanket to the left.

Take yourself back down onto your belly.

Your right leg straight,

Your left knee is bent.

So your knee is going to align with the hips.

If you've done like frog pose before that you bend at the knee and you glide,

Let the knees lie away from one another.

We are doing that but we do it one leg at a time.

Okay,

So when you get your left leg situated,

Then stack the hands and either look straight back down toward the floor or look to the left this time.

Find that perfect spot for the body.

And what love is,

You just allow the breath to shower you with love.

When you inhale,

See this compassionate loving energy,

It's going to go in and out.

In and fill you up from head to toe.

You do your best to try to slow down your breathing.

You breathe evenly.

You feel your body dance with the breath.

Like moving the wind that you can't see but you can feel it.

Let it go.

Shoulder,

Chest,

Trunk are heavy.

Once again,

Look straight back down first,

Then move your left leg to meet the right.

Mindfully extend the legs long,

Rock your hips side to side.

And you stop rocking your hips and just stay right here for another full deep breath.

Cleanse everything that it doesn't serve you out and away from you.

Bring your hands back on either sides of your chest.

Take yourself up onto your hands and knees.

Inhale,

Cow pose,

Arch your back,

Look up,

Tailbone up.

Spread your fingers,

Exhale,

Round your back,

Head down,

Tailbone down.

And you crawl the floor with your finger pad just enough.

Inhale,

Cow pose.

Exhale,

Cat pose.

You are going to thread the needle.

Let's thread your left hand underneath your right first.

This one when you thread,

I also want you to sit back down toward your heels in child's pose.

So your hip is actually land on your feet with your left hand thread underneath your right hand.

Now your right hand can stay alongside the ears or you can kind of rest it back on your back or maybe bend at your elbow and just have your right hand anchor down toward the earth.

See where you want to land your right hand in such a way that you feel comfortable.

And breathe.

Last three breaths.

Three,

Change to the other side,

Please.

Thread your right hands under the left hands and knee.

Land your left hands anywhere that feels right.

When you find that perfect spot for your body,

One left,

It's just to let go.

Allow the body to take its shape.

Three,

Carefully unthread.

Find your way to sit cross-legged,

Please.

Maybe you sit on these two blankets.

Or one.

Check with the tightness of your hips.

Make sure that your knees can be as close to the floor as you can.

Palm facing down onto the thigh.

Chest lift up toward the sky.

Throat open and make a big circle with your neck five times,

One direction.

Five,

Other direction,

Please.

Just take these times to be with yourself.

Three,

Five,

Look straight forward.

Roll your shoulder up and back,

Please.

Keep going.

And three more times here.

One and three.

Change to the other direction,

Please.

And three more times here.

One,

Two,

Keep your spine elongated.

Three,

Right hand down,

Left arms overhead.

Inhale,

Stretch to the right,

Exhale.

Bring your trunk up,

Center.

Inhale,

Switch hand.

Left hand down,

Right hand overhead.

Exhale,

Stretch to the left.

And keep going,

Please.

Switch hand.

And why is that happening?

Make sure that your ribs,

They draw toward one another.

And you move your trunk back slightly as you elongate up toward the sky.

Now,

For any one of you,

Though,

If you feel like you sit with the round back so much,

You actually have to extend your chest more forward.

Let's do two more on each side,

Please.

And one last one here on each side.

Don't forget your neck.

Come back up,

Center.

And bring your left hand to your heart,

Right hand on your belly with your eyes closed.

Breathe deeply.

Experience this moment right now with an open heart.

Do you feel any different?

More relaxed?

Less heavy?

Feel more like you are here with yourself?

I hope the practice helped you greatly.

Will you please join your hands together and your thumbs go to your third eye and you bow down to your own self,

Who you are,

The unique,

Extraordinary self.

Take the time to take care of your mind,

Your body,

And your spirit,

My friends.

I hope to see you next time.

Namaste.

Namaste.