Hello,
This is Brenda Keary with Sacred Path Healing,
And we are going to do a bedtime yoga practice,
A very grounding practice,
And all the postures are going to be done lying down.
So you could even do this in your bed.
I've even got my pajama pants on.
So super relaxed,
Meant to really draw down the energy so you can sleep more soundly and sleep better.
So let's start lying on our backs.
And what I'd like you to do is bend your knees so soles of the feet are on the mat or on your bed and bring them wide,
Like a little bit wider than hip width apart and just allow the inner knees to teepee inward so they're resting on one another.
So that way.
You can relax the belly and the low back down.
And then you decide how you would like your arms.
Maybe you place one hand on the belly,
One hand on the heart.
Or if you want something more opening,
Kind of roll the shoulders back and down so you feel the shoulder blades flush with the ground.
And powers can come up.
So your choice,
You could.
Play with each one and see which one you like best.
And we're going to start some deeper breathing.
So you can either close the eyes down or soften the gaze.
And really feel and connect to your wave of breath.
Slowing down the breath,
Really fill up the low belly and expand,
Expand up as you inhale.
Keep the shoulders and the neck relaxed.
And then slowly exhale.
One more breath,
Deep inhale into the nose.
And then a big open mouth exhale.
And then let's draw the right knee into the chest,
Interlace the hands at the shin or the knee,
And really pull this right knee in.
This left knee could stay bent or you could extend it long.
It's up to you.
But really feel the right side of the low back.
Release down into the ground.
And then rotate that right ankle,
Spread the toes.
Pick a direction,
Doesn't matter which one you start with.
And then reverse the direction.
And then relax the foot.
Now we're going to extend this right leg up and interlace the hands behind the hamstring and then just lightly draw this right leg in.
This practice is really going to focus on the lower body.
So we are drawing the energy down to the legs and the feet.
This comes from the Earth element energy.
So we spend a lot of our time in our heads thinking that is air element.
It's just drawing this energy downward.
One more deep breath.
Exhale it out.
And then we're gonna bend this right knee back in,
But you're gonna draw it towards the outside of this right rib cage.
So kind of more towards your armpit.
Reach down right hand to right sole of the foot and bring the sole of the foot up toward the sky.
It's called half happy baby.
Again,
This left leg is long and relaxed and use a little bit of pressure from this right hand to the right foot to draw the right knee down and open up this right hip.
Couple deep valley breaths here.
Final breath,
Deep inhale into the nose.
Excellent.
From here figure 4 stretch,
So bend the left knee.
Place the sole of the foot on the ground,
And you're just gonna draw this right leg across.
So the outside of the right ankle comes on to the left thigh.
Opening up this right hip still.
You can use the right hand and gently press away this right inner thigh,
Or if you want a little more intensity,
Lift up the left foot,
Bring the hands through to interlace at the left hamstring or the left shin.
Now again,
Just really make sure the shoulders and the upper back are relaxed.
Part of why we're also doing all of these postures lying down is I want you to feel the sensation of your spine against the earth.
So our spine represents how supported we feel in this life.
And so when we are sending this message of support,
With the spine against the earth and opening up space within our hips and lower legs.
We are creating space.
For a new mindset of I am safe and I am supported.
Which for me,
In order for me to fall asleep.
I really do need to have that subconscious thought be prominent in my mind.
Otherwise,
I don't sleep very well.
Let's do one more deep breath here.
Big exhale out.
And then release the figure four stretch.
Both soles of the feet on the mat again,
Feet wide,
And we're just gonna tick-tock the knees from one side to the other.
I'm going to do that same leg sequence on the other side.
So bring the knees back up to center,
This time the left knee.
Give it a good squeeze in with interlaced fingers onto the shin.
Extend the right leg long,
Or you could have it bent,
Whichever feels more supportive for you.
I want you to give this left knee a good squeeze in so the left side of the low back really settles down into the ground.
And then begin to rotate the left ankle.
We're bringing awareness to our ankle and feet.
Spread the toes and then reverse the direction of the ankle rotation.
And then from here,
We're gonna extend the left leg up toward the sky,
Interlace the hands behind that left hamstring,
And just gently draw it towards you.
Deeper bend in the knee if you need.
Again,
Pay attention.
Are the shoulders and the upper back relaxed?
Is your throat and your neck relaxed?
Maybe you need to swallow.
Maybe you need to open the mouth and move the chin side to side.
We can really hold tension in the jaw for many of us,
Or in the cheeks.
Couple more full and deep breaths.
One more deep inhale into the nose.
Big exhale.
And then half happy baby on this side.
So bend the left knee,
Draw the left knee more toward your left armpit,
So the outer side of that left rib cage.
Left hand reaches down to the left sole of the foot,
And the sole of the foot comes toward the sky.
And use some gentle pressure.
On that left hand to draw this whole left knee down,
Opening up the left hip.
So it's a really great stretch for the lower back,
The hips.
And it's also an inversion,
Meaning our blood flow,
Because our feet are above the heart and the head.
It's just allowing this blood flow.
To gently come down.
Especially if we spend a lot of time on our feet during the day.
Lauren Norbra.
And then figure four from here,
Bend the right knee to start and draw this left leg across.
So the outside of the left ankle is on that right thigh.
You could stay right here with the right foot planted,
Left hand could come to the left inner thigh and just gently press it away to continue opening that left hip or pick up the right foot,
Interlace the hands through.
So you're interlacing either at the right hamstring or the right shin.
And several deep breaths here.
Again,
Shoulders are relaxed.
Upper back is relaxed.
Few more full and deep breaths.
Notice your spine against the earth.
Maybe some affirmations would help settle down the mind energy,
Something like,
I am supported or I am safe.
It is okay for me to let go of the thinking mind?
It is safe for me to let go of the day.
Couple more full and deep breaths.
Allow the muscles around the eyes to relax.
And the forehead to soften.
One more deep breath,
Inhale through the nose.
All but not Excel.
And release the hands again,
Uncross the legs.
We're going to tick-tock the knees side to side one more time.
And final posture.
Is going to be a continuation of an inversion.
Now,
I'm going to use the wall.
If you're at your bed,
Oftentimes I will use the headboard of my bed to bring my legs up the wall.
If you don't have a wall nearby,
That's totally fine.
I would just suggest first to bring your knees in and then just bring your legs up to allow the blood flow to come down the legs into the heart and into the head.
If you do have a support of a wall,
Whether that's your headboard or Take care.
Another wall by a door works as well.
Maybe the side of the bed and you could bend the knees over the bed.
This is a great posture to help with insomnia.
And again,
Arms could be open out to the side or one hand on the heart,
One hand on the belly.
And we are going to do a final gratitude practice in your inversion of choice.
So close the eyes down.
And just allow the breath to be natural.
And I would like you to begin.
By thinking of one person.
That entered your life today that you are grateful for just for today.
And envision that person in your mind.
And send them light and love.
And then think of one item,
One material item that you are so grateful for that you have.
Picture that item in your mind.
With light and love,
Saying thank you.
For that item.
And then finally,
Think of one quality of yourself.
That you are so grateful for.
Maybe it's your compassion.
Maybe it's your love for others.
Maybe it's your ability to get things done,
Whatever it is.
Say that quality picture yourself.
In your very best life,
Really breathe it in,
Say thank you,
Thank you,
Thank you to yourself.
And then a final exhale,
Just let everything go.
And incorporating this bedtime ritual.
Into your evening routine.
Especially when your mind is.
.
.
Is really aired up.
Is revved up and you need to settle down,
Be in your body.
And be in a state of gratitude.
Acknowledging that you are supported and safe.
I wish you.
A deep and beautiful sleep.
Namaste.
