8-Minute Relaxing Bedtime Yoga To Unwind | Trauma Informed

Unwind before bed with this 8-minute trauma-informed bedtime yoga practice to calm your nervous system and gently release stress for deep, restorative sleep. We’ll release areas that commonly hold tension, such as your neck, shoulders, and hips, ending with any pose that you feel would be most comfortable as you prepare for sleep. You can do this practice on a yoga mat or in bed if you prefer.

This class is supportive for all experience levels; there are no standing postures, and no props are required. Please note: as this practice is designed for deep sleep, please do not listen while driving. Additionally, while trauma-informed, this session does not replace professional care.

Transcript

Welcome and thank you for joining this trauma-informed yoga class to release stress and relax before bed. You can do this on your yoga mat or even in bed if you feel more comfortable. If you're ready to begin, I invite you to find a comfortable seat of your choosing, Adding any props like blankets or pillows for more comfort. And as you settle into your space, I invite a gentle reminder for you to move at your own pace and honor what feels right for you in each moment, Knowing you can take breaks or end at any time. Once you're comfortable, I welcome you to start with gentle neck rolls, Dipping your chin to your chest. Then rocking right ear to right shoulder and left ear to left shoulder. You might soften your shoulders, Releasing stress from today and winding down. And if you like, You might place your right hand over your head to your left ear, Gently guiding your right ear to your right shoulder. You might feel fine here, Or you could extend your left arm out, Pressing down through your palm. You could also explore movements through your left hand, Rotating your wrist, Or moving your arm to explore what feels best here. And as you're ready, Releasing to switch sides, This time bringing your left hand to your right ear, Gently guiding it down, Maybe extending your right arm out, Flexing in your hand or finding movement. Coming back to center, You might choose to join me as we explore shoulder rolls, Inhaling, Drawing your shoulders to your ears, And on your out-breath, Bringing them down and away from your ears. These can be large or small circles. Moving both shoulders or one at a time. An option to move with your breath or at a rhythm that feels most supportive. And gently coming back to center. From here, I invite you to join me in a wide-legged child's pose, Bringing your big toes to touch, Knees as wide as feels comfortable. Sending your seat toward your heels, Stretching your arms forward, Melting your heart and forehead to your mat or the surface beneath you. You have the option to add a bolster under your chest. Or between your feet in seat for more comfort. From here, You might explore a side stretch by first reaching your arms out in front of you. And slowly walking them over to the left. Maybe reaching a little further with your right fingertips. And releasing down for a gentle side stretch in your right side body. As you're ready, We'll switch sides by walking your hands through center. Over to the right. Maybe reaching a little further with your left fingertips. And folding down. Coming back to center, We'll press our hands, Coming up to a seat. And then sending your legs in front of you so we can come onto our backs. Maybe you invite a gentle bend in your knees, Resting your feet on the mat. Once you arrive, You might lift your right ankle and place it over your left knee, Maybe having some energy in your right foot. You can either stay here. Or maybe you take a hold behind your thigh or shin, Drawing your legs to your chest. Finding soft shoulders. Option to either find stillness or rock side to side. Whichever is calling to you today. And as you're ready, Unwinding, Releasing your right foot to the ground. And repeating this on the other side. Crossing your left ankle over your right knee. Finding your comfort on this side. When you're ready to release, I invite you to bring both feet back to the mat. Then bringing the soles of your feet together, Allowing your knees to rest open, Option to place them on top of blocks for more comfort. Your arms can rest anywhere you like. Resting here for a few moments. In your time, I invite you to use your hands to gently guide your knees back to center. And keeping your knees bent as we send them to the right. Left arm stretches out to the left. Either extended straight out or in a cactus shape. An option to rest your knees on top of blocks for more comfort. And as you're ready, Coming back to center so we can switch sides. This time our knees go to the left. And right arm to the right. Finding your comfort on this side. Coming back to center, I invite you to find a shape that will feel best for you to find deep rest in. Whatever that looks like for you. Preparing your body for a restful night. I thank you for joining this nighttime yoga class to relax before bed. I hope you have a wonderful night's sleep. And from my vulnerable heart to yours. Take care.