Hello,
Beautiful one.
I'm Faith and we are going to get right into our yoga for bed.
Now,
As you move into these movements,
They're pretty simple,
Pretty easy.
And know that you can also do these in your bed and then just dive right into your sheet.
Let's get started.
We're going to come into a cross-leg position,
And I want you to bring your palms together and give them a nice little rub.
So just kind of rub your healing hands together.
And then place your left palm facing down on your leg.
You're gonna take your right hand,
Make sure the fingers are together,
And the right thumb is gonna close off your right nostril.
Now as you close off your right nostril,
You're simply going to breathe in and out of the left nostril.
As you do this,
You can,
Of course,
Close the eyes or cast the eyes down.
And just taking slow,
Easy breaths in and out of your left nostril.
Now,
When you breathe in and out of your left nostril,
You are actually calming and soothing your nervous system.
I also find that when I do left nostril breathing before bed,
Because I'm a little more calm,
I'm a little more at ease.
Actually helps me fall asleep faster.
So we'll do this for a few more seconds.
And then slowly release your right hand.
Rest the right palm on your right knee.
Keeping the eyes closed and still breathing.
This time in and out of both nostrils.
And when you're ready,
Start to slowly open your eyes.
I'm going to sweep the arms high overhead.
Interlace your fingers and then press your palms up to the sky.
Just give your body a nice stretch.
One of my favorite moves is just to wiggle that spine.
Use rib cage,
Your rib cage from right to left.
So go on and do that.
And then as the hands release,
You're going to lower your left hand outside your left hip.
Take the right arm,
Sweep it high overhead,
Keeping the right hip rooting and grounding towards the earth.
Feel the center of your chest and your belly open up.
And take about two more breaths here.
Deep inhale.
Exhale.
One more breath.
Slowly inhale,
Bring your body back to center,
And then drop your right hand outside your right hip,
Palm facing down,
Left arm floats up and overhead.
Soften those shoulders.
So making sure that left shoulder stays.
Safely tucked in the left shoulder socket.
Keep both hips grounded into the earth,
Especially that left hip,
And lean into the right side.
Two more breaths here.
And then slowly,
Slowly lift the body.
Nice.
Give yourself a moment,
Palms facing down.
Breathe in through both nostrils.
Exhale out of the mouth.
Then we're going to move into child's pose.
So child's pose is a very calming,
Very soothing posture.
Any forward folding actually starts to calm the body and calm the nervous system as well on a physical level.
But in child spells,
We're going to rest the heels.
Or rest the hips on your heels.
The knees are going to go wide and just going to simply let the belly release.
Let the heart soften.
Now,
If you are in bed or you have pillows at home,
You can slide a pillow right there underneath your belt.
So you know what?
I'm going to grab a pillow.
So I'm just going to reach over here,
Grab one of my pillows.
There we go.
Place that pillow right between your legs.
And just rest here.
Now you have the option,
You can turn your head to one side or you can face down,
Whatever feels good for you.
Yeah,
Take a nice big sigh if that feels delicious.
Do what feels right.
Softening your gaze,
Completely closing your eyes.
Just let everything release.
Hips are heavy towards your heel.
Your heart and belly are resting on your pillow or.
.
.
Gently.
On the floor of your bed.
There's nothing we need to do in this moment.
Now if you do have your head turned to one side,
I want you to just lift your head and turn it to the other side.
Hmm.
Yeah,
This is such a delicious posture.
I mean,
Literally,
Guys,
I could stay here all night.
It's great for stretching the lower back.
Stretching the hip.
And it also massages your internal organs with the fold.
Such a gentle,
Gentle compression.
Compressing gently at the belly,
The hip joint.
And compression around the knees.
Take a deep breath in through your nose.
Exhale out of the mouth.
Let's do that one more time.
In through your nose.
Let it out through your mouth.
And then slowly begin to lift your body up.
Have that pillow,
Go on and slide it to the side.
I'm just gonna go right onto your back.
Now as you rest on your back,
I want you to.
.
.
Place the soles of the feet.
On the floor,
On your bed.
Knees are apart.
The arms are resting right alongside you.
And just simply windshield wiper those legs from right to left.
And go all the way over.
Whatever feels good for you.
There's no special placement.
It's just whatever feels.
.
.
Whatever feels yummy and delicious.
I have to say those are some of my favorite words.
I mean,
I'm from Louisiana.
We love some good food.
So it's like everything must be yummy and delicious.
One more breath.
All right,
Come on back to center.
Keep your left foot on the floor.
Your left knee is bent.
And you're going to take your right ankle,
Cross it over that left thigh.
This may be enough,
Right?
You just kind of hold here,
Let that right knee open.
Getting into your hips a little bit.
You can also start to lift the left foot off the mat and do a little thread the needle,
Meaning you're going to slide your right hand through your legs and then interlace your fingers around your left hamstring.
And then draw those legs towards you while still keeping the spine on the earth.
Or in your bed.
And as we take these next few breaths,
There's a few other things I like to do.
I like to kind of move my ankles around on both feet or just on one.
I always like to close my eyes,
Move my toes.
It's really about listening to what feels right and natural for your body because you're winding down.
About to fall asleep.
Probably feeling it in that hip.
It's okay.
All right,
Let's go in and release that left foot.
Maybe take both legs up,
Give them a nice little shake.
I always like to do a little slap too.
So you can go on and bend the knees,
Kind of dropping those heels to your bum.
All right,
Let's go right to the other side.
So right foot on the floor to start.
Left ankle is going to cross over your right thigh.
Left knee is open.
Stay right here.
This is perfect.
You don't have to go anywhere.
Or start to lift that right foot off the mat.
So now you feel a little bit more in that left hip.
Thread the needle as the hands slide between your and your hands interlace around.
Your right hamstring.
Deep breaths in and out of your nose Closing the eyes.
Rotating the ankles.
I never feel scared.
A few more breaths here.
Now take a deep breath in.
Excellency out!
Slowly release your hands,
Lower both feet to the mat for a moment.
Maybe even take your hands,
Place them right below your navel.
So we're placing them over the second chakra,
Which is below the navel.
Right around your six organs.
Just place the hands there,
Let them rest,
Take a deep breath in.
Excellent yow.
One more deep breath in.
Excellent,
Yeah.
If you need to give your legs another shake,
Just lift them up.
Shakey,
Shakey.
Move it around.
Place the soles of the feet on the mat.
Take another deep breath in.
Exhale.
You're going to grab your pillow because in this next posture you may or may not need it,
But it's up to you.
The soles of the feet are going to come together and the knees are going to open wide.
So we're in a reclined bound angle pose.
And then if you'd like,
You can place the pillows underneath your thighs.
Now you don't have to use that.
You can always go without.
And then place those hands right again.
Around her second chakra.
So that's below your navel.
So let us relax.
Close the eyes if that feels comfortable for you and relax the tongue in your mouth.
And as you take these next few breaths together,
I want you to.
.
.
Set your intention for yourself.
Maybe kind of say to yourself,
I want to have an ease.
The sense of ease as I sleep.
I want to restore my body and my mind as I sleep.
I wanna dream with ease and comfort as I sleep.
Want to float into the bed.
And snuggle up with my soul as I sleep.
Am I sleepy?
Loving and kind.
May my sleep provide me.
Comfort.
Am I asleep?
Give my mind time to slow down.
And my body time to repair.
And when I awaken,
May I feel restored,
Rejuvenated.
And filled.
Perfect amount of energy.
To move through my day.
With purpose.
With intention.
Allow your hands to fall.
Rest outside your body.
The knees can stay open.
The soles of the feet can stay together.
You can hold this for.
.
.
A few more breaths.
Where you can start to draw the knees gently together,
Straighten the legs.
Remain here for a few more breaths.
Or if you're in bed.
Go on and slide under those covers.
Breathe in through your nose out of your mouth.
And have a great day.
Breathe in through your nose.
Exhale out of your mouth.
Sleep well.
