Hello and welcome,
My name is Faye,
That's Cloud,
And tonight we have a short and sweet 15 minute bedtime stretch class to help you feel ready for a nice night's rest.
Let's go ahead and get into it.
For today's class,
If you want to find a comfortable seat,
Your legs can have a loose cross,
One in front of the other.
And when you arrive,
Feel free to kind of fidget,
Wiggle,
Just get a little bit more comfortable.
Take a full breath in wherever you are.
And then exhale,
Sigh it out,
Let it go.
Let's do that once more.
Take a nice full breath in,
Fill all the way up.
And then exhale,
Let it go.
Allow your eyes to soften down for just a moment.
Invite ease into your face,
Relax your shoulders,
Relax your upper back,
Your hips,
Legs,
Feet.
Allow yourself to arrive here in this moment and let go of the day,
Let go of the future.
Just focus on this moment right here,
Right now.
Take one more full breath in right here.
And a full breath out,
Let it go.
Very good.
Gently start to flutter your eyes open if they were closed.
And then you can bring your hands onto your knees.
Inhale,
Push into your hands,
Lift up through your heart,
Arch through your back,
Gaze goes up,
Draw your shoulders away from your ears.
And then exhale,
Press into your hands,
Round through your back.
Take your chin in towards your chest,
And you might even hold onto your knees here as you kind of rock back.
Shoulders can come up to your ears.
Inhale,
Scoop your heart forward.
And then exhale,
Round through your back.
Tuck your chin in towards your chest.
Excellent.
Inhale,
Scoop your heart forward.
And this time,
Exhale,
Round through your back,
Tuck your chin in towards your chest.
Inhale,
Slowly start to rotate over towards the right side,
Leaning over towards the right,
Then back through center,
And then all the way over towards the left and back around again.
You're just making some nice full circles here in one direction.
If you get lost on your breath,
Just continue to breathe.
That's all we're doing here is just breathing and moving.
Take one more full circle all the way around.
You get to the back part of your mat.
Go ahead and reverse those circles.
So now we're going over towards the left,
Center,
Right,
And then back behind you.
You might imagine your torso is like a big wooden spoon and you're just stirring a big old pot of soup here,
Like a really giant pot of soup,
One that probably won't fit on your stove,
At least not my stove.
Anyways,
Take one more full circle here.
And then we'll meet back to center.
Very good.
Go ahead and roll over onto your hands and knees,
Table top shape.
Inhale,
Tuck your right toes,
Slide them back behind you.
And then exhale,
Press your heel down to the ground.
Feel a nice stretch through the back of your leg.
Inhale,
Rock forward.
And then exhale,
Rock back.
Inhale,
Rock forward.
Exhale,
Float your right leg up off the ground.
Exhale,
Draw your right knee in towards your elbow.
Inhale,
Send it back behind you.
Exhale,
Knee to elbow.
And then inhale,
Extend it long.
Once more,
Exhale,
Knee to elbow,
Or maybe all the way up towards your tricep.
And then inhale,
Extend it long.
Excellent.
Lower your foot back down towards the earth.
Move down through your right hand.
Inhale,
Lift your left hand up towards the sky.
And then exhale,
Bring your left hand to your low back just for a little twist.
Take a full breath in right here.
And a full breath out.
One more full breath in.
And then exhale.
Lower your left hand back down to the ground.
Return your right knee back underneath your hip.
If it feels nice here,
You can find a little sway of your hips from side to side.
And then return back to stillness.
Tuck your back toes.
Slowly start to walk your fingertips back towards your body.
Take a moment to just kind of sit up on your toes.
Find a little nice little stretch through the ball of your back foot,
Your arch,
Your heel,
Your toes.
If that feels like a lot,
You can always keep your hands on the ground and not go as far.
Take one more breath in here.
And one more breath out.
Inhale,
Sweep your arms all the way up to the sky.
Reach your arms up.
You're on tall kneeling.
Your toes can be tucked or untucked.
Exhale.
Draw your tailbone underneath you.
Cactus your arms.
Lift your heart.
Inhale.
Reach up once more.
And then exhale.
Cactus your arms.
This time,
Bring both hands to the back of your head.
Take a full breath in.
And then exhale.
Allow your right elbow to come towards the right sides of your body.
It may not touch.
It may touch.
It's all good.
You're really focusing on lifting up and out of your chest to bend towards your right.
Inhale.
Bring yourself back through center.
And then exhale.
Side bend to your left this time.
Left elbow may come in towards your body,
But we're not focusing so much on that,
But more on the lifting of the heart and the side bend over towards the left.
Inhale.
Reach back through center.
Let's try that once more.
Exhale.
Inhale.
Bend to your right.
Inhale.
Center.
And then exhale.
Bend towards your left.
Inhale.
Reach back up.
And then exhale.
Tabletop shape.
Hands underneath shoulders.
Knees underneath hips.
Inhale.
Tuck your back left toes.
And then slide it back on the mat.
Exhale.
Press your heel down towards the earth.
Stretch through the back of your left leg.
Inhale.
Rock forward.
Exhale.
Rock back.
Press your heel down.
Continue to keep your gaze long so you have a nice smooth back of your neck.
Inhale.
Rock forward back onto your hands.
And then exhale.
Rock back.
Inhale.
Rock into your hands.
And then exhale.
Float your left foot up off the ground.
Exhale.
Draw your knee in towards your left elbow.
Inhale.
Extend it out long.
Press through your heel.
Exhale.
Knee to elbow.
Inhale.
Extend it long.
And then exhale.
Knee to tricep this time maybe.
Inhale.
Reach long.
And then exhale.
Keep your foot extended.
Lower it to the earth.
Root down through your left hand.
Inhale.
Right hand sweeps up towards the sky.
And then exhale.
You can bring your right hand to your right hip or place the back of your hand on your low back.
A little twist.
Notice if you're dipping into your left shoulder.
See if you can continue to press the earth away.
Press through all five finger pads in your left hand.
One more full breath in.
And then exhale.
Go ahead and release your hand back underneath your shoulders.
Knees back underneath your hips.
Separate your knees.
Take your big toes together.
Take a full breath in.
Exhale.
Send your hips back towards your heels.
Child's pose.
You can walk your fingertips out long towards the top of your mat.
Take a full breath in.
And a full breath out.
Inhale.
Pull yourself forward.
Stay low to the mat.
And then exhale.
Lower onto your belly.
Hands stay underneath your shoulders.
Ground down through the tops of your feet.
Inhale.
Lift your head and your chest up off the earth.
Very little weight to no weight is in your hands.
Exhale.
Lower back down.
And we'll do that one more time.
Inhale.
Lift your head and your chest up off the floor.
Very little weight is in your hands.
Exhale.
Lower back down.
And this time,
Bring your arms parallel to the short edge of your mat.
Take your forehead on top of your hands.
Inhale.
Keep your right knee on the earth as you start to slide it up.
A little bit lower than your hip height.
Your foot and your right leg will be at something of a 90-ish degree angle.
It can be more or less.
Take a full breath in right here.
And a full breath out.
One more full breath in.
And exhale.
Let it go.
Inhale.
Bring your hands up underneath your shoulders.
And slowly start to press up.
Stay here for an exhale.
One more full breath in.
And then exhale.
Lower back down.
Return your right knee back underneath your hip.
Stack your arms.
Place your forehead on top.
If it feels nice here,
You can bend your knees and take your feet up towards the sky and find just a little windshield wiper of your knees from side to side.
And then when you feel ready,
Return back to stillness.
Release your feet back down to the earth.
Inhale.
This time bend into your left knee.
Keep your left knee,
Left ankle onto the mat.
Your left inside arch of your foot will also be on the ground as well.
Again,
Your knee is a little bit lower than hip height or at hip height.
And your ankle is underneath your knee.
Take a full breath in.
And a full breath out.
One more full breath in.
And exhale.
Let it go.
This time bring your hands underneath your shoulders or maybe out a little bit wider.
And you don't have to go as high as I did last time.
So inhale.
Lift your head and your chest.
You can stay right here.
Or maybe you would like to press up.
Feel a nice stretch through your front torso.
One full breath in right here.
Exhale.
Relax your shoulders.
Relax through your face.
And then soften back down.
This time return your left knee back in alignment with your hip.
Bring your hands underneath your shoulders.
Inhale.
Press up through tabletop.
And then exhale.
Hips back towards your heels.
Child's pose.
You can stay right here.
Or maybe you'd like to extend your fingers out long towards the top of your mat.
Take a full breath in.
Exhale.
Allow your elbows to come down towards the mat.
And walk your hands in so that your palms come to touch.
You can stay right here.
Take a full breath in.
Or exhale.
Start to pick up your hands.
Elbows stay on the earth as your thumbs come back to the base of your neck.
A little bit of a tricep stretch.
Come back to your breath.
See if you can breathe into your upper back.
Notice the expansion of the ribcage on your inhale.
And on the exhale,
Notice the softness.
The relaxation.
Stay here for a couple more rounds of breath.
You got this.
On your last breath out,
Go ahead and release your hands back down towards the floor.
And then very slowly,
Inhale.
Start to press yourself upright.
And then you can roll over onto a side.
Come back onto your seat.
Find that loose cross of your legs.
Inhale.
Shrug your shoulders all the way up to your ears.
Exhale.
Roll them down and back.
Excellent.
Bring your hands to the center of your chest.
Take a slight bow in.
Allow your eyes to soften down or close.
Check in with your body.
Notice how you feel right now.
Take a moment of gratitude for all the effort that you put into your practice this evening,
Knowing that it was enough and that you are always enough.
Thank you so much for sharing your time and energy with me today.
The love light in me bows to the love light in you.
Namaste.
Thank you so much for joining me for class today.
Again,
My name is Faye.
That's Cloud.
And this was your 15-minute bedtime stretch class.
