Bedtime Yoga & Sound Bath

This yoga sound bath is perfect for when you are feeling tired but still want to get a stretch in and wind down from the day- crawl in bed and do all the stretches while you lay down, then transition to a peaceful good night's sleep. These gentle yoga postures will open and relax your physical body while the sounds of the crystal bowls will sooth the mind and calm that monkey mind chatter we all get when we get into bed! Let those thoughts ride the sounds waves, leaving you ready for bed :)

Transcript

Hi,

I'm Natalie with Let's Get Tuned and this is John.

Tonight we're going to do a really beautiful mellow yoga stretch that you can do in your bed.

You can grab a strap or a towel if you have one and if you don't have one you could still do the practice.

Get yourself comfy,

Cozy,

I'll see you there.

Alright,

So you can do this laying down on your mat or the floor or you can do it lying down in bed.

Hopefully you won't need to see anything I'm doing.

I'll give you clear directions so you can focus on the stretches and on the beautiful sounds of the crystal bowls.

So the sounds from the bowls will really help relax the mind.

Let's come to laying down.

If you have a strap or a scarf or a towel,

Something like that,

Grab it.

Lay down,

Stretch out to start and take a deep breath in and exhale,

Sigh it out.

Two more like that.

Inhaling deeply,

The day is over.

No need to think about anything for tomorrow or what happened earlier.

Exhale it out.

One more time,

Inhale deeply.

Let the day go gently.

Hug the knees into the chest.

Put one hand on each knee and then just make wide circles going outwards.

The hands can just come down on the thighs or wherever they feel comfy.

You're just making circles with the knees.

Don't worry if you think you're doing it right,

Just make any circles that feel good.

Doing outward directions like I'm painting two circles on the ceiling.

Breathe deep.

If you notice thoughts come up as they will.

Just come to the breath or listen to the bowls.

Now hug the knees into the chest and make circles in one direction.

So both knees are going in one direction.

Hands are on the knees.

Should feel a little massage for the sacrum,

The low back.

Keep your breaths long and deep.

Slow your circles down.

Remember which way you went and switch directions.

Deep inhale,

Deep exhale.

And then let the left leg go.

Hug the right knee into the chest.

Push the left foot away,

Toes up.

If you have a strap you can grab it.

If you don't have a strap just grab behind your leg anywhere,

Either the thigh,

The calf,

Toe.

I'll use my strap,

Loop it around the ball of the foot and just gently pull the right leg towards your face.

Don't worry how far the leg goes.

None of that matters.

All that matters is that stretch you feel on the back of the leg.

Breathe deep.

If you have a strap or a long scarf or belt let the elbows rest down by your side so you're not straining the arms.

Pull the leg a little closer to the head.

Imagine like you would kiss your knee.

If you're nowhere near that that's okay too.

I'm not.

And now we're going to take our right leg in big circles.

So if you have the strap you just hold the strap so that the leg can be loose and use momentum.

If you don't have a strap still roll your leg in circles.

You got this.

Open the hip.

And gently start to slow down and go the other direction with your circles.

If you get any pops that's alright.

Last little bit here.

Go whichever direction feels the best for you.

Maybe that's back to the first direction or where you're at.

And then choke up on the strap or crawl the hands up the legs as much as you can.

Pull that right leg towards the face.

Stretching the hamstring.

Breathe and take the strap off.

Let the leg go.

Rest the leg down next to the left.

Open the palms for a moment.

Relax the body.

Notice the difference between the two sides.

Activate your legs so both toes,

Both feet,

All toes point up.

Hug the left knee into the chest now and strap the foot into the strap.

Or use your hands to grab the back of the thigh,

Back of the calf.

Keep pulling the leg towards your head.

Stretch through the hamstring.

Breathe deep.

Push the heel of the foot to the sky,

The ceiling.

Activate the back of the leg.

And then start to make circles with the leg.

Breathe.

Make your circles as small or as big as feels good.

And switch directions of your circle.

Notice what each side feels like.

Feel the body come back to the body,

The sensations.

Now switching one last time or staying in this direction,

Whatever feels good for you.

Left leg straight up.

Choke up on the strap or lock the hands up the leg and then pull the leg towards the head.

On your exhale,

Release the strap.

Put it to the side.

Let the foot extend.

Legs next to each other.

Palms face up.

Little rest here.

Feel the body.

Hugging the right knee back into the chest.

Grab around the front of the right knee and then just pull the right knee towards the right armpit.

So open up the hip.

Let the neck stay rested.

The head is down the whole time.

You're just hugging that right knee over to the right armpit.

Opening through the hip.

Don't let the left side come up.

Keep it heavy.

From here,

You're just going to take your right arm inside of that right leg and you're going to grab the outer edge of the right foot.

Half happy baby.

If that's not going to work today,

Then you just stay pulling the knee towards the armpit.

Otherwise here in half happy baby,

My right arm on the inside of the leg is keeping the knee pushing out.

My hand is grabbing the outer edge of the foot.

The foot is stamping the ceiling.

You can move and sway here a little if that feels good.

Maybe you want to play with straightening the leg and folding it back.

Maybe you don't want to play with that and that's okay too.

Hug the right knee back in.

So both arms around the right knee towards the right armpit.

Open it up and now just set the right foot down onto the bed or the mat and move your hips.

Pick them up to the right about a couple inches.

Bend the right knee in again but this time cross it over your body.

So it might be nice to grab a pillow and put it underneath the right knee for support in this twist.

Keep the right shoulder heavy on the bed or the mat.

Even scooch your chest to the left slightly to keep the chest open.

Breathe deep.

Relax into the twist.

Notice any place you can release tension.

Maybe the jaw.

And gently untwist yourself.

Put the right foot back down.

Scoot the hips back to center.

Hug both knees in and extend the right leg out.

Just leave the left knee hugged in.

Wrapping the arms around the shin below the knee and start pulling that left knee up towards the left armpit.

Letting the hip drop open.

Gentle stretch to start.

And if your body's tight just imagine it softening like a fist uncurling.

Let the sounds go to anywhere your body needs relief.

Unclasp the hands.

Take the left hand inside the left leg.

Grab the outer edge of the left foot and then bring the foot so the sole of the foot is facing the ceiling.

Half happy baby.

Breathe deep.

Let the right hip stay heavy.

Maybe you want to play with moving around a bit,

Wiggling your baby,

Straightening the leg.

And come back to center.

Hug the left knee in with both hands.

Set the left foot on the floor or bed.

Scooch the hips.

Lift them up and to the side to the left.

Take the left knee back in and cross it over the body to the right.

Keep the left shoulder down.

Maybe wiggle the right side of the chest more to the right.

The shoulder blade down.

Maybe put a pillow under the left knee.

Looking to the left if that feels okay for the neck.

Breathe.

Relax.

Let go.

Knowing that these sounds are relaxing the nervous system,

Turning on the parasympathetic nervous system.

Rest and digest.

Be calm.

Collected.

At ease.

That's the message,

The sound,

Ascending to your body.

To all the cells.

Know that it's being received.

And gently come back to center.

Put the left foot down.

Center your hips back.

Hug the knees into the chest.

One last little part here.

We're just going to take the legs straight up.

If your bed or mat is near a wall,

You're welcome to scoochie,

Scoochie to the wall and put the legs up the wall.

Otherwise just keep the legs up here and start to rotate the ankles.

Breathe deep.

Feel the sensations through the ankles as you roll them.

Give them some love.

They've supported you all day.

And roll the ankles,

The feet the other way.

Point and flex the toes.

Keep the legs up.

I know you're feeling it.

Fresh blood circulating through the system.

Bring the legs together.

Lift them up.

Stay here for a few more deep breaths.

Let the back be at ease.

Option to keep the legs straight up or just for a few breaths open the legs wide.

Bring the hands to the thighs to support them.

Just have a wide straddle or stay in the previous leg straight up.

Whatever feels good.

Legs might shake and that's okay too.

Take another deep breath in.

Exhale.

Bring the legs back together.

One last little roll or shake.

Whatever feels nice here.

Hug the knees in and extend the legs out for your final Shavasana.

Let the legs be wide like a V.

The arms wide.

Take up space.

We'll have a few minutes of a beautiful sound bath.

Before we sink into that we're just going to take a few deep breaths with a long exhale to really sink us deep.

So take a clearing breath.

Inhaling.

Exhale it out.

In through the nose we're going to inhale for four three two one.

We're going to exhale for six two three four five six.

Inhale for four two three four.

Exhale two three four five six.

You can let go of the counting.

Just let the breaths be long and deep.

Elongate the exhales.

And after a few rounds just let the breath go.

Let the sounds take you away.

Inhale for four two three four.

Exhale two three four five six.

Inhale for six two three four.

Exhale two three four five six.

Inhale for six two three four five six.

Inhale for six two three four five six.

Exhale two three four five six.

Inhale for six two three four five six.

Exhale two three four five six.

Inhale for six two three four five six.

Exhale two three four five six.

Inhale for six two three four five six.

Exhale two three four five six.

Inhale for six two three four five six.

Exhale two three four five six.

Inhale for six two three four five six.

Exhale two three four five six.

Inhale for six two three four five six.

Exhale two three four five six.

Inhale for six two three four five six.

Exhale two three four five six.

Inhale for six two three four five six.

Exhale two three four five six.

Inhale for six two three four five six.

Exhale two three four five six.

Inhale for six two three four five six.

Exhale two three four five six.

Reviews

Excellent

So soothing! Tysm for the zen 💛✨🧠