Hey everyone,
It's Nina.
Today's class is bedtime yoga.
This is going to be a really relaxing class that you can do before you go to bed and you can do it in your bed.
There's not going to be much movement or shifting for any of these postures that we do,
So it'll be really easy to just curl up and go straight to bed when we're finished here.
So to get started,
Just come into a seated cross-legged position,
Whatever feels good for you.
Boost in this seated position you can always put a pillow underneath your hip.
So come to this seated position.
We're just going to start off with some neck stretches.
So take your hands behind your head and just allow your chin to drop down to your chest.
Now allow your elbows to fall down and gently shake your head from side to side.
And then drop your left hand down to the side.
Lift the chin up and take your right hand to the left side of your head and then just gently start to pull your head over to the right.
And you can hang out here or you can gently rock your chin forward and back.
Finding any tender,
Tight spots.
And roll your chin down to your chest.
Release your right hand down.
Roll your head over to your left shoulder.
Take the left hand to the right side of your head.
And just finish the same stretch on the other side.
You can just hang out here for a nice static stretch,
Or you can roll the chin forward and back.
Release your left hand down.
Bring the head all the way back up.
And you're going to go into a twist next.
So take your right hand over to your left knee.
Take that left hand behind you.
And just sit up the spine as straight as you can here.
Just a gentle twist.
No need to force yourself into any position.
And just close your eyes Really think about lengthening through the spine on your inhales.
And exhaling twisting just a tiny bit more.
So we come back to center and switch sides.
The left hand to the right knee,
And bring the right hand behind you.
Inhale,
Lengthen through the spine,
Sit up a little bit straighter.
And exhale,
Twist a little bit deeper to your right.
Closing your eyes here and coming back to your breath.
Come back to center.
Drop your left hand down to the side.
Reach your right arm up and over to the left.
For a gentle side stretch,
Turning the right ribs up towards the sky,
Really feeling that deep stretch all along the side of your body and maybe up to your ribs.
And then come back up,
Drop the right hand down,
Lift the left arm up and over to the left.
I'm sorry,
Up and over to the right.
Come all the way back up.
If you're in a cross-legged position,
You're just going to bring one shin in front of the other.
So we'll start off with the right shin in front.
Sit up as straight as you can and begin to fold forward.
You should feel a nice gentle stretch in the right hip.
And begin to walk the hands over to the left.
Feeling a little bit of a deeper stretch in the right side of the body and maybe all the way down to that right hip.
And start to come all the way back up.
You're just going to switch.
The leg.
So you're going to bring the left shin in front in this semi cross-legged position.
Sitting up as straight as you can,
And then folding forward.
You should feel a gentle stretch in the left hip here.
Start to walk the hands over to the right.
Feeling that deep stretch.
And the left side of the body and the left hip.
Slowly come all the way back up.
All you're gonna do is extend your legs out in front.
And you can bend your legs here.
You can bring your feet together or you can have them a little bit apart,
Whatever feels best for you.
And just kind of scoot your sits bones back to create a little bit more of that space in the lower back so we can fold forward a little deeper.
So sit up as straight as you can here and begin to fold over your legs.
You can just bring your arms by your sides.
This doesn't have to be a deep stretch.
You want to feel this in the backs of the hamstrings,
Maybe your calves if you're really flexing your feet.
And you might feel this all the way up to the back of the head and the neck if you just allow your head to relax and hang here.
Slowly come all the way back up.
And you're just going to scoot yourself all the way onto your back.
And you're going to cross the right leg over the left and lift the knees up and drop over to your left.
From here you can drop your head over to the right.
You have a pillow in the way like me.
You can move it to the side.
And come back to center.
Switch legs,
Cross that left leg over the right,
Drop over to your right,
And turn your head over to the left.
Come back to center.
Release your legs.
And.
.
.
We are complete here in our bedtime yoga class,
So feel free to relax,
Go to sleep,
And drift off into the dream world.
Thank you guys so much for joining me.
Have an amazing night.
