Yoga In Bed: Evening Wind-Down Before Sleep

Let's wind down with a gentle 10-minute yoga practice you can do right from the comfort of your own bed. We’ll move slowly to help you release some of the day and settle into the evening. Perfect for nights when you want a little movement without getting back on the mat.

Transcript

Welcome to this bedtime yoga practice. Take a moment to settle in your bed. Let yourself begin to leave the day behind. Whatever happened today. Let it begin to fall away. We'll start by slowing down the breath and lengthening the exhale. Inhale through your nose for a count of four and then slowly exhale for a count of six. So inhale. 3. 2. 1. . . Exhale. Five. Four. 3. 2. 1. Inhale. 3. Two. 1. Exhale, 5, 4, 3, 2. Two. One Continue at your own pace. Let your breath return to its natural rhythm. We'll take seated cat and cow, So bring your hands to your knees. Inhale to lift your chest and gaze. Exhale to round through your spine. Inhale to open, Exhale to round. Continue with your breath. Take one more round. Come back to center for side reaches. So bring your left hand down beside you and reach your right arm up and over towards the left. Take a breath into the side of your body. Come back through center. Switch sides. Reach your left arm up and over towards the right. And come back to center. We'll take seated twist. Bring your left hand to your right knee. Inhale to sit a little taller. Then exhale to gently twist towards the right. Come back through center and switch sides. Inhaling to lengthen, Exhaling to twist. Come back to center. We'll take a gentle neck stretch. Let your right ear fall gently towards your right shoulder. Your left hand can reach out towards your side if you'd like a little more sensation. Which side? Left ear towards left shoulder. Take any variation that felt good on the first side. Come down onto your back. Bend your knees and bring your feet to the bed. Cross your right ankle over your left thigh for figure four. You can stay here or draw the legs gently towards you. Breathe into your right hip. Keeping the legs crossed, Let them fall gently towards the left. Come back through center. Switch sides. Left ankle crosses over your right thigh. Stay here or draw the legs towards you. Now let the cross legs gently fall towards the right. Come back through center and release. Now hug your knees in towards your chest and you can take a little bit of movement if that feels good. Some circles. Now let's come into waterfall. Extend both of your legs up towards the ceiling. Keeping a soft bend in your knees if that feels good. We'll stay here for a few slow breaths. Slowly bend your knees and bring your feet back down on the bed. We'll come into reclined butterfly. So bring the soles of your feet together. Let your knees fall open. Maybe place one hand over your heart and one over your belly. Let your breath move naturally. You can stay here or extend your legs long. Stay here for as long as you need. Thank you for practicing with me this evening.