Welcome to this yin yoga class to help with sleep.
This is a practice at the wall so please lie down as close to the wall as you can get and shift around until your legs are extended up.
Take your left leg out to the side and bend your right knee in.
Your foot may be touching the left thigh or it may not be.
If you need a pillow underneath your head then please add one.
Make yourself as comfortable as possible.
Take your hands to your stomach and begin to draw your attention to the breath.
You may notice that your left leg begins to drop down the wall slightly.
As the muscles relax this will happen but if it doesn't happen for you please don't worry about it.
In yin yoga we work within a pain-free range and in this class we're working with the wall as a prop to support relaxation and the poses with the aim of heading into a restful night's sleep.
We're now approaching halfway through this side of the pose.
If you need to make any changes then please do so.
Only make any movements if you feel it's going to add something to the pose that you're already in.
If you feel comfortable you don't need to move at all.
In yin yoga we work deeply into the connective tissue meaning that we hold poses for longer,
Maybe 50% effort.
This pose is working deeply into the hips.
You may feel it elsewhere in your own body.
We're all unique.
As long as you're not feeling or experiencing any pain then you're probably doing it right.
If you are experiencing pain please leave the pose and come to a restful position.
I'm going to begin to deepen the breath by extending the exhales as we slowly begin to prepare to move to the other side.
Take three slow deep breaths in.
Breathing out slowly and smoothly.
Relaxing the shoulders.
Then when you feel ready bring the left leg in.
Extend the legs up for a moment and then take the right leg out to the side bending the left leg.
As you settle into the pose on this side you might notice it feels or looks different.
That's absolutely fine.
You're just allowing the breath to guide you and allowing yourself to relax.
This is half butterfly pose with the right leg extended.
Maybe on this side you'd like to take the hands behind the back of the head.
Take them out to a cactus position,
The elbows in line with the shoulders.
Keep your hands on your stomach and just notice the inhales and exhales at the stomach.
If your mind begins to wander,
Which it probably will,
Please be kind to yourself.
Draw your attention back to your breath.
Back to the sensations in your body.
Back to that feeling of relaxation and winding down that we're trying so hard to cultivate.
We're heading into our last minute on this side before we come to the next option.
Try to remain in the present moment in tune with your breath,
Relaxing all efforts and allowing the wall to support you here.
Begin to extend the breaths again,
The exhales.
Take a deep breath in and slowly breathe out.
Drawing the navel back towards the spine and again inhale smoothly,
Deeply.
Exhale all the air out and feel yourself softening and relaxing.
We slowly begin to draw the legs back towards each other,
Extending them up to the ceiling and then taking the legs down to the side into dragonfly pose.
You may need to bend your knees a little here,
Maybe even place the soles of the feet on the wall if that feels more comfortable for you.
Gravity is to be a friend here,
Pressing your legs down and allowing your spine to relax into the ground.
You might notice that your lower back is pressing into the ground.
Just draw the attention again back to the breath.
The breath is what makes this a yoga practice.
The poses simply challenge the breath.
All you need to do here is to find stillness.
That may be physical stillness for some,
It may be stilling and calming the breath for others,
With the inhales and exhales.
The inhales and exhales are smooth and slow or perhaps for you it's stilling the mind,
The thoughts,
Staying in the present moment.
Choose whichever form of stillness suits you best right now and helps you wind down for the evening and prepare for a restful sleep.
We've got about a minute left to go in this dragonfly pose at the wall before we come to our final posture,
So allow yourself to enjoy these last few moments.
Keep your focus on the breath,
On the sensations in your body and keep coming back,
Paying attention.
Now we begin this little transition out of the pose without moving.
Begin to deepen the breath.
Take a deep breath in,
Slowly and smoothly exhale as if you're blowing out a straw.
Inhale deeply and exhale slowly.
Enjoying the last few seconds before we gradually begin to take the legs all the feet facing the ceiling.
I place my hands into a cactus position here,
That felt nice for my shoulders.
Choose a position for your arms that suits you and allow yourself to rest and be held by the floor.
We've got another couple of minutes in this pose,
I'll let you know when it's time to move and come back down.
Wander to thoughts and to-do lists,
Gently without judgment bring it back to your breath,
Bring it back to the present moment.
This is time for you,
This is your gift to yourself at the end of the day.
This practice is going to help you to have that serene sleep,
To wake tomorrow feeling rested,
Calm and ready to face the day.
In the evening you can choose to stay in the legs up the wall pose for a little while longer,
If you feel it's helping you or you can choose to come down by bending the knees and having them into the chest.
Taking a few moments before you roll onto your side and then head to bed for a great night's sleep.
