Yoga In Bed - 10 Minute Evening Wind Down For Sleep

Start your evening wind-down with this gentle 10-minute yoga ritual you can practice from your bed. Moving slowly and mindfully, we will ease out any tension accumulated from the day, gently release tightness and create a sense of calm. Afterwards head straight into bed for a restful and restorative sleep or pair it with a sleep meditation for the ultimate wind-down ritual. (Please note: as this practice is designed for deep relaxation and sleep, it is recommended not to listen while driving.)

Transcript

I'm Gillian and we're going to go through a nice 10 minute wind down before bed. So you could practice this already in your bed or on your mat. Have a blanket handy or a pillow. And pre-pre-shaman time. So we're going to start in a nice comfortable seated position. So if you're finding it a bit tough to set up right. Grass here. Work it. Set up onto the edge of your blanket. So your hand can come to your leg. We're just going to take our keys down to the floor. Our closed eyes. Scanning down from the top of the head. Building up a picture. How the body feels right now. After your day. If we're practicing. Scaling down over your heads. Your face. Turn into the neck. Shoulders. The chest and collar bones in the upper back. Temple theraps. Elbows, Forearms. Breasts and hands. Travelling down the back in front of the body. Them to the hips. The pelvis. And then finally moving down both legs quadriceps. Hamstrings and knees. The calves and shins and down to your feet. When you're ready you can keep your eyes closed if you want. Going to sit up nice and tall, Take your left hand to your right knee and your right hand comes behind you for a gentle twist. Thank you for listening. Lengthening through the spine. And who in the case he'll just get a bit more rotation so it's not your deepest twistie you've ever done. It's just a bit of spin and movement. Be brave then. It's you. Push breath in heel and then come back to centre. We'll take the right hand to the left knee. Hand behind you. So inhale to start to roll. Exhale to rotate one side you may be able to move a bit further On the other side, You may not. That's absolutely fine. He'll go about accepting who you are. And you can have a moment. Or inhaling to settle. Exhaling to rotate. Take one more deep breath in. As we exhale we'll come back to centre. Now we'll take the hands forwards. So we're going to commence our buffer forward fold, So which is coming forwards. So you might be here or you might be able to come all the way flat down to your bed. That's absolutely fine. We want to keep the setting bones. Perhaps down onto the beds, Onto the mats, Onto your blankets. So we're just extending the spine. If you want to think about your spine lengthening, Not rounding. Lengthening Breathe in. Exhale, Take your hands behind you. Who you shouldn't have played together. We're puffing the chest out, So we're arching back. Tiny back bend here. Or a heel to expand across the chest. KSU! To relax. And then we'll come back Going to take the right hand. Down beside you and the left arm up. And over into the side bend. So think about lengthening from the tips of the left finger all the way down the arm, Down the side of the body. Don't lend to the hurt. An ember come up. We'll swap to the other side. Taking all the way up and over. All the way back. Take your hands now onto your knees and we'll do some seated cat cows. So we're going to arch the spine behind you, Press your back away, Draw your navel in as if you're hollowing out and then an inhale come up and pass the chest out. So exhale. Art. And heal. To us. Exhale to arch heel. To the left. Exhale to arch. And then heal. To the left. So we've worked with the spine, The upper body. We're now going to come down to the hips. So we're going to take the soles of the feet together. Working and you can still set up onto your blanket for this. For Coppola Paws. So your feet can be quite far in front of you. Instead of 15. Traditional cobbler pose would want to make it more yin, More like butterfly. So we're going to take ourselves forwards. This might be where it's nice to have a pillow. And you can just half. A bit of something to sink into. We're going to stay here for a couple of breaths. Relaxing the shoulders. And relaxing down through the back. You're learning the hips too. External or teeth. The lure back to release. A couple more breaths here. Here, Come all the way back up, You can move your pillow. So we're going to keep the right leg where it is and take the left leg round to the side So the left leg is now internally rotated. The right leg is externally rotated, So we're in a bit of a deer pose. So again you can sit up nice and tall here maybe that's enough. Definitely feeling that in my left leg. We're doing a lot of walking today. Or you can come forward to let us know. You've always got the option to come all the way down. Too stark, We're trying to again keep the setting bones rooted down. So we're staying here. Breathing. Maybe while you're here. Oh, Crap. A ring fit you give your arches. I'd be better for massage. Kindness to your ship. Amp. If you'd be on your feet all day that still feel quite good. Plunging of rules. Is no. Set where you have to do it. If it doesn't feel good for you, Then just leave a comment. We'll take another two breaths here. And exhale and then we'll come all the way back up We'll see. Both feet back together for your Butterfly pose. Sit up nice and tall, Shoulder blades back. And then we'll keep the left leg where it is and take the right leg Going to the site for deer. So that side don't feel very different. And that's totally fine. Maybe on this side you feel you've got more space to fold forwards. Or maybe feeling less safe. A little bit. Harder to think speaks, That's fine. So again you can give your left foot a little bit of a massage. The arches. So whatever feels nice and if it doesn't feel nice again. That's totally fine. Just nice to take some time for yourself before you go to bed. To help you relax. It help you switch off. So we're going to take another few breaths here. And hearing. Dick's hearing. Not the end here. And then exhale the air out. Let me back up. Bring the cradle, Hey Fripped! And then we're going to go down onto our backs. So I'm going to take your blanket, You want to roll it into for sausage. So it goes under your film drop plates. And you take the soles of your feet together. And just come back down. Your hands can rest on your abdomen. Turn forward, Bed beside you. Grease. You can stay here as long as you like. You can. Transfer under your covers. And complete your Shavasana, Lying on your bed. I hope you enjoyed this short bedtime yoga routine.