Hello and welcome to the CN Yoga for Sleep.
Over the next 15 minutes.
We're going to slow down and then wait.
Begin by taking a comfortable seated position.
Placing one hand onto your abdomen.
Begin to deepen your breath.
Inhale to expand the stomach out into your hand.
It takes you to draw the needle back to the spine.
Focus.
Lengthening my exhales slightly.
Breathing smoothly and deeply.
This is diaphragmatic breathing.
It's a great way to wind down at the end of the day.
To encourage the relaxation response within the nervous system.
Expanding with inhale.
And softening with exhale.
Continue this breath.
Or practice.
Drawing back to the inhale and the expansion.
Makes you.
With several relaxations.
This will keep us rooted into the present moment.
And allow us to gain deeper benefits from our yoga practice today.
Begin to get ready to move to our first yin yoga position.
Which will be a side bend,
Lying down onto the right side of the body.
Feel free to use a bolster if you have one.
By a couple of cushions.
You're right,
Chuck.
On the ground to bring the bolster in.
Close to your body.
It's going to protect,
It's going to support the waist and have blocks or cushions set up to support the head.
Lie down over your poster or your cushions.
Raise the heads on a block.
Or pellet.
And extend the left arm up.
Or a sheet.
Stretching down the side of the body.
Moving carefully.
If it's too much to extend the left arm overhead.
Keep it down by your side.
You'll still experience the benefits of a side body stretch but with less intensity.
In yin yoga,
We resolve to stay in the pause.
At about 50% of your maximum effort.
And we resolve to find the stillness to be here.
If this pose brings you pain,
Please back off.
And take another.
Side bend which suits you better.
Your mind begins to wander.
Gently and kindly bring it back to the breast.
Feel the expansion again with inhales.
And a sense of deepening relaxation with each exhale.
You we've got to learn.
Few minutes remaining in the course.
If you feel at any point that you have reached the maximum benefits you can get in this position,
Then please gently remove the props.
And come to lie on your back or on your stomach.
You're welcome to stay with me in this rainbow.
Mary and Saint Bend.
We were breaking a lot of things.
Of the saint body.
In traditional Chinese medicine,
This is the root of the gallbladder meridian.
I said that the gallbladder governs the quality and quantity of sleep.
Restoring the free.
Energy along this meridian line.
Can help us too.
Enjoy a restful,
Restorative sleep.
Beginning to deepen your grace.
Extending the exhale.
Mentally preparing.
To come home to possession.
Take your time to move.
Without rushing between pauses.
Moving softly.
Mentally.
Begin to come back out by taking your arm down if it's been on your head.
Gently lifting your head.
Are you ready?
Removing props,
Setting up for the haunted site.
This time the left hip will be on the ground.
With your bolster or pillows supporting the left waist.
Take your time to set up on this site.
It may require an approach.
In a different way,
Setting up slightly differently.
That's fine.
That's the beauty of Yed Yoga.
The first minute or so in the pose.
Make any adjustments.
What will I wish to stay comfortably here?
This is also a good time to test out the position.
And notice if this is some place you can stay.
And fight storms.
Again,
If your mind wanders,
Gently and kindly come back to your breath.
Go for 92 minutes.
Possession.
This might be a nice time to make a knee.
Adjustments or changes.
Within the arms.
Thank you.
I'm kind of overreacting,
So I'm just gonna keep going.
This is also a good time if you've reached the maximum benefit you can get out of this stretch.
To come back to a restful position.
Begin to deepen your breath as we prepare mentally to move on.
Appearing to come out of this possession.
Just as mindfully as we entered it.
Deepening your brain.
Do I need to move just yet?
Taking your time when you do decide to give up.
My tree.
Thank you.
Props to the site.
Making your way into a child's voice.
This will be our final decision.
The class today.
Taking the toes together,
The knees wide apart.
Your pillows,
Your bolster,
Your cushions,
Whatever you're using to support the front of your torso.
Vans.
Suitable position for your hands and arms.
Memories.
Gently take your attention back to the breath.
Following their kneels and their exhales.
Just as we started our practice with the focus on the breath.
We end your practice.
With more focus and breath.
You can remain in this chained space.
Possession for as long as feels comfortable for you.
Allowing yourself to soften.
Your life.
Or you can move to beds.
To hopefully have a very restful and restorative sleep.
Thank you for practicing with me today.
Hope you've got some benefit out of this practice.
We'll come back to it again and again.
As part of your evening wind-down routine.
