Judul : is yoga good for you
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is yoga good for you
- hey everyone and welcometo yoga with adriene, i'm adriene, and today wehave a yummy, sleepy time yoga for you. this is a bedtime sequencethat is sure to help you get a lovely night's rest andalso just let go of the day
is yoga good for you, and transition into the evening. so, put on somethingcomfortable, get your comfys out, and let's get started. (upbeat music)
alright, my friends, sowe're gonna begin in a nice, comfortable seat. this can be a cross-legged position, this can be one footin front of the other, like i have here. you can sit up on apillow, a blanket, a block, just find a nice, comfortableplace where you can sit up tall. and we're gonna take the palms face down
wherever feels good. (soft music) then close your eyes andrelax your shoulders. begin to notice yourbreath and we're gonna take a couple of neck rollshere, but nice and slow. so begin to draw bigcircles with the nose. so they might start really big. again, moving from thetip of the nose here, just settling into the moment.
allowing the lower body togrow heavy and the heart to keep a little lift. notice any crunching, anynoise going on in the head, the neck, the shoulder connection. and then reverse your circle, move in the opposite direction. keep the shoulders relaxedhere and enjoy this beautiful time that you havecarved out for yourself. maybe you feel like, "oh, idon't even have the time."
but relish in thisawesome bedtime practice. knowing you will benefit from it. connecting the brain and the body. mind intelligence andthe body intelligence. winding down for the day. reverse your circle one more time. if you find any catcheshere, you might rock back and forth there, just findinga little movement here
that feels good. you might feel a little weird doing it, but if you just closeyour eyes and surrender. find what feels good. and then one last breathhere, find what feels good, letting go of the stress and the tension that,perhaps, has built up over the course of the day. and then we'll bringthe head back to center.
draw the palms together at the heart, take a deep breath in. on the exhale, bow yourhead to your hands, to your heart. now, actively draw theshoulder blades together here. breathe into the back ofthe neck, close your eyes, feel the sensations ofthe palms kissing together at the heart in prayer. one more breath here, you mightimagine a little trap door
opening out through thecrown of the head, and again, any stress you've been carrying,any tension, any worry, any burden of the day, oreven anything in anticipation of the future or tomorrow,just go ahead and let it spill out, trickle out. telling the mind, the body,the heart that we are winding down for the day. preparing for much needed rest. balancing the equilibrium,finding peace from within.
(breathing deeply) big breath in, big breath out, release thefingertips down to the legs, nice and slowly roll upthrough the head, the neck. awesome. so we're going to draw theleft heel in towards the center and extend the right leg out long. point and flex through theright foot, the extended leg. so moving really soft here today.
point and flex, point and flex. and then, when you're ready,we're gonna reach the arms just nice and soft andslow all the way up. take a nice, big stretch here,lengthening, un-crumpling, lifting up on all four sidesof the torso so that the side body, the frontbody, the back body lifts. and then exhale, softlyrelease, begin to turn towards your right foot and finda place where you can bow the head.
so, it might be a, kindof, classic janu sirsasana head-to-knee pose. (chuckles)janu sirsasana. or, you might keep it nice and chill, just kind of resting here. maybe you're reaching to theouter edge of your right shin. your body's gonna tellyou what feels awesome. so if it's lower back body, you're here. if it's the leg, if youneed a little twist.
everyone, see if you cankeep the right foot bright. so, even though we'reworking softly and mindfully, see if you can keep a littleenergy in that right foot. then come to a place that feelsgood and allow the eyelids to soften or close. make your inhale long. exhale even longer. listen to the sound of your breath here. and then slowly release.
wherever you are, tuckthe chin into the chest, roll up through thespine, so much love here as we roll up through the spine. inhale, lift the chin, the chest. and then, on an exhale,just a little counter pose, we're gonna take the left palm behind, or left fingertips, andinhale, sweep the right arm all the way up and overhead. this time, point your righttoes, breathe in here.
don't really worryabout the perfect shape, but your body will tellyou, "ah, yes, opening." so, we just folded andnow we're gonna open. inhale in. and exhale back to center, great. draw the right heel in, left leg out. take a second to get setup hereand then when you're ready, inhale, reach for the sky nice and slow. experiencing the body stretching.
slowing everything down. inhale, lift through allfour sides of the torso, and exhale, rain it down. so each side is different here. you might come to the outeredge of the left shin. you might come to head-to-knee pose. maybe interlacing around the foot or holding on to your pant leg. finding the breath again here.
softening through theforehead, closing the eyes, or finding a soft gaze. allowing, again, the daythus far to melt away and the anticipation of tomorrow. to hold, being present withyour body and your breath. this is an act of self love here. and super great for the body. one more breath here,wherever you are, enjoy. (breathes deeply)
and then slowly release,tuck the chin into the chest, stacking head overheart, heart over pelvis. beautiful. and then releasing the right palm back, pointing through the lefttoes and inhale, reach, left fingertips up high. big breath out, bring you back to center. awesome work. soles of the feet come together here.
so take a second to giveyourself a little foot massage. thumbs coming to theankles, or the arches. the heels. and the base of the foot, the toes. keep breathing here. the more you practice thisvideo, you can freestyle here, finding extension through the foot, maybe even lifting both legs. but if this is your firsttime, just keep it to a nice,
soft, gentle massage. maybe you start tobring oils into the mix. a little lavender oil on the feet. and then we'll interlace the fingertips, bring them to the toesand draw the tops of the thighs down. as you inhale, lift theheart, as you exhale, drop the chin to the chest. close your eyes, breathe here.
grounding down throughthe tops of the thighs. inhale in, lift your chin, exhale, swing the fingertips around. so, fingertips are gonnacome behind you now. we're gonna keep the solesof the feet where they are as we walk our self back. this time, to the elbows,keep the legs as they are, in baddha konasana. inhale in, open the chest,breathe, breathe, breathe.
exhale, continue the journeydown, all the way to the back. oh, yeah. now we're talking. shoulder blades shimmyunderneath the heart space here. so, crawl the shoulderblades underneath you. hands come to the belly. and the legs grow heavy. if you're feeling anypressure in the lower back, my loves, lift the tail, drawit down towards your heels,
and then release back intothis restorative posture. so this would be a great time to, maybe, pull a blanket or pillow, i'll choose you, underneaththe head or the neck. and then, actually, i want tokeep the hands on the belly because i'd like for us tobreathe into the belly here. so once you get situated,(breathes deeply) close your eyes. and, just with the sound of my voice here,
we're gonna inhale in big,fill the belly with air. so the hands are gonna rise. and then, as you exhale,they fall, nice and slow, with control. inhale, belly rises, just like a big wave. maybe there's a small pausing at the top, and then exhales, thewave crashes and falls, hands float down. keep this going on your ownfor just a couple more breaths.
inhaling, belly rises. exhaling, falling down. relax the jaw here. surrender. noticing sensations in the lower body, the shoulder joints, the neck. then slowly, gracefully,slide your fingertips all the way to theouter edges of the legs. you do not have to look at the video here.
we're gonna slowly closethe legs, one at a time, bringing the knees in. and then i'm gonna lift theknees, give myself a big hug. lower back should feel awesome here. rock a little side toside, keep the eyes closed and the breath still going. maybe draw a couple circleshere with the knees. and then i'll slowly releasethe soles of the feet back to the mat.
i'm gonna allow the knees tomelt over towards the left. allow your hands to restgently on the rib cage of the belly here. and what i'm gonna do is just, kind of, shimmy my shoulders downso that my right knee can really reach towardsthe bottom left corner of my mat. inhaling deeply, exhale,release, and chill. if you want a little morestretch, you might cross the left
ankle gently over top of the right. breathe deep here, sink into the earth. inhale, lots of love in. exhale, release, takeit to the other side. so great after a longday, hard day's work. massaging the booty as yourock over to the right, and then same thing here,drawing the left knee down, resting the weight of thebody completely and fully into the earth.
cross the right ankle overthe left side, if you'd like, and breathe. hopefully you're startingto feel a little relaxed. soften the tongue inthe base of the mouth. begin to let go. great, we'll slowly rock back to center. two options here, if you'rereally sleepy and you feel awesome, move into shavasana. otherwise, you can take a bridge pose,
planting the palms andkeeping it nice and soft and fluid as you inhale, lift the hips up, massaging through the spine,opening up through the palms. and exhale, floating it down. so shavasana, bridgepose, or another option, just 'cause i want to takecare of all my brothers and sister out there, all differentlevel, is to crawl the shoulder blades under andcome into a little shoulder stand, or a plow.
i like to do this, this is really nice. so i'm not pushing, niceand soft in the feet. hands come to the lower back body, knees come to shield theeyes, or even the ears, and i just take a breath or two here. so wherever you are, breathe, be present with your breath. if you're in the plow, use aslow and controlled movement to release, so resistthe slingshot effect.
if you're up in bridge,same thing, nice and slow, controlled movement brings you back down. everybody extend the legs out long now. if you were in the shoulderstand, take a second here to walk the palms underneath the bum. actually, everyone cantry this, if you like, and we'll draw the shouldersunderneath and just take a quick moment here in the fish pose. so this is the counter pose toyour plow or shoulder stand.
and then exhale, release. release everything. choose to let go. inhale, lots of love in asyou get comfortable here. exhale lots of love out. inhale lots of love in. (breathes in) exhale, lots of love out. (breathes out)
then slowly, sending thearms out at your sides, heels in line with the hip points. now would be a great timeto cover up with a blankie. crawling the shoulder bladesunderneath the heart space one last time. find a place where you can rest. allow the breath to returnback to it's natural rhythm. and connect to a sensation of peace. peace within.
i hope you rest well tonight. namaste.
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