Yoga For Sleep ♥ Easy Bedtime Yoga | 5 Minute Miracle

Good evening guys, welcome to your yoga for deep sleep.

This is a 5 minute miracle class that will help you get rid of all the work day and daily stress and tension and allow your body and mind to relax so you can have the most restful sleep.

This is a very basic yoga video that you can do pretty much anywhere, even in your own bed.

So find a comfortable place and join me.

Alright guys, so we're going to begin by coming all the way down onto your mat or over to your bed.

And hugging your knees into the chest, giving yourself a nice stretch here.

Taking a deep breath in.

Exhale slowly beginning to rock side to side, massaging the lumbar spine.

You may also draw circles with your knees.

Few times to the left and few times to the right.

And then holding on to separate knees, go ahead and circle the knees away from each other and then back together.

This is a great movement to massage the hip joints, letting go of any stress, any tension you've been holding within your hips.

Rounding the spine.

And then slowly coming back down.

And then whenever you're ready, extending your right leg all the way out, hugging your left knee into your chest, taking a moment to breathe in.

And then a gentle rock side to side with that left knee, again massaging the hip joint.

And then whenever you're ready, switching sides, other side.

Hug the knee into your chest.

Take that gentle side to side with the leg.

And then extending your leg all the way out, reaching the arms over your head.

Deep breath in, hug your knees in one more time.

And then whenever you're ready, extending your legs all the way up to the ceiling.

Flexing your feet, just giving a gentle stretch for the hamstrings.

Releasing the legs all the way down, arms taking a big circle.

And then from here, taking our happy baby posture.

Opening those knees nice and wide, pulling them right over to the mat.

And then you're more than welcome to add that gentle rock side to side as well.

We tend to store a lot of our negative energy and a lot of tension and stress within our hips.

So it's really important that we take the time before we decide to go to bed and let go of all that tension.

Okay, let's take our spinal twist now, crossing your right leg over left, allowing both knees to fall to your left as you look over your right shoulder.

Switching to the other side, left knee over right, allow both knees to fall to your right as you look over your left.

Back to center.

And then bear slowly rolling over to your fetal position.

And then slowly making your way up to your seated position on your mat with your feet crossed in front of you.

And taking a moment here, release the stress out of your shoulders.

Take a couple of big circles with your shoulders.

And then a neck stretch to the side.

So right finger is reaching for the left ear and then pulling the right ear to your right shoulder.

Switching to the other side, same thing.

You can also try to look forward towards the armpit for a different sort of stretch.

Making sure the hips are square so your torso is still facing to the front.

Come back to center, deep breath in, reach the arms up.

Exhale, take your body all the way forward, forehead is reaching for the floor.

Extending through your arms, through your fingers, lengthening the whole entire body.

And slowly coming back up.

looking up to the sky and then chin all the way down to your chest one more time releasing any tension out of the neck and then very slowly making your way back onto your mat or your bed head down, hug your knees and then slowly from here extending your legs

reaching the arms up over your head.

And then taking your final posture, our Shavasana, dead body pose, allowing your body to come into complete relaxation at this time, letting go of any heaviness, any tension,

And with each exhale, allowing yourself to melt deeper and deeper into your bed or into your floor.

Completely letting go of your body weight, feeling light and free.

Whenever you're ready, you may slowly bring your knees into the chest.

No rush, if you like to stay in Shavasana longer, you can.

And as your knees sting into your chest, you're slowly releasing the feet and rolling over to your fetal position one more time and continuing on with your sleep.

Thank you guys so much for watching.

Thank you so much for joining me on this beautiful five minute miracle class to help you sleep.

I hope you guys take as much as you need from this and I hope you have a very restful and good sleep.

Namaste and I hope to see you again soon.