design your bedroom for a good night sleep

good evening, everyone and welcome to yogawith adriene. i am adriene. you requested it. we are going to learn abedtime yoga sequence today. this is great for all levels. if you're notgetting ready for bed, this a great sequence for relaxation, just kind ofdistressing the body, rejuvenating the body. if you are ready for bed, you're in the rightplace. maybe you've had a long day at work or you've been on your feetall day and your still in your work clothes or maybe you're in your sexyyoga pants. what i'm going to invite us all to do, myselfincluded, is to go into

another room, it doesn't matter what roomyou're in, go change into something comfortable. put on the most comfything that you own. right now. now that we're in our comfy clothes, hopefullyyou've paused it and put on your favorite old shirt, you're comfy pants,you can go in the nude for all i care. just make sure you're comfortablefor this sequence. let's hop on the mat for a little bedtime yoga. hopefully, you've changed into something comfortable,or you're in your pajamas even already. maybe you've even takena second to wash your face

or brush your teeth if you want to go straightto bed. if you're really having trouble sleeping andhoping to find some relief here just pause and make sure you're readyto go so that we can really find the relaxation and really find what it isthat we're looking for here in this sequence as we signal the mind and thebody to get ready for bed. once we've arrived on the mat and we feelgood, we're going to come into a nice cross-legged position here. you can situp on a blanket, lift the hips or maybe you have a block or we've talkedabout sitting on books even, anything to help support this length in thespine, this straight spine. if

you feel like you're already here crumpledto begin with, let's see if we can lift the sitting bones up, lift the hipsup to give ourselves a little bit more of a fighting chance. we'll come into sukhasana. nice cross-leggedposition. the hands can rest gently on the knees here or maybe we takeone palm into the other here resting the hands in the lap. you choose.take a second to roll up through the spine. find that length. liftand lengthen through the crown of the head and draw the tops of the thighsdown. relax the skin of the face. soften your eyelidsor close your eyes. i'm

going to do my best today in this sequence,today i'm trying to be really mindful to guide you with my voice so thatwhenever possible you can keep a soft gaze or maybe your eyes closed and nothave to necessarily look at the video the whole time. or even better, if you're returning the video,if you favorited the video and you want to keep coming back to it thenas time goes on we won't be looking at the video at all just using myvoice. kind of closing the eyes, getting a little bit drowsy, prepare for bed.i did it myself and got a little drowsy there. sitting up nice and tall,soft gaze, eyes closed, you

choose. find this natural lift in the heart and thenon an inhale draw your shoulders up to your ears. no tension, i don'twant to say squeeze, just draw your shoulders all the way up to yourear lobes. take a deep breath in. maybe hug the lower belly in just slightly.then on an exhale relax it back down, shoulders, elbows down, necknice and long. a little bit of our vocabulary here todayis slow and unhurried. we're rushing all day, we're working all day. justcontinue to deepen the breath here as i talk a little bit. in this practice,we are going to give

ourselves permission to slow down. begin tosignal the brain, signal the body that it's time for rest. couple more times here, inhale drawing theshoulders up to the ears, nice slow and steady movement as i move with thebreath. then exhale, looping the shoulders, elbows, draw down, long beautifulneck. inhale, shoulders draw up, deep breath in.and looping them down, heart stays lifted, open chest, open collar bone.one more. inhale, shoulders rise up and then exhale, shoulder blades intogether and down. taking a second here to check in with theneck. drawing a line with the

nose, up and down, nice and slow. then leftto right, nice and easy. nothing fancy here. ask yourself are we kindof already just going through our yoga sequence motions, or are we openingour self up to the sensations? like really paying attention to the sensationsof the body here. again, inviting the mind to rest or become closerto that point of rest. now take it in a couple circles. drawing circleswith the nose. maybe your back is tired from sitting at a deskall day. in that case, keep the heart lifted, tops of the thighs down. supportyour body. i just bumped my mic with my chin there, sorry.go one way and then the

other. when you feel satisfied come back tocenter. align you head over your heart, your heart over your pelvis. now close your eyes and we're going to take10 solid, nice, smooth, deep breaths. just very gently, again, unhurried,inviting the body and the mind to connect via the breath here. if you've had a busy day or you've been particularlystressed out, the breath can be an awesome tool for quietingthe mind. signaling the brain to slow down, signaling the body to soften. again, no rush. take a couple moments hereto just be with the breath. in

and out, in an out. relax the area betweenyour two eyebrows. relax your jaw. if you feel inspired to let an exhaleout through the mouth, please find what feels good. let it go. maybe youbegin to drop into your ujjayi breath, a victorious breath, an audible breaththat the mind can anchor on. take one more deep breath in through the nose.this one go ahead and let it out through the lips like your blowingout birthday cake candles. you can make a wish if you want to, too. palms come into the knees here as i inhalenice, easy spinal flex, elbows draw down, heart lifts up. open the throatchakra and then exhale, close

your eyes, chin to chest, rounding forward.massage your booty, releasing the lower back here. couple more times, moveat your own pace. notice the thoughts that come up. i thinkyoga is often misinterpreted that we're supposed to clear our minds andpeople freak out because they're like i can't clear my mind. i actually hada great comment the other day from a viewer from a friend saying i justsimply cannot get my mind to stop. in fact it seems to race even more wheni hop on the mat. cut yourself a break. acknowledge the thoughts,don't ignore them. it's about the practice not the doing, right? it's theprocess not the goal.

as you do your spinal flex here, notice thethoughts that come up or maybe the stresses, the things that are worryingyou. acknowledge them, embrace them. by acknowledging them, by becoming awareof them we give the mind, the body, even the heart if you will, permissionto let them go just for the moment. maybe we can let them go for the whole nightimproving the quality of our sleep, our rest. knowing that we can alwayspick them out tomorrow morning if want. just ask yourself if they're helpfulto you right now. if the answer is no, let it go, come back to thebreath. inhale rising up to

center. smile. we'll bring the fingertips to our sides. now,let the armpit chest lift up here. most of our shoulders round forward,we're human. we do a lot of this. so let the armpit chest kind of lifthere, the heart opens, fingertips come to grace the earth. i'm at a nice and easy, gentle open the rightpalm and draw a line with the right fingertips all the way up and over.i can stay on my left fingertips here. lots of space or if it feels good i'llpress into the full palm and come into a nice organic side body stretch.

this will look a little bit different foreveryone but i do encourage you to avoid the rounding forward and see if wecan open up through the heart here. i'm going to do plenty of forward foldslater. for this bedtime yoga, this is why i encourageyou to get in your pj's or something comfy. rather than working on theperfect asana shape close your eyes, soften into the sensations. find thelittle movements and swaying motion. again, this can be a great tool, thismovement, for quieting the mind or at least letting go of the busy day,letting go of the thoughts, the stresses, the things that are on our plate.

one more deep breath here. extend throughthe crown of the head, right hip pulling down. from here, take a second, maybeslowly look up. open and close the hand a couple times. if you've beenworking at a computer this might be great for the wrist. then, comingthrough, rounding the spine through center. instead of sweeping throughcenter, we're going to round the spine and take it to the other side fromhere. again, inspiring and encouraging this kindof organic movement, this empowerment to find what feels good, and addressyour body. everyone's different, we all did different things today.we all are carrying

different things in our hearts and our mindsand our bodies and our glutes. again, rather than here, i'm moving. i'm encouragingyou to address what's going on in the body. this is going to getus prepared for a nice, sweet sleep. nice slumber on this evening. extend through the crown of the head maybe.make sure you're breathing and then we'll ground forward to come back through.we didn't open and close the hand there. let's open and close thishand. in fact, let's go ahead and open and closeboth hands here. maybe draw a couple of circles with wrist. then from hereroll it up. nice, deep

inhale in through the nose and exhale outthrough the mouth. sadasen [sp]. taking one heal in, it doesn'tmatter which one, we're trying to relax our brains not stimulate themper say. one foot in, one foot out so rather than crossing the ankleswe have them lying next each other. your knees might be here. that's okay. youcan put pillows here or sit up on a blanket or a block. taking a second hereto reach the fingertips behind the ears, sit up nice and tall. drawyour naval in towards your spine. side body is nice and long from before.

take a second here to just pull the thumbsslightly back, just slightly so we're not tugging but just slight. inhalein, exhale, go up and over as we lean forward. palms are going to come to theearth. what i mean by up and over is i'm not collapsingin the spine. this is one thing and this is the other. i'm enjoyingthe journey, keeping the length as i come forward. now, there are a couple of different variationshere. i can just sit here in my hips. maybe relax the weight of thehead over. relax the jaw. in chinese medicine we connect the jaw to thehips. a lot of people connect

jaw to the hips so relax the jaw here as webreathe into the hips. to go a little further i can come onto theforearms. if i still feel like there's space there, i might soften all theway down, bringing my forehead to my wrist. if you have a pillow nearby,or a blankie or a block, it's very calming, very relaxing, even if you don'tneed it, your forehead can go all the way to your wrist. it's very nice to have this pressure in thethird eye here, this calming point here as i rest forward, breathing intothe hips. breathing into the lower back. take a nice deep breath, massagingthe internal organs,

rinsing the body clean, rinsing the day away. lift up from your heart. while pressing intothe palms consider lifting from your heart so open, open chest as hereas i come up. moving nice and slow and then switching to the other leg,so opposite foot comes in, opposite foot goes out. once again i inhale, reach the fingertipsbehind the ears all the way up creating space. take a deep breath it, keepthis length. melt it forward coming into the other hip now. this will mostlikely be different than the other side. i can sway my way down this time.i can stay here. i can

relax the forearms down. i might come to apillow, blanket or a block or resting on the forearms. if the mind is still a monkey mind or buzzinglike a bee, which it is i'm sure, remember, the practice is just comingback to the breath each time. using that breath as a tool to quiet the mindand signal the body that we're slowing down for the day. take a deepbreath in and lift up from your heart, pressing into the palms, pressinginto the fingertips. we lift open heart as we come up. then, taking baddha konasana, cobbler's pose,soles of the feet come

together here. now, instead of drawing theheels all the way up towards the center, we're going to give ourselvesa little bit of space here for bedtime yoga. take your thumbs, massage thearches of your feet a little bit here and begin to just tap into that breatha little more. calming the nervous system. won't take the time to talk about how importantit is to rub your feet, especially at night time. if you have someonein your house that might be willing to trade you, i would say that's goodfor your soul and good for bedtime.

if you don't, don't go into toxic thoughtworld. just stick with your feet, you've got it. you've got it baby, rubyour own feet. it's actually a practice in itself. it gets better withpractice. inhale, grab the ankles, lift nice and tall.remember that lift in the heart. keeping a flat back here, we're goingto go nose to toes, even if the nose don't touch the toes, that's wherewe're headed. to each his own, you can keep your hands onthe ankles here or you can interlace the fingertips around the toes.noticing i'm keeping a flat back here, breathe into the belly, inhale in andexhale rising up.

inhale in again, this time rounding the spin,bending the elbows left to right, we go flat back as long as we can andthen eventually we let it round over, breathing into the lower back,the kidneys, breathing into the hips. relaxing the weight of the head over. see if you can begin to extend your inhalation,extend the exhale, make it longer, smoother, sweeter. when your satisfied,press into the souls of the feet, press into the outer edges of thefeet and roll it up, stacking the spin. we'll take our fingertips to the outer edgeof the knees and closing them

here. coming into just a little pod here,i don't even know what we call this. heels come to the sit bones, close.if you need a little more space, that's okay. to each his own. if ihad a bigger, can't talk about racks in bedtime yoga, let's keep it chill.okay, adriene. draw the keens together, interlace the fingertips,inhale in. exhale bowing forward. calming the nervous systemhere maybe the forehead comes to the knees. take a second here to rememberyour vocabulary, no rush, slow, unhurried. maybe you add a couple morewords to that, gratitude, release, stillness.

then slowly rolling up we're going to comeonto our toes here. nice and slow though so the feet if they're tired,if you've crammed them into your work boots or your high heels or your platformsor your flipi-floppies, depending on what you get to wear to work,this is great. open the knees wide. i can use my palms here; i can use myfingertips as much as i need. if i don't need them then i might come upa little bit higher. take a deep breath, inhale in, smile and thenon an exhale, everyone, keep the heels together, knees wide, we're goingto walk the palms forward. send the sit bones shining back just a bithere. as i melt the heart to

the earth, arms are extending nice and longand the weight of the head goes down. breathe. maybe begin to dome the upper back a littlebit here, rounding the spine. again finding that micro movement, lettingthe muscle fibers, the connective tissue slowly unravel, soften andrelax and let go preparing the body for rest. from here, inhale, look forward. you're goingto come onto all fours. if you want to sneak in a little cat-cow actionhere you totally can. always it just seems appropriate here on all foursto sneak in a little cat-cow.

i'm going to cross the ankles and i'm goingto come to lie down. i'm actually going to turn this way but gentlycrossing through the ankles or you can side saddle it, just come to lie flaton your back. adjust your clothing, do whatever you have to do and theninhale, reach the fingertips up for a nice full body stretch. inhale, breath in the day and the exhale,let it go. inhale, spread the fingertips and toes, exhale let it go. onemore like that. inhale, exhale, let it go. great, floating the fingertipsdown, palms are going to come just at our sides here. i'm going tohug one knee in. let's go ahead

and say right knee. i want to keep it loosebut i also don't want to keep you wondering so let's do right knee. i'm going to interlace the fingertips aroundthe shin here and draw my right knee in towards my heart. breathinginto the belly here i'm going to press into my left heel. rotate the rightankle one way and then the notice if your shoulder have begun to kindof crawl up to your ears here, this is normal, this is natural. make surewe take a second here to walk the shoulders down away from the ears. findagain that open chest, that open heart.

from here, knee is drawing all the way uptowards the heart, towards the chin. top of the left thigh is drawing down.my eyes are soft or my eyes or closed. from here, i'm just going to open up justmicro movement again, open up the right knee to be more towards the right shoulder.before i was drawing it towards the chin now i'm going to open itup to draw it towards the right shoulder. i can stay here. maybe i hook myright elbow to my right knee and then maybe i bring my left palm just tokind of guide this left hip point down.

now we were active in the feet, permissionnow to inhale in and exhale and relax the feet. notice if there's any shiftin the right hip crease here. soften through your fingertips, relax yourjaw again. keep returning back to the sound of the breath my friends. inhale in, on an exhale we're going to takeboth hands to that right knee and gently guide it across the body into alittle twist. a couple of options here, i can hook my right toes aroundthe back of that left thigh if that feels good, or i can just let it freefall. you decide. noticing i'm opening up through the right wing here.

then again, no static motion here but i'mgetting ready for bed. i want to empower you or encourage you to find smallmicro movements. cater to your body. get ready for your night's sleep andaddress whatever's going on. maybe rock a little back and forth, maybeenjoy the hook here. maybe you turn onto the right ear for a little bit deepertwist. breathe. take a nice solid inhale in and on the exhale let'smelt it back. i'm going to send my right leg all the wayup towards the sky now. maybe the leg doesn't straighten, who cares. keepit nice and bent, keep it really generously bent if that feels bestfor you or anything in between.

i'm going to take my fingertips interlacedbehind the thigh. if you are a flexible person, you're verybendy and you're wanting to go a little bit higher, we can bring the palmsto the calf. if you're super bendy and want to grab that toe you can buti say we kind of keep the nervous system calm and quiet letting theblood flow in the opposite direction. we have a couple different options here andyou can mix and match. i'm from austin, texas so i always encourage mixand match. nothing has to match anymore. you can keep it weird.

to go one step further, we'll inhale in andexhale draw the nose up rounding the spine. just a couple breathshere. notice i'm keeping my shoulders down and away from my ears. lotsof space, heart still lifted and open even here. wiggling the toes. on an exhale i shall release it back down,send that right leg down and switch. drawing the left knee up towards theheart, interlacing the fingertips. take a deep breath in, squeezethat left knee towards the chin, towards the heart. press into that rightheal, top of the right thigh draws down as i breath into the bellyand then allow everything else

to relax. the arms relax down. the rib cage softens.i can rotate this left ankle one way and then the other. guys keep noticingthose thoughts as they come. acknowledge them, smile at them. askyourself do you need them right now? if the answer is no, come backto the breath. now opening up, left knee comes now more towardsthe left shoulder so we massage that hip crease. stay here or we canhook the left elbow into that left knee. notice my right foot is still brighthere. i'm going to take a deep breath in and then on an exhale relaxthe feet. bring that right palm

to the top of that right thigh bone. this might be coming up here, no worries,guys, that's why we have this hand here to just in time open it up. softenthat psoas here. take a deep breath in and moving into your twist wheneveryou're ready. using the hands, kind of integrating the whole bodyhere as we move into our twist. oh, yeah. oh, yeah. if you feel like moaning and groaning, i saydo it. it's only going to be an extra form of release. breathing into thechest, you can hook the foot here or we can let it roam free. we can openthrough the left wing, we can

even turn onto that left here. if you are interested we have a whole videoon a reclined twist. it's nice to give yourself a little pet job here. oh,gosh. the power of touch is so powerful in yoga. just give yourself a littlebit of movement here is what i meant. breathe into your belly. hopefully you'resmiling and not cursing me right now. take a deep breath in, exhale, melt itback to center. happy baby, you're happy buddha. the day we do this infoundations of yoga's going to be interesting but we cannot leave it out.

we take the feet all the way up towards thesky. let's actually spend a couple breathes here just letting the bloodflow in the opposite direction. hands on the belly or hands on the ribcage,point and flex the feet. soon we'll do legs up the wall as foundations andthat's going to be yummy. then we'll bend the knees and grab the outeredges of the feet to start. soles of the feet stay point up towards thesky, parallel to the ceiling and the knees draw down as we kind of openup here. just to be sure for appropriateness. find what feels good my friends. you can popyour toes here, hopefully

it's not offensive to anyone in your home.you can massage the feet. after a couple of breaths here, you can grabthe inner arches of the feet, kind of stirruping the legs, pulling downgently breathing into your booty, breathing into your hips. we can also take the middle finger, indexfinger and thumb to the big toes here. that sometimes feels yummy as we breatheinto the lower back. draw your tailbone down towards the earth, my friends,lengthen through the back of the neck by tucking your chin slightly.take a deep breath in if it feels good, straighten one leg. just see whathappens, be mindful and then

the other. if you're bendy, you can maybestraighten both and then maybe begin to rock a little side to side. this is kind of childlike energy as we, again,tell the body, tell the mind signal that it's time to slow down, to letgo of our stresses, our to-do lists and get ready to rest. one more breathhere and happy baby or happy buddha, your version. then to release, we'll bring the soles ofthe feet down to the earth. you can do it with a thud, sometimes that feelsnice. you can do it a couple of times if that felt really good. just kindof letting the body shake

here. i'll open the palms out wide, take a deepbreath in, windshield wiper the legs a little side to side. we're going toprepare for setu bandha sarvangasana, bridge pose and then we'll takeit to shavasana. winding down. doing our best to stay in the presentmoment. you deserve to feel good. you deserve a goodnight's rest. again, just by acknowledging this moment, acknowledging thethoughts, this time, bringing awareness, we give ourselves permission tohave an awesome night's rest. draw the heels up towards the sit bones here,flip the palms down, draw the

shoulder blades in together and down, kneesare pointing up towards the sky and i'm rooting into all four corners of thefeet. now, we're not going to hoist our self upinto this bridge. we throw ourselves around all day, throw our bodiesaround, moving in a fast pace. again, unhurried, no rush, move nice and slow.press on all four corners of the feet, press on all ten fingerprintsand nice and slow from the tailbone. notice how i'm rocking my pelvis first. i'llkind of exaggerate this if you want to peek for a second. peeling upfrom the tailbone, slowly

massaging up through the spine. lifting, imay not even lift into a full bridge pose today, i might just go this faror this far or this far but massaging the spine in the back. coming all the way up, maybe instead of pressinginto the palms, kind of active, i go a little bit more yin here, openingthe palms, opening the shoulders as i lift my sitting bones towardsthe back of the knees. then, on an exhale, float it down. now do a couple of these at your own pace.playing with palms, playing with the shoulders, finding the sensationsthat you love in the spine.

sometimes it's nice to even move the armshere, kind of like puppet arms, because you can really get deep into thatspinal massage here. keep moving, breathing. another option, if you do have a block isto take a little more restorative bridge and lift up and maybe set the blockat any level on the sacrum. just giving a little lift here and breathing,it's just right in the lower back. my pajama shirt's too baggy. taking the workout of it, finding that ease. when you feel satisfied, roll it down. hugthe knees into the chest one

more time. give yourself a hug. acknowledgeyourself for taking the time to practice today. acknowledge yourself fornot just saying i have insomnia or i can't sleep. i'm doing somethingabout it, i'm checking in with my body, signaling my mind, rising above,connecting to the present moment. squeeze your knees into your chest, take adeep breath in and then exhale unravel. if you want here you can transitionto your bed. if you're really ready, you can transition to your bedhere now otherwise we're going to open the legs a little bit wider than normal.

if you find that you're here in shavasan,that's cool but my friends, open it up today. open your legs, open your armswide. if you have a blanket, i'll go ahead a grab a blanket here becausei have plenty of blankets today. it's nice sometimes to bring a blanketor pillow to the top of the pelvic bone or the hips here or even the belly. take the chest, open it wide, draw the shoulderblades together and we set ourselves up for the best and most beautiful,relaxing shavasan that you've ever experienced. press into the heels onceand then relax the ankles and feet completely and fully into the mat.

spread the fingertips wide, spread your armsand then exhale, relax your fingertips, your wrists, your arms completelyand fully into the mat. extend through the crown of the head. tuckyour chin into your chest, breathe in and then relax your head, yourneck, your shoulders completely and fully into the mat. relax your jaw. soften the skin of the face.let the breath return to its natural, normal rhythm. let the tops of thethighs grow heavy, the hips, the buttocks grow heavy. we soften the bellyhere, relax the torso completely and fully into the mat giving thebody permission to be

completely and fully at ease. no matter what came before, no matter whatkind of day we had, coming into this present moment. no matter what's to come,what's next, maybe you still have stuff to do tonight but give yourselfthis moment even if it's just for one fine, full breath. choose toenjoy this moment. choose to have a good night's sleep. choose to let youryoga practice serve you in every miraculous way possible. stay here aslong as you like, my friends. have a good evening and stick with the breath.

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