I must and welcome to my bedroom .
My name is Cassandra and I'm gonna take you through this relax and stretch evening yoga practice .
This is wonderful to do before you go to bed at night .
We're not going to be moving very fast .
All of the poses are very low to the earth .
This is very grounding and just a great way to prepare for a wonderful night's sleep .
I'm not using any props and this is great for all levels .
So whether you're a beginner , intermediate or advanced , you should find this really nourishing and soothing .
So let's begin in blose a wide leg , a child's pose , you can bring your big toes together to touch and bring your knees out as wide as you would like to .
So this one is completely up to you just finding enough sensation so that you feel a stretch through your inner thighs and into your hips .
And I like to extend the arms forward while still pressing my shoulders down and away from the ears .
And especially in this pose , try to focus your breath in your lower belly and you might count up to 45 or six as you inhale , feeling your lower stomach really inflate like a balloon and find that same count of 45 or six as you draw your navel back towards your lower back , letting all of the air out .
So finding a rhythm that works for you tonight , letting go of your day .
Knowing that all is well , you've done your best today and now you have full permission to relax .
Tomorrow will be a new day .
Take five more breaths right here .
Stay in this child's pose belo but just stretch your arms out a little further , coming up onto your fingertips , really lengthen and reach out and you can walk your hands back in , take your time , really try not to rush in and out of poses .
We are relaxing from our day .
We're just going to come into a tabletop pose so we can step our right foot to the outer edge of our right hand .
So both palms are to the inside of that right leg .
Then you wanna have your knee pretty much over the top of your ankle .
We'll take a moment here to ground as you really press your hips forward and down and lengthen through your heart through your chest .
Still shrugging your shoulder blades down your back , letting gravity pull your hips lower will come from here into goa or shoelace pose , at least a variation of it .
So you can start those toes that are in the back .
See if you can bring them a little bit over towards the right bottom side of your mouth , send your hips back and you're gonna cross your right thigh over your left .
So you want to reach your feet away from one another as much as possible and just start to press your hips back .
If flexibility is limited , you might just be holding here pushing it down .
Otherwise you might be able to bring your hips on the floor .
And one option can be to just work the pose and work the stretch , sitting up nice and tall or you can fold on down to really get into the it band , the outer hips .
I go across in a cow face pose trying to stack one knee over the other and we're only here for a few breaths .
So don't worry too much about which variation you end up in .
Breathe into the intensity of the pose , relax your shoulders and your neck .
We come into a straight legged forward fold so you can push into the floor lift on up and from wherever you were , we're just going to extend our legs out in front of us .
I'm gonna make this a very passive forward fold , meaning I'm letting my spine naturally round .
I'm not worrying about how far I'm getting into this one .
So as much as you're probably feeling this along the back of your legs , we're also trying to release along the spine forward , folds are just so great .
To do before bed .
So what can you let go of from your day ?
What can you release ?
See if you can even tuck your chin to your chest a little bit more .
We walk our hands and lift up nice and slow .
Let me just bring your feet in a little windshield wiper motion here dropping the knees side to side as a way to release your lower back before we go and repeat the sequence over on the other side , we're gonna take a half soup or half reclined hero pose .
Bring your right foot back in .
So you wanna have your right thigh parallel to the longer edge of your mouth .
Your heel is on the outside pointing up and you want the top of your foot to really be flat to the floor .
See if you can lift and tuck your tailbone under before setting your hips down and try to keep your knee pressing into the floor .
So you're getting a nice thigh stretch and you might just stay up here .
If it's suitable for your body , you can also lower down on your forms or all the way down onto the mat .
We'll take five deep breaths here .
Big release through the hip flexor through the quads , maintain that same breath rhythm , inhaling for a count of 45 or six , maybe your breath is even deeper going to seven or eight .
But matching that count on the exhale in and out through your nose .
And if you were laying and reclined , you can push into your hands to lift on up and let's find tabletop holes on hands and knees .
Let's find that dragon pose or lizard pose on the other side .
Your left foot steps forward to the top of the map .
Both palms to the inside of that leg , knees over your ankle , toes are pointing forward and you're just working on melting tension from your pelvis through the inner groin , through your hip , flexor , your arms are there for support .
Try not to struggle against the floor , maybe close your eyes as you bring your focus inward to your breath or to the internal sensations .
You might choose to repeat , I am calm , I am relaxed .
I am grounded .
We transition from here into goana so you can start to bring your right toes a little bit over to the left and you're going to cross your left thigh , stacking it on top of the right .
So left knee stacks over the right one and maybe just push your hips back until you get a nice stretch through the outer thighs or go all the way into it by letting your hips come down to the floor , maybe holding from here or melting it down further .
And when I give these options and poses , the progression doesn't mean worst to best .
The benefits of the pose really are the same whether you're going super deep into it or not .
Regardless of what this pose looks like for you .
We are all opening up our hips , we are all releasing our low back .
So try not to judge the experience or set too many expectations on yourself .
This is meant to be a self care practice that we do at the end of the day .
So the last thing we want is to start judging the experience or being critical of ourselves and of our body .
try to let go as much as you can .
Let's walk it out .
We'll come into another forward fold .
If you wanted to do the straight leg fold like we did before again , you're welcome to do that .
Otherwise , we can take a and a butterfly fold , bringing the soles of the feet together , knees apart .
And this one also , I'm going to make it very passive , just soothing and relaxing .
I like to turn my palms to face up and just gradually softening into the shape .
So that again , even though you're probably feeling the most intensity in your hips and in your lower body , we are still trying to decompress along our spine .
So no tension even in your jaw , even notice along your eyes and in your cheeks .
Can you relax a little more ?
Push your hands into the floor , take your time inch by inch , we roll up and we'll just do that same windshield wiper motion with the knees .
So letting knees and thighs drop from one side to the other as a way to release the low back .
Setting ourselves up for that quad stretch on the other side , half reclined hero , bring your left shin back , left foot back and do make sure you have your calf on the outside of your thigh .
Both hips are parallel , push into the top of your foot and you can lift your hips , tuck the tailbone under .
Keep pushing your left knee into the floor and go any amount into the stretch .
It's very normal for one side to feel different than the other .
Take another big breath , sending it all the way down through your belly and will lift up nice and slow .
01 last time , let's make our way tabletop pose and we'll finish with a little puppy stretch on a keeping your hips over your knees , walk your palms forward , melt your heart and your chest to the mat .
And I'm going to relax my arms in this one so that my elbows stay on the floor .
Try not to sink into your low back too much here .
Instead try to focus on your chest making its way closer to the floor and to the mat and just bend out , your elbows will come into a little crocodile pose , kind of like a little belly , one hand over the other , just let your forehead rest over your palms .
Take a few moments here to breathe into your low back , feeling your lower abdomen push into the floor .
As you inhale and it relaxes back on the exhale .
I am calm .
I am relaxed .
I am grounded .
What are you letting go of from today ?
And you might wanna just roll onto one side into a little fetal pose , cradle your head into your arm .
Who come to take his seat ?
Push into the floor .
Nice and slow sitting in any way that is comfortable and suitable for you , bringing your hands together at the front of your heart , closing your eyes .
Let's close our practice with the chant of 01 time inhale to chant big breath in .
Mhm No .
Thank you so very much for doing this stretch and relaxed evening yoga practice with me .
I hope you enjoyed it and that you feel ready for bed .
If you'd like to stay longer , I would recommend doing this meditation right here before you drift off to sleep .
Please subscribe and hopefully I'll practice again with you very soon .