Bedtime Yoga Stretch to Release Tension and Stress

Welcome .

This is a quick 10 minute bedtime yoga stretch to help release tension and stress .

We'll begin on the knees leaning forward and tucking the toes , sitting the hips on the heels .

It may be just gently rocking side to side , stay where you feel most comfortable .

If this doesn't feel right , just don't do it perfectly fine .

I'm just observing the body here checking in with the body .

We'll untuck the toes , shake it out and we'll come into a tabletop pose and just finding some organic movement go wherever the body takes you .

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Welcome to center .

Take your time here as you start to slide , that left knee up so that the left shin is parallel with the side of the left , the left side of the mat , resting your cheek on your forearms .

Now , if this does feel too intense , feel free to do this exact same pose just on your back .

So almost like a soup pine tree pose .

This is more like a prone tree pose just with the foot away from that right leg will begin to draw the breath into the belly and really expanding the lower back as you inhale and as you exhale , softening the lower body softening the belly and just allowing yourself to really sink in this pose .

Even if it's just for a moment , we gently release sliding that foot back down and we'll switch sides .

So just sliding that right knee all the way up as high as you comfortably can .

If you can parallel that chin with the mat perfectly fine , if not perfectly fine , feel free to come to your back if that feels better .

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Take your time here as you press into the mat , setting the hips towards the heels , coming right into a child's pose , a nice little counter pose for that mini back bent .

Feel free to place pillows between the hips and heels you can even place pillows underneath the torso as many as you need .

You can make this pose as restorative as you want to take some of the stretch away .

So no pressure to really enter any full expression of any pose .

Ever listen to the body and honor the body .

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I like to see how low I can get the knees here just feeling that stretch and rolling over the glutes over the hips really great pose to do right before bed movement rather and we'll go ahead and hug the knees towards the chest .

Give yourself some love here .

Big squeeze , maybe even gently rocking side to side and we'll take the feet to the bottom of the mat .

Hence your side's palm spacing up , preparing for Shana , taking this one moment out of our day , out of our practice , sometimes out of our week to just be so to be here with the body , it's fully relaxed in present state , a time to connect with self without having to do anything .

Just being observing the body , observing the breath and soaking in all the work .

You just did be proud of yourself for showing up to the mat .

Give gratitude to yourself for being here today .

The space is here for you .

Any time that you need , we'll rest here .

A few moments will gently begin to wake up the body wiggling the fingers and toes , rocking the head , maybe bending the knees , rocking the knees .

And when you're ready , we'll roll over towards our right bull in hell and exhale will gently come to a comfortable seat and healing the hands up overhead Hillhh Hart Center .

Thank you for joining .

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