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Yoga For Bedtime – 20 Minute Practice

Yoga For Bedtime – 20 Minute Practice

– Hey everyone and welcome
to Yoga with Adriene, I’m Adriene, and today we
have a yummy, sleepy time yoga for you. This is a bedtime sequence
that is sure to help you get a lovely night’s rest and
also just let go of the day and transition into the evening. So, put on something
comfortable, get your comfys out, and let’s get started. (upbeat music) Alright, my friends, so
we’re gonna begin in a nice, comfortable seat. This can be a cross-legged position, this can be one foot
in front of the other, like I have here. You can sit up on a
pillow, a blanket, a block, just find a nice, comfortable
place where you can sit up tall. And we’re gonna take the palms face down wherever feels good. (soft music) Then close your eyes and
relax your shoulders. Begin to notice your
breath and we’re gonna take a couple of neck rolls
here, but nice and slow. So begin to draw big
circles with the nose. So they might start really big. Again, moving from the
tip of the nose here, just settling into the moment. Allowing the lower body to
grow heavy and the heart to keep a little lift. Notice any crunching, any
noise going on in the head, the neck, the shoulder connection. And then reverse your circle, move in the opposite direction. Keep the shoulders relaxed
here and enjoy this beautiful time that you have
carved out for yourself. Maybe you feel like, “Oh, I
don’t even have the time.” But relish in this
awesome bedtime practice. Knowing you will benefit from it. Connecting the brain and the body. Mind intelligence and
the body intelligence. Winding down for the day. Reverse your circle one more time. If you find any catches
here, you might rock back and forth there, just finding
a little movement here that feels good. You might feel a little weird doing it, but if you just close
your eyes and surrender. Find what feels good. And then one last breath
here, 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 bring
the head back to center. Draw the palms together at the heart, take a deep breath in. On the exhale, bow your
head to your hands, to your heart. Now, actively draw the
shoulder blades together here. Breathe into the back of
the neck, close your eyes, feel the sensations of
the palms kissing together at the heart in prayer. One more breath here, you might
imagine a little trap door opening out through the
crown of the head, and again, any stress you’ve been carrying,
any tension, any worry, any burden of the day, or
even 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 the
fingertips down to the legs, nice and slowly roll up
through the head, the neck. Awesome. So we’re going to draw the
left heel in towards the center and extend the right leg out long. Point and flex through the
right 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 and
slow all the way up. Take a nice, big stretch here,
lengthening, un-crumpling, lifting up on all four sides
of the torso so that the side body, the front
body, the back body lifts. And then exhale, softly
release, begin to turn towards your right foot and find
a place where you can bow the head. So, it might be a, kind
of, 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 the
outer edge of your right shin. Your body’s gonna tell
you what feels awesome. So if it’s lower back body, you’re here. If it’s the leg, if you
need a little twist. Everyone, see if you can
keep the right foot bright. So, even though we’re
working softly and mindfully, see if you can keep a little
energy in that right foot. Then come to a place that feels
good and allow the eyelids to soften or close. Make your inhale long. Exhale even longer. (soft music) Listen to the sound of your breath here. (breathing deeply) And then slowly release. Wherever you are, tuck
the chin into the chest, roll up through the
spine, 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, and
inhale, sweep the right arm all the way up and overhead. This time, point your right
toes, breathe in here. Don’t really worry
about the perfect shape, but your body will tell
you, “Ah, yes, opening.” So, we just folded and
now 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 here
and then when you’re ready, inhale, reach for the sky nice and slow. Experiencing the body stretching. Slowing everything down. Inhale, lift through all
four sides of the torso, and exhale, rain it down. So each side is different here. You might come to the outer
edge 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 the
forehead, closing the eyes, or finding a soft gaze. Allowing, again, the day
thus far to melt away and the anticipation of tomorrow. To hold, being present with
your 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 over
heart, heart over pelvis. Beautiful. And then releasing the right palm back, pointing through the left
toes and inhale, reach, left fingertips up high. Big breath in, big breath out, bring you back to center. Awesome work. Soles of the feet come together here. So take a second to give
yourself a little foot massage. Thumbs coming to the
ankles, or the arches. The heels. And the base of the foot, the toes. Keep breathing here. The more you practice this
video, you can freestyle here, finding extension through the foot, maybe even lifting both legs. But if this is your first
time, just keep it to a nice, soft, gentle massage. Maybe you start to
bring oils into the mix. A little lavender oil on the feet. And then we’ll interlace the fingertips, bring them to the toes
and draw the tops of the thighs down. As you inhale, lift the
heart, as you exhale, drop the chin to the chest. Close your eyes, breathe here. Grounding down through
the tops of the thighs. Inhale in, lift your chin, exhale, swing the fingertips around. So, fingertips are gonna
come behind you now. We’re gonna keep the soles
of 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 journey
down, all the way to the back. Oh, yeah. Now we’re talking. Shoulder blades shimmy
underneath the heart space here. So, crawl the shoulder
blades underneath you. Hands come to the belly. And the legs grow heavy. If you’re feeling any
pressure in the lower back, my loves, lift the tail, draw
it down towards your heels, and then release back into
this restorative posture. So this would be a great time to, maybe, pull a blanket or pillow, I’ll choose you, underneath
the head or the neck. Oh, yeah. And then, actually, I want to
keep the hands on the belly because I’d like for us to
breathe 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, the
wave crashes and falls, with control. Hands float down. Keep this going on your own
for just a couple more breaths. Inhaling, belly rises. Exhaling, falling down. (breathing deeply) 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 the
outer edges of the legs. You do not have to look at the video here. We’re gonna slowly close
the legs, one at a time, bringing the knees in. And then I’m gonna lift the
knees, give myself a big hug. Lower back should feel awesome here. Rock a little side to
side, keep the eyes closed and the breath still going. Maybe draw a couple circles
here with the knees. And then I’ll slowly release
the soles of the feet back to the mat. I’m gonna allow the knees to
melt over towards the left. Allow your hands to rest
gently on the rib cage of the belly here. And what I’m gonna do is just, kind of, shimmy my shoulders down
so that my right knee can really reach towards
the bottom left corner of my mat. Inhaling deeply, exhale,
release, and chill. If you want a little more
stretch, 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, take
it to the other side. So great after a long
day, hard day’s work. Massaging the booty as you
rock over to the right, and then same thing here,
drawing the left knee down, resting the weight of the
body completely and fully into the earth. Cross the right ankle over
the left side, if you’d like, and breathe. Hopefully you’re starting
to feel a little relaxed. Soften the tongue in
the base of the mouth. Begin to let go. Great, we’ll slowly rock back to center. Two options here, if you’re
really sleepy and you feel awesome, move into Shavasana. Otherwise, you can take a bridge pose, planting the palms and
keeping 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, bridge
pose, or another option, just ’cause I want to take
care of all my brothers and sister out there, all different
level, is to crawl the shoulder blades under and
come into a little shoulder stand, or a plow. I like to do this, this is really nice. So I’m not pushing, nice
and soft in the feet. Hands come to the lower back body, knees come to shield the
eyes, 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 a
slow and controlled movement to release, so resist
the 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 shoulder
stand, take a second here to walk the palms underneath the bum. Actually, everyone can
try this, if you like, and we’ll draw the shoulders
underneath and just take a quick moment here in the fish pose. So this is the counter pose to
your plow or shoulder stand. Big breath in, and then exhale, release. Release everything. Choose to let go. Inhale, lots of love in as
you 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 the
arms out at your sides, heels in line with the hip points. Now would be a great time
to cover up with a blankie. Crawling the shoulder blades
underneath the heart space one last time. Find a place where you can rest. Allow the breath to return
back to it’s natural rhythm. (soft music) And connect to a sensation of peace. Peace within. I hope you rest well tonight. Namaste. (soft music)

100 thoughts on “Yoga For Bedtime – 20 Minute Practice

  1. Hey Adrienne, I have never gotten into yoga before but today was pretty stressful and after doing a youtube search I came across your video. Following your instructions was so relaxing and I’m truly thankful for your video. Thank you.

  2. was gunna do another but bedtime got me 🙂 in my undies and goin at YOGA WITH ADRIENE : D thank you so much for all you are and do

  3. I’m not sure if I did im doing it right because all I did was check on her to make sure I’m not lost.

  4. Almost didn't do yoga today, thank you for making night time ones too. I showed up. Awesome. I'm really trying to make this a habit. I think I'm going to comment to you everyday. Hope you had an amazing day. Namaste.

  5. I'm 16, having end of the year exams and this helped so much with the anxiety. Thank you SOOOOOOOOOOOOOOOOOOOOOOOO much for this video.

  6. Thank you for this lovely practice. I've used it a few times now and it is very comforting and relaxing.

  7. As always, Adriene creates the perfect vid. Even with racing thoughts, this video always brings me to my calm. Sweet dreams all

  8. More and more a fan of yours, Adriene, as I try more of your routines! I especially love the way you guide us through neck stretches by leading with nose circles! As someone who has dealt with neck pain more days than not over the course of my life, I know that it is easy to stretch too far and leave yourself more sore afterward. Making circles with my nose helps me focus on the right amount of stretching, and it feels great! Also, pointing out that you should listen to your body more than following any exact form? Priceless. Thank you for another wonderful video!

  9. I know this is for bedtime but I did it after my workout in the morning and boy did I need the relaxation. Honestly I think it's gonna help me have a good easy breezy day today. Thank you

  10. This segment and the music were he equivalent of being sung a lullaby as an adult. Very peaceful and loving feeling 🙂

  11. Adriene, this is my favorite favorite video. My daughter showed me your channel in 2013 and I have done Yoga with Adriene three to five times a week since then. It has made such an incredible positive impact in my life. I have had multiple physical injuries that result in Pain, Stiffness and Sleeplessness. We all know those things feed into poor mental and physical health. This is the first video I did, simply because I could actually do it! Without yoga I set up like concrete, so this very gently practice got me started. I probably did only this video for three or four months. Then I slowly investigated more videos on your channel. I still love this video. I use it to relax. I also use it to reboot my practice if life interrupts and I set up like concrete and need a place to start again. Thank you Adriene for making Yoga work for so many of us. I very much appreciate you.

  12. I haven’t done yoga in 15 years. I gave this a try because I use to once love yoga so much. The last two years have been so hard for me after having my son. I had really intense postpartum and anxiety about going back to work and it’s all kind of spiraled out of control. Well tonight was the first time I’ve done yoga in a long time and I discovered 3 things. 1- I don’t feel anxious about tomorrow 2- I feel relaxed and ready for bed without my mind taking over and 3- I still love yoga and now plan to do it daily again like I once did.
    Thank you Adriene. Thank you for helping me relax and reconnect with something that once brought me so much joy. I’ll be following all your yoga videos because you are easy to follow and you have a very soothing voice❤️

  13. I came to this practice feeling extremely tense and anxious. At first I didn't want to do this, but convinced myself it would be good for me. After the practice was over, I now feel so relaxed and any fear I had is now gone. Namaste Adriene and all my yogi friends.

  14. I almost fell asleep! I felt light headed in a good way this whole video thank you again namaste 🙏🏻

  15. My name is Yoshikage Kira. I'm 33 years old. My house is in the northeast section of Morioh, where all the villas are, and I am not married. I work as an employee for the Kame Yu department stores, and I get home every day by 8 PM at the latest. I don't smoke, but I occasionally drink. I'm in bed by 11 PM, and make sure I get eight hours of sleep, no matter what. After having a glass of warm milk and doing about twenty minutes of stretches before going to bed, I usually have no problems sleeping until morning. Just like a baby, I wake up without any fatigue or stress in the morning. I was told there were no issues at my last check-up. I'm trying to explain that I'm a person who wishes to live a very quiet life. I take care not to trouble myself with any enemies, like winning and losing, that would cause me to lose sleep at night. That is how I deal with society, and I know that is what brings me happiness. Although, if I were to fight I wouldn't lose to anyone.

  16. I thoroughly enjoyed this evening practice, thank you Adriene! (my 100 lb. chocolate lab laid next to me during the 20 minutes – so sweet & made it even more relaxing!)

  17. This has become one of my favorite videos; like in my top ten videos on YouTube. It has been helping me through a lot of emotional distress, thank you and God Bless Adriene.

  18. wow, this is exactly what I needed. I was having a horrible day and this helped me show myself self care, love, and peace. thank you!

  19. Wow that was awesome. Some of the poses I noticed myself getting emotional and crying. I thought that was very interesting. thank you for this

  20. Day 24. My legs feel amazing. Super stretched out and relaxed. I'm feeling all kinds of chilled. Where did the 19 minutes go?!

  21. Hello, I just wanted to say thank you for doing what you do. I have just recently start a journey of self healing and self love and this video and how much positive results I have felt in just this last week is incredible! It’s made me so excited to continue on with my journey that I couldn’t help but want to share it with everyone.. I shared this video to both my Instagram and my Facebook blog page. My goal is to share my Journey with others, in hopes that I can inspire people who are struggling like me. So again I want to thank you for doing these videos because you really do bring hope to people like me to not only move toward self healing but to also stick with it. The journey is hard but it is not impossible.

  22. Thanks for inspiring me! Can i do this after i shower with my aircondition on? And go to bed after I finished? Really want to rest after this night routine haha Btw, I workout separately like 3-4x a week to release sweat. I just find this relaxing and calming. 🙂 Great video for a woman like me who doesn''t have time to relax because of work.

  23. So great helped me fall asleep will be doing this more often thanks so much! ❤️

  24. My daughter and I do yoga together and tonight she was like " mama I'm gonna do what feels comfy" her little interpretation of your mantra. Thought you'd love that. Namaste 🙏🏻

  25. Wonderful, easy to follow and very effective set from a charmingly friendly and professional trainer! Many thanks! Tatiana, Russia

  26. Thank you so much for this video! Im starting to lovin the yoga~ all the muscle tensions of my body has been released all my negative thoughts. Im more calm now. 😘

  27. I'm so amused that I could see myself energetic after 3days of horrible Insomnia. May almighty showers you ton of glories. Mam I couldn't describe in txts the way you healed me. Thanks from India 🙂

  28. Thank You so much Adriene for Your channel and all Your videos. I've done exercises with You and they've helped me to regain and rebuild the connection between my body and my soul. I love to come back to Your channel and give myself a little time to feel myself 🙂 So again, thank You so much for Your Yoga and meditation lessons. And please keep up the good work 🙂 Love and Peace, Kasia

  29. I can’t believe my 7 year old son did this entire session with me. ♥️ at the end, he held my hand.

  30. Amazingly peaceful. I always thought yoga was intense pain and discomfort and that the peace came ''after the session'' because you were done with the suffering. Turns out it's not all like this, and that peace occurs also during the session. I'll do this again 10/10!

  31. I’ve made many mistakes and some haunt me as I have anxiety and a lot of stress in my everyday life and I always worry I’m a bad person but I know I’m not because everyone makes mistakes and it makes really hard to get off my mind but this really helped to get it off my mind! Thank you! I didn’t even know it was 19 minutes long! Lol

    Edit: thanks for hearting my comment!

  32. I really like this practice – especially the shoulder stand – but I was wondering… would you want to create a list for evening/bed time yoga? the one on grounding does not seem to fit right… but yes, sure I could make my own… was just wondering whether this might be of general interest. have a good night!

  33. I do this yoga routine every night before I go to bed. It's the most amazing thing ever.I love the fact that I can cozy up with my pillow and blanket during the practice. It's amazing!

  34. This is the second night in a row I’ve done this routine in bed after my evening run with my mum! I’m overwhelmed by how this new fitness routine has made me so much more positive within myself, really hope I can keep it up! And thank you for this amazingly therapeutic video❤️

  35. That was the fastest/most bliss/ most wonderful 20 minute of minute of my life! Thank you for sharing your amazing and relaxing gift! You help so many people with different problems such as myself. I suffer from extreme anxiety and have really bad lower back pain. This helped ms so much! Thank you so much!❤

  36. That last pose we did has a name! Plow pose. All these years I've been doing that stretch and telling people how good it feels, only for them to see me demonstrate it and then not even want to try it lol. They don't know what they're missing. Thank you Adriene! I've learned something new today 😊 Namaste 💜

    Edit: is it still called plow if the knees are lifted but the shape is exactly the same?

  37. Did this as a follow up to yesterday's reunite with your breath video and I think this may be the most at peace I've felt since starting my journey into the yoga world. Thank you for all that you do. Namaste

  38. When i do this on my period i have soooo much less flexibility and my thighs actually hurt?? Do you know whyy? 🙁

  39. Adriene, at aprox 11 mins into the video we lay with our hips open. Do you have any alternatives or adaptations for this one? I have hypermobility in the hips and i find this position really uncomfortable.

    Thank you for this video, I've been sleeping so much better recently! 🙂 <3

  40. Remember when you have done all these stretches to move your neck and leg just in case there's some places you still need to crack to release stress

  41. I have been following this video along with one of the 30 days of yoga playlists for 6 days now. In total I try to get in an hour of yoga a day and this bed time yoga has really helped me sleep better and all the videos I've followed have been helping my back problem ❤❤

  42. First time doing yoga at home, and it was fantastic. I usually go to a studio, but it’s just so expensive. I’m so happy to have found you!

  43. I have just started medical school and trying to be intentional to still take time for myself and destress at the end of the day. Your vids have been so helpful in doing that. Thank you

  44. I always do this practice after I finish a busy night shift in the hospital, it is perfect for melting all the stress and tension away. Thank you! Namaste Adriene 🙏🏻

  45. this is my first time seeing this video and i almost cried. I'm going through extreme anxiety and i felt like i could let go. thank you.

  46. I had a really horrible day and almost didn't get on the mat, so glad I did in the end, thanks Adriene♥️, btw day 17 of yoga 🤗🤗

  47. I’ve been enjoying this particular video for at least the last 3 years..it’s the first YWA video I watched, and fell asleep to while only watching it. It’s so incredibly soothing ❤️

  48. i've added this practice to my nightly routine the past couple of days and i've genuinely found myself falling asleep minutes after settling into bed rather than the hours it often takes

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