GENTLE BED TIME YOGA

Upside-Down Relaxation

Minutes: 0:00-2:00

• Sit facing a wall (or your headboard) with your butt about 6 inches away from it.
• Lie back and extend your legs up the wall.
• If this is too intense a stretch for your hamstrings, slide your butt farther away from the wall.
• If it’s not enough, scoot closer.
• Let your arms rest by your sides, palms facing up, and breathe gently, feeling the stretch in the backs of your legs.

• Winding Down Twist

  Minutes: 2:00-3:00

  • Sit cross-legged on the bed and exhale as you place your right hand on your left knee and left hand on the bed behind your tailbone.
  • Gently twist your torso to the left.
  • Allow your gaze to follow, looking over your left shoulder. Breathe deeply, then return to center and repeat on opposite side.
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  • Nighttime Goddess Stretch

    Minutes: 3:00-5:00

    • Lie on your back with knees bent.
    • Place the soles of your feet together, then let your knees fall open, forming a diamond shape with your legs.
    • Rest your arms on the bed.
    • If you feel any strain, elevate your legs by placing a pillow underneath each knee.

    • Child’s Pose

      Minutes: 5:00-7:00

      • Sit up comfortably on your heels.
      • Roll your torso forward, bringing your forehead to rest on the bed in front of you.
      • Lower your chest as close to your knees as you comfortably can, extending your arms in front of you.
      • Hold the pose and breathe.

      • Rock-a-Bye Roll

        Minutes: 7:00-8:00

        • Lying on your back, hug knees in to chest.
        • Cross your ankles and wrap both arms around your shins with clasped hands.
        • Inhale and rock your body up to sit; exhale as you roll back.
        • Continue for 1 minute, then roll back, extend arms and legs, and drift off to sleep.