Evening Yoga – A Routine for Bedtime. Prepare for Sleep. Relax; Relieve Tension, Stress,(Subtitles).


“Hi, I’m Lin,” “And I’m Leo, welcome back
to our channel.” “Yes, and today we’re going to be practicing some quietening poses. Our
first pose we’re going to start with is Adho Mukha Virasana. So on your mat.” “So you might
need a little bit of equipment for this sequence, it’s a lovely sequence. So here we’ve got
5 foam pads and a blanket, but if you don’t have foam pads you can always use some other
equipment. Maybe, folded towels or blankets to make up for those.” “Okay, so extending
forwards, as you can see here, Leo is drawing back with the abdomen. So this is not a hard
action, it’s about shifting the direction of the back of the abdomen towards the spine.
And as you do so, to lengthen the back of the thighs towards the heel bones and to reach
forward. So if you do find that you are really stiff in this area, and the buttock bones
are not hitting the heels then do place something between that area, either a folded blanket
or a foam block, if you have some. So just be in this pose observing your breath.
Breathe from your outer hip towards your armpit. And just use this pose to settle for a few
moments. Quietening the mind, and just being aware of your breath. Soft, slow, extended,
inhalation and exhalation. We’re coming for Adho Mukha Svanasana. So
some of you who have been following our channel will know this pose. Dog Head Down, so tucking
your toes under and coming up. Extending back with the legs, so give those legs a really
nice extension. Feed the back of the thigh. Being aware of the palms and extending down
with the palms, so no gaps between the palm and the floor. And see that you are pushing
the palms towards the end of the mat although the palms are not moving. You’re seeing that
you are shifting the direction of energy so you get more action in the arms themselves.
From here, we’re coming into Uttanasana, so either step or jump your legs towards the
palms. And in this pose, have the feet as wide as the outer edges of the mat. So be
wide in this action, if you’ve been busy, and you’re just using this routine to quieten
the nervous system, then have the legs nice and wide and fold the arms. And see that,
as you reach into those upper arms and elbows, you lift equally with those thighs. So it’s
a synchronised action of lifting through the front thighs, remember those inner thighs
need to open. That is the gateway to the rest of the body. That will help your extensions.
So see that you get that really nice opening through the inner thighs from working those
feet really well. So be sharp in your outer foot bones and lift your inner ankles so much.
Lift those inner ankles. And see that you open the back of the thighs, lifting the buttocks.
And again, be aware of the abdomen. If you find that this is quite strenuous or quite
challenging, then you can put your arms, folded arms, onto the seat of a chair, or even onto several stacked foam blocks. We’re coming out of the action now, so just
release those hands towards the floor side. And then be mindful as you come up. Lift those
pelvic rims before you even think about standing in Tadasana. Pelvic rims lifted, and come
up. So you engage with that centre of direction, and then stand in Tadasana and just be there,
be aware of your breath. So rolling your shoulders back and down and lifting that sternum chest.
And again, be aware of the base of the pose, be aware of the soles of the feet, and ground
down into the floor. And as this action connects you with the earth side then lift through
those legs, lift through those pelvic rims and lift through the centre of the body. Be
aware of your breath and that inhalation and exhalation. Broadening the ribcage and then
slowly releasing. We’re coming for Prasarita Padottanasana,
(WIde-Legged Forward Bend), now, so this is a wide angled extension. So taking the legs
very wide now. So this is a wide forward bend. Be sharp in your outer foot bones, hands
on your hips and lift through those frontal pelvic rims and roll those shoulders back
and down. So engage with this upper chest region and lift it up towards the ceiling.
Towards the sun, so open that heart towards the sun. And extend up, look up. Now take
a nice inhalation, as you start to extend and hinge at the hips. Extending forward. So we talked
about quietening the head, so in this pose, if you find it really challenging, then rest
your head towards a chair. If you can go a little bit further, you can see here, Leo
is going further into the action. And then finally resting the head down. Now, to rest
the head then you can use a folded blanket underneath your head, or a couple of foam
blocks. If you can take your head to the floor without strain, then you can just be here
without the props. So again, being in this pose, so that you can stay in it for a few
moments. And if this is too challenging for your hamstrings, for your legs, then do take
the head a little higher and rest it either onto a chair, a stack of foam blocks, a wooden brick,
whatever have in your yoga kit. So when you’re in this pose, be aware of that stability in
the legs. Sharpening the action on those outer foot bones and lifting those inner ankles
up. Push back with those thigh bones. The skin, the flesh, the muscle fibre, have all
got to reach towards the bone side of the thigh. And the thighs towards the back of
the thigh. So you’re really feeding the back of the legs nicely. Lifting the buttock
bones up. So you’re seeing that actually, the legs are giving you tremendous support
in this action. And now to come out of the action, walk your hands forward, look forward.
And remember that action of the pelvic rims, they need to lift up first; before you start
moving. So see if you can lift those pelvic rims in Tadasana, you can see Leo is lifting
here, and then see, can you come up? Good. And then bring those legs together and
again, stand in Tadasana. So just be aware of that inner breath. Soft inhalation and
exhalation. So of course now, we go through the body,
being aware of what’s happening at the base. So we have to mentally trace the energy from
the base, all the way up through the body. So ground down into those feet. Sharp in your
heel bones, sharp in the back heel. Go on see that you lift up through those legs and
lift up through the pelvic rims. Rolling those shoulders back and down. And then, be in a
peaceful state in your Tadasana. Soft inhalation and exhalation. And eventually, as you practice
more and more yoga, then the breath leaves the surface of the body and you find it deeper
within. We’re going to come now to some seated postures,
so coming for Dandasana (Staff or Stick Pose). So when we come for Dandasana, you have to
see again, (always lengthening those hamstrings, as you can see here, Leo’s actually demonstrating
there). Hands beside you and extending into those heels, spreading those toes, and bringing
those feet towards you. And as you do so, you have to see what’s happening at the base
of the abdomen. So the base of the abdomen is your centre of direction. So once you get
those legs absolutely working well for you, then you have to see you support your spine,
it doesn’t support itself! So it’s almost like you have to hide that lower abdominal
area. Not gripping, but just redirected to support that spine. And to come into your
Paschimottanasana, take a nice deep breath in, raise those arms up. I’m going to place
this here for Leo, it’s going to be a really nice soft forward bend. You may need to have
more support than this, I would advise for this practice to have something to rest your
head. Extending forward. So if you have a (yoga) bolster handy then you can use a bolster,
or for sure, you can go a little bit lower with the blanket. And just gradually letting
yourself release in this Paschimottanasana. And as you are just letting the gravity release
some of those tensions in the body, see that you’re rooting those back thighs, the back
of the legs, weighting the back of the legs so that they ground the action. And from there,
still keep the length in the back of the thigh and the extension through the centre of the
body. And once you’ve come to a point where you have observed, you’ve traced those actions
through the body then just relax the spine towards the legs. So see that you weight the
thighs, so that it becomes weighted in the action. Be aware of your breath, your inhalation
and your exhalation. And remember the broadness that the breath can create within your posture.
So we’re coming out of our Paschimottanasana now, and we will be preparing for Virasana.
You can see that Leo doesn’t really want to come out of this action! [Laughter] She’s
having a nice time! But when you come out of this action, you can see here, the back
is extended and open. This is very important, to keep that alignment of the spine.
So we come for VIrasana action now. So if you find Virasana very challenging, most people
do, then do sit on a couple of foam blocks. If you find it very easy, then you may be
able to sit on the floor, but there’s a couple of important actions which you have to be
mindful of in your Virasana. And that is, the foot position needs to be going directly
back, as you can see here. And the little toe side needs to be pushing down towards
the floor. The shins need to ground the action, as you can see here, Leo is giving a little
adjustment to the legs, just to make sure that she is getting the best action. So sitting
in your Virasana action, and just release around this area, the solar plexus. let that
whole area release. Try not to control it with extension or hardness. So let it completely
soften. And be aware of your breath. So the breath broadens within the chest cavity, and
be aware of those ribs extending and then recoiling. So just take a few moments to just
be in your Virasana. Observing your breath. From here, we’re going to come for Garudasana
(Eagle Pose) arms to prepare the back body for Halasana (Plow Pose), in a moment. So
see that you come into your Garudasana, taking your left arm over your right and then see,
are you able to clasp those palms? As you can see here, Leo does this exceptionally well,
with her palms together. It is a very strong shoulder extension. It’s a really good action
to do to get the tension out of the back body. Just really opening from the base of the neck,
out towards the outer shoulders. Lifting those arms up, don’t let them just weight down and
rest onto the chest. Just be mindful of that action. And again, be aware of your breath.
So we’re going to change the arm now. So come to the other side and extend into your Garudasana.
So you may find that one side feels very odd, compared with the other. And one side works
very well. But just keep at it, practice, be consistent in your practice. And remember
that when the tension comes into the shoulders it does affect how we feel mentally. The tightness
releases in this pose, it’s an excellent one to do. Soft inhalation and exhalation. And
now, releasing those arms. And stretching the legs out into Dandasana.
We’re coming for Halasana (Plow or Plough Pose). So those of you who find Halasana really
challenging, then you can have a chair to take your feet onto. Or you can be quite close
to a wall, so that you can take your feet to a wall. If you’re used to practicing in
this way, then just get your support, for your platform. If you haven’t got foam blocks, as Leo said,
you can use a few blankets. You can stack a few blankets on top of one another. What’s
really important here is to make sure that the shoulders stay on the platform. So that
when you go over, you don’t bounce off that platform, Keep the shoulders on the platform.
And then when you are ready, extending over into your Halasana. Be there. So you can see
here that it takes a few moments to adjust. You’ve got to see that you take those shoulders
back. And then a good way to help with this action is interlocking the fingers and reaching
the arms back. So lengthen the arms so that you can get that fold at the very root of
the shoulder. And reaching into your heels, so the pubic plate needs to move towards the
leg side, so it comes, really kind of in line with the eyes. And see that you push into
your heels so much. Reach into the heels. And then supporting your back. So if you are
a little bit stiff or you feel you need to be in a slightly more rested position for you, then
you can place your feet onto a chair. Otherwise, be in your Halasana and be aware of your inhalation
and your exhalation. And again, take your attention, and observe the ribs as they broaden
and release. Keep the direction of the abdomen towards the spine and the frontal thighs moving
towards the thigh bones. Keeping the back of the thighs really broad and open.
We’re coming out of this action now, so support your back, walk the feet in slightly, and
coming down. You can take your launch pad and place it underneath your head, and just
wait for a few moments to just let everything settle down. After inversions it’s best not
to get up straight away. Just stay in this position for a few moments. Just breathe and let the
body find its own flow and rhythm again. Okay, so we’re coming now for another seated action,
so coming out of your pose, coming up. So we’re coming for a pose called Sukhasana (Easy
Pose) now. So most of you will be familiar with Sukhasana. Sukhasana is a cross legged
position which you can see here, Leo is coming into the action. And again, you’ve got to
be sure that this is not just about crossing your legs here. It’s about lengthening the
back of the thigh. So see that you’re drawing that thigh back so that the creases open so
that it enables you to hinge forward. So we’re coming for Adho Mukha Sukhasana. So it’s a
forward bending action. So Leo’s just popped a couple of blocks here. And this helps her
with the pose. You may be able to go down to the floor, but it needs to be restful.
So either use a blanket or a couple of foam blocks to just rest forward. When you come
forward, keep your back really nice and straight, and then gradually come into the action. Be
sure that you’re supporting your forehead. If you’re very, very flexible, and you find
this is relaxing, taking your forehead to the floor, then that’s absolutely fine too. But see that
when you’re in this position, you’re just quietening the breath, quietening the forehead,
just see that the mind becomes peaceful and quiet.
And when you’re in these poses for a little bit longer than usual, it gives you a little
more time to release. Rooting down with whatever is on the floor. So whatever you’re in contact
with then see that you relax some of those muscles, some of those tensions and get a
really good firm base. We’re coming up now, out of this action and crossing the legs the
other way. And extending forward. So being sure that as you extend forward in this pose,
that you’re not holding onto any tension. If you find that the muscle fibres are painful,
then go a little bit higher with your head, and if you’re finding that actually it’s difficult
to go forward, then sit on a slightly higher support. You can always rest your head onto
a chair. And again, when you’re in this pose, root down at the base.Be aware of the length
through the centre of the body and soften the breath. Be aware of the inhalation and
exhalation. And just notice how, gradually, the breath becomes slightly deeper. So from
starting the breath, with the breath on the surface, it engages on a deeper level. And
now, slowly, coming up. And coming into a seated position. Don’t rush up. Just see that
you sit for a few moments. Again, enjoying that quietness and peaceful mind. Sit up nice
and tall throughout the spine. See that you reach through the collar bones, and broaden
across the front body. And again, just be aware of your breath for a few more moments.
Namaste.” “Namaste.”