Wind Down Yoga – 12 Minute Bedtime Yoga – Yoga With Adriene


(gentle music) – Hello everyone.
Welcome to Yoga With Adriene. I’m Adriene and this is my
trusty assistant Benji and today we have an awesome 10
minute wind down yoga for you. So come on down to the ground. As soon as you’re
ready start to breathe deep. We’re gonna start in all fours. Thank you, Benji. Just start to take a load
off here with some Cat-Cow. So whenever you’re ready
starting to move with the breath we’ll drop the belly,
open the chest, breath in and then
use your exhale to round through the spine. Draw your chin to
your chest and breathe out. And just that
simple move, again, we’re gonna inhale,
drop the belly, open the heart forward as you press away from the
earth with your hands. And then exhale continue to
claw through the fingertips as you draw the navel up, chin to chest rounding
through the spine. Then go ahead and do
one more on your own. And then I’ll meet you
in a nice Tabletop Position. Neck nice and long,
nice neutral spine. From here, let’s together
bump the hips to the left. Take your gaze to look
past your right shoulder. And come back through center. Bump the hips to the right, take your gaze
past your left shoulder. Then come back to center, you’re
gonna just draw little circles with the tailbone forward,
around and back. The one way and
then reverse the circle and move in the other direction. Just nice, soft,
easy movement. Excellent, then from here
we’re going to bring the big toes to touch. Bring the knees
just a bit wider. And we’re going to
inhale to drop the belly, open the chest. Exhale, round through here. Chin to chest. Inhale, drop the belly,
open your heart. Exhale letting go
of the day thus far, letting go of any
stress and tension as you round through the spine. Then do one more on your own. Beautiful, and then send
the hips all the way back. Melt your heart to
the earth to Child’s Pose, Extended Child’s Pose. Take a moment here
to close your eyes and listen to the
sound of your breath. Give the thinking mind a break
as you begin to slowly invite the body to relax.
The mind to relax. And winding it down for the
day or decompressing after any activity or, let’s face it, sometimes we experience
heavy stress load. So it’s all good.
We’re tending to it here. Take one more breath. And then slowly begin to
come back to all fours. Then you’re gonna from here
cross one ankle over the other and use your hands to guide
you here as you come all the way through to a seat. (chuckles) Benji’s
feeling relaxed as well. Then from your cross-legged seat
bring your hands together at your heart and lift the
sternum up to your thumbs here. Take a deep breath in. And as you exhale, relax the
shoulders down away from the ears and close your eyes. Find a moment of stillness here. A moment of calm. A peaceful moment
of conscious breath. Excellent and then slowly
we’ll bat the eyelashes open and come all the
way to our backs. So nice and slow. The rest of this practice is
floor work so as you start to come down to the ground just
notice what it feels like, ah, to take this
time for yourself. A little goes a long way. Just think the next five minutes
you get to spend feeling the support of the
earth on your back. If you can, extend
your legs out long. (laughs) Excuse me, Benji. (Benji moans) Sorry bud. And when you’re ready,
take the arms up and overhead for a nice full body stretch. Use this as an
opportunity to check in. Where are you at?
How are you feeling? Start to open up
through the shoulders here. You can wiggle the fingertips. Take one more total body
stretch as you breathe in. And then as you breathe out,
you’ll slowly bring the fingertips down and nice and
easy you’re gonna hug just the right knee in
towards your chest. Wrap your arms around your right
shin and really squeeze that right knee up
towards your heart space. Start to slowly
activate through the left leg. Just to create a
little stability. And then when you’re ready,
inhale in and exhale, gently peel the
nose up toward the knee. Keep the skin of the
face soft, best you can. Shoulders relaxed. Take one more breath in here. And then on an exhale,
gently lay your head, your neck, your shoulders
back down on the earth. And we’ll take the right knee
and guide it all the way across the body coming into a twist. So right knee moves towards the
left side of your mat and you can open up
through your right arm, your right wing and send your gaze past your right fingertips as you breathe deep here, listening to your heart’s song or the sound of your breath. Notice where you might
be clenching or holding. Soften through the
skin of your forehead. Try to relax your jaw. And then when you’re ready,
gently guide it back to center. And we’ll send the right leg out and peel the left
leg all the way up. Wrap your arms or
hands around your left shin, squeeze the left
knee up towards your face. And when you’re ready,
inhale in, exhale, peel the nose
up towards the left knee. Feel that compression
in the belly massaging the internal organs. Keeping the shoulders relaxed. And then slowly release. When you’re ready, take the
left knee across the body, Supine Twist. So open up
through your left arm. Notice how this side is
different and just take a second here to close your eyes,
go inward and, once again, really breathe deep
and listen to the sound of your breath in order
to kind of anchor any busy thoughts or monkey mind. Really listen to
nice audible breath. I love the image here and in
most twists but especially in a nice Supine Twist of two beautiful hands
wringing out a dirty rag or a sponge and just all of that
excess water and the things you don’t need,
the dirt, the grime rinsing out and away. Take one more breath here. Feel that rinse in spine. And then slowly
guide it back to center. With the left knee
hugging in towards your heart, go ahead and allow the right
knee to come up and meet it. You’re going to take a second
here to just give yourself a big hug and really
feel that embrace. So close your eyes and
notice what it feels like. And your hug doesn’t
have to look like mine. We’re here to really learn how
to or relearn I should say how to love and honor our bodies
just the way they are so you can modify,
you can make do. Just want to take
a moment that feels like you’re really
present with yourself. Whatever that means to you. Great, and then take
a nice gentle inhale in. Reaching the fingertips now
towards the outer edges of the feet or the inner arches,
yogi’s choice. We’re gonna take a version of
Happy Baby by kicking the soles of the feet up towards the sky. And if this is
not available to you, you can work one leg at a time holding onto
your shin or pant leg. So hands on the inner arches
or on the outer edges the feet. We’re gonna kick
the legs up to the sky. We’re gonna ground the shoulders
down to the earth and take the deepest breath
you’ve taken all day. Beautiful, then slowly release. From here, hands
will come to the rib cage. We’re gonna
windshield wiper the legs left to right, back and forth. Nice and easy breezy
until the legs eventually lay all the way out. We come in to Shavasana. I’m gonna move
mine so Benji can stay. Just let your limbs relax here. Close your eyes. Take one final buoyant beautiful
inhale in through your nose. And this time as you exhale
allow the weight of your body to relax completely and
fully into the earth. Thanks for sharing your time and
your practice with me and all the beautiful people around
the world practicing together. Taking care of our mind, of our body. and of our spirit too. I’ll see you next time. Take good care. Namaste. (gentle music)

100 Comments

  1. Hi my friends! Today's practice is a big request – something short, simple and easy to follow. Something that you can wind down with. How do you feel after taking 12 minutes to relax your body?

  2. 🙏🏻

  3. you never fail me. I love your videos so much. thank you for all of your efforts.

  4. Day 54!

  5. 12 mins of bliss – thank you Adriene

  6. This was SO lovely! Thankyou for sharing your yoga!

  7. It was my first time trying to do yoga while a bit high on weed…. it's the best thing ever I recommend anyone who smokes to try this.
    Also ++ I generally decided to try to start yoga and this channel was recommended to me by a dear friend. This has to be the best existing body health/training channel there is. Thank you Adriene for doing what you're doing. You always seem to know when my shoulders are tense! <3

  8. Thank you for helping calming me

  9. thank you x

  10. Day 2 of my journey of curing from my binge eating disorder. Thank you for your support ♥️

  11. I did this in my bed and it was amazing

  12. What happened to Benji’s tail?

  13. good video for me thank you so much!

  14. I love you, Adriene! Thank you for my health.

  15. I’m a newbie and have been using this practice for about a month. Tonight I switched up when, where and how I did it. Through my AirPods, I could hear (assuming yours) a heartbeat (mostly during the twists). I’m like she has a great camera/mic lol! It may be my newbie nurse’s ear developing but it was super relaxing. Lol kinda weird! Thanks for sharing this!

  16. Lovely lil practice to wind down the day with, thanks for all you do Adriene

  17. Really great video! Would love to see more wind down videos 😊

  18. Just was I was looking for. Thank you for your lovely videos 😊

  19. Большое спасибо!

  20. I think Benji gets so much out of these routines! I couldn't do this with my doggie, because she would want to lay on top of me, lol

  21. Thank you for this video!!! I've been doing it every night for 3 months now and it had made a world of difference. 💕

  22. Im new here and i just want to tell you to keep doing what you love. Thanks for the video i use it as a cooldown after workout

  23. Going on vacation tomorrow and couldn’t relax for bed until I did this! I’m def sleepy and ready for bed; this practice also helped me feel less anxious and racing thoughts about vacae went away

  24. I would just like to take the time to thankyouu millions! Love your videos, so relatable as my puppy is also with me 🥰

  25. Namaste 🙏🏻🌷

  26. I'm lying on the ground and I don't want to move, it's so good. Merci Adriene

  27. I keep loving this one. Needed it so much! Now I feel ready to start doing yoga every day again. Still very tight and sore, but we can fix that 🙂 namaste, thank you Adriene!

  28. Thanks Adriene, this is a great wind-down yoga practice. I really like the sound of your intro track. Can you recommend some music playlist to listen for the early morning or before going to bed? Something which is soothing and calms the mind.

  29. Benji be like : I love my bendy, beautiful human friend

  30. Relaxing thank you 🙏

  31. Love this . Thankyou

  32. I love this i do this ever night before bed 💗

  33. Always a great wind down practice! Thank you:)

  34. This actually made me yawn at the end, so it worked! Thanks <3

  35. Day 68. Just what I needed after a long day of dancing and walking and standing for hours. That happy baby made my legs so happy❤

  36. This was my very first Yoga With Adriene experience on day 11 of my daily yoga practice. It was LOVELY. Thank you so much for this work.

  37. This and the 7 min meditation to start the day are now part of my daily routine and I feel great throughout the day and I never slept so well, thank you ❤️

  38. My Stumpy tail cattle dog and I love your videos!!!!

  39. Thanks Adriene ☺

  40. Ive suffered from pretty severe anxiety over the past 4 – 5 months. Although ive learned a lot of techniques on controlling it, nothing seems to work as good as your yogo teachings. This is the first time ive ever participated in yogo on a regular basis and i can not believe the strees relief i receive after each session. Thank you for what you do.

  41. Oh my good adriene thank you so much .. i am going to sleep imediately after this … i really needed it

  42. My cat was in the exact same spot as Benji when you said that. 😂

  43. Thank you, beautiful soul ✨

  44. Love your videos! Thank you for sharing your gift so freely.

  45. L.O.V.E.

  46. Returning to this practice during a period of anxiety. Thank you for helping me slow down and prepare for rest

  47. I Love this! Im a nurse and somtimes it is so hard to relax and sleep good. I do this every Night before bed and it helps! Thank you for this ❤️

  48. Hello I have night terrors on my deep sleep this yoga is helpful to me

  49. It's my favorite ritual for relaxation. Thank you. Good night.

  50. i also had a dog assistant during the session, but she was squeaking and throwing around her toy the whole time. we both have our own ways of relaxing.

  51. Namaste 🙂

  52. Breathe in relaxation… breathe out tension 😌 Thank you so much Adriene for always bringing calmness and positive energy in every practice 💗 Namaste 🙏🏻✨

  53. REUNITE day 30

    Today Im feeling for on the exhausted side, I just caught a cold. This practice was just good.

    Namaste.

    @ywaREUNITE #FWFG

  54. I was crying before and during this practice and I didn't think you would be able to calm me down this time. But you did. You always do. Thank you.

  55. Yup much needed wind down, love this practice thank you Adriene for this one much love to you and benji and everyone, Namaste and goodnight 💕💞💓💗💖🐶❤🙏

  56. What a great way to unwind from a long day. I needed that

  57. Beautiful way to end my Friday night ❤️ Benji is so adorable in this video…

  58. 0:40 that moment when Benji realized that the plant …is alive 🙂 such a wonderful connection

  59. Girls went back to school after summer holidays, been busy day and this practice was perfect to relax before bed x Thankyou 🥰🙏

  60. thank you so much, Adriene. I've tried yoga for lower back pain and it really worked. now i'm trying this. love it! love benji too!

  61. You and Benji are so in sync that you even have the same colour scheme going on 😊

  62. I'm taking a psychology class at school and we just read an article about how it would be useful to do yoga before bedtime! I've done your 30 day yoga challenge and I was hoping you'd have something fitting and you did!
    Such an amazing video!

  63. I love this practice. I want to know, what kind of dog is Benji? He is so chill and I love that

  64. I feel like a lot of yt yoga teachers use sex appeal to attract more viewers but you don't, just sober positive mindfull lessons, I really appreciate that.

  65. You won me with your heeler! I love your calm voice and positivity. I wish i would of really practiced yoga earlier. So good for you and your well being.

  66. Thank you Adriene 🧘🏼‍♀️

  67. That class felt so good. As a guy who use to lift heavy weights and hold stereotypical ideas of men and women, I find your classes to be truly transforming. On the outside I'm more flexible than ever before, and on the inside I've realized finding what feels good doesn't mean I have to reach for my joystick.God bless and Namaste!

  68. Much like the woman before me, I compulsively feel the need to let you know how much I appreciate your channel today. I too have never left a comment before, but your yoga has helped me conquer my eating disorder and learn to appreciate myself more than ever before. Thanks for being a friend <3

  69. Hey Adriene! Today has been a very long day of traveling, and I desperately needed something to help me unwind a little. 💖 Of course, this definitely did the trick, although I had to practice silently because I am seeing family in a beach house in Delaware and there is a sleeping baby in the room a couple doors down from mine. 🤫

  70. I love your channel and your humor! But, I’m wondering why you sometimes just push Benji out of the way?

  71. Never even had to open my eyes, very peaceful. Thank you 😊 I’ve recently made yoga a daily habit for me. I’ve loved every minute. I’m 14 btw and only know one 40 year old woman who does yoga occasionally. I tried yoga with her once and decided that it was beneficial to my health and that I should make it a habit of it. It helps me relax and forget about all of the stress and problems around me and focus on myself in this present moment. Thank you so much for putting these videos out there♥️

  72. Thank you for your time!! 💖 💖 💖

  73. Loved this one, perfect for bedtime, released all my tight muscles, thank you Adriene! 🌷🙏

  74. I love this video. Makes me feel amazing! Whether I do yoga in my bedroom or out in the living room, my cat always joins me. (He's very big so I always joke that he's a small dog). I think he's starting to take after Benji. Haha. But he is getting really good at meditation. Tonight I kept trying to move him out of the way and eventually he just let me lay my head on him. 🐾❤

  75. Exactly what I needed, thank you ♥️

  76. Thank you ☺

  77. Referred by a chiropractor said your channel is the best. I’m looking to stay in shape for my three boys, I work a hard labor job. Thank you for your channel

  78. Day 241🙏🏾

  79. Day 81.

  80. Hi Adrienne

  81. Adrienne is the Bob Ross of yoga

  82. Yay! Bed time with the witch 🤗🤗🤗

  83. Needed a quick breather before bed and this put me in such a relaxed mood! Thanks for the help!

  84. Hugging my knees up to my chest has never been accessible to me, I have big boobs and short legs, it's just hard. I've always just held on for dear life hoping one day it might just work. Today instead I asked myself "what good is this doing for me?" and instead I stopped the struggle and gave myself a big hug across the chest because really that's all we're trying to do. Give ourselves a hug. What good does struggling do me? None at all. Thank you Adriene for always reminding me why we do yoga. Not to get into a shape, but to feel good 💕

  85. Just did this at 7AM and it was awesome. 🌞

  86. I teared up at the hug I gave myself during the video, and had a little cry after I was finished. It felt like such an act of self love and I realised how unkind I've been to myself today. Thank you, thank you, thank you.

  87. Adriene, I just returned from a five day meditation workshop at Omega Institute with training with Jon Kabat-Zinn. It was not a totally silent meditation and when some of us were talking about our yoga practices your name came up often. There were so many Adriene & Benjii fans in this group of 200 people from all over the world. Many of us laughed that we felt obligated to join your affordably priced yoga “What Feels Good” group because we had been receiving the benefits of your training for so long. You have a large following and lots of groupies of all ages. Know we appreciate you and all you have given us and we hope to continue to support you in the future.

  88. I have to tell you, while Benji was "assisting" you, 2 of my cats were trying to help me "relax". Lol

  89. Only recently started practicing yoga daily after trying (and failing) to incorporate it into my routine many times in the past. I have no idea what I'm doing but your videos are brilliant for guiding me through and relaxing me. I've had a horrible week but practicing this before bed, it was the perfect start to a relaxing weekend away from the stresses of life

  90. Short but sweet. Sometimes that is all you need. Namaste 🙏

  91. I love this yoga class

  92. I wish I could do this bedtime yoga on my bed I have a hard time getting up from the floor.

  93. Thank you Adriene 🧘🏼‍♀️

  94. this is my fav yoga ever always feel so at peace after<33

  95. This is also a good practice to start the day, isn’t it?

  96. Thank you Adriene!

  97. Thanks Adriene 😊❣️

  98. This is my favorite way to wind down after a good run! Thanks for sharing Adriene!

  99. Doing it naked is a whole new experience

  100. Another one!

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