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 Comments

  1. 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!

  2. Sooooooo enjoyed this tonight 💗

  3. My neck is broken after this

  4. Who knows about the music during the session? Thxxx!
    ♡♡♡

  5. 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!

  6. 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❤️

  7. Omg this works

  8. 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!❤

  9. Love this style of yoga! Great video 👍

  10. moves head
    earplugs fall out
    Me: Bih what

  11. 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

  12. This is possibly a good one, audio way too loud in intro and way too quiet during session

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

  14. Hilarious fell asleep on the mat missed the last 5 mins 🙂 . zzzzz night night Adriene xxx

  15. The music is sooo soothing and relaxing love this before bed on busy days thanks again xxx

  16. I have never felt so comfortable and relaxed for a while. I really enjoyed it . Great video☺️☺️

  17. 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

  18. Ty

  19. 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

  20. Adriene, I was wondering if there was yoga for insomnia and hypersomnia.

  21. 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 ❤❤

  22. 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!

  23. Sis, this was so helpful… Thank you 😊❤️.

  24. thank you

  25. I can't thank you enough…that was really useful !

  26. 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

  27. I love you will you marry me?

  28. Really relaxing ⭐⭐⭐⭐⭐

  29. get for people with jet lag! Thank you!

  30. 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 🙏🏻

  31. 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.

  32. Too slow for me

  33. 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 🤗🤗

  34. 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 ❤️

  35. This was so lovely thank you. I feel it will set me up for a nice sleep this evening!

  36. 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

  37. Magic

  38. Woow this is amazing few weeks back was undergoing some difficult in sleeping due to stress after watching this video n following all the steps now I feel more relaxed n I am back to life again 😍😍😍😍😍😍😍

  39. I can’t thank enough to Adriene. She made me love practicing yoga every day and I feel great afterwards.

  40. Perfect for bed time! Thank you Adriene! Love your show!

  41. Thank you this was so perfect Adriene!

  42. Thank you so much for doing this video for us! You saved me tonight, I was so stressed and tired! I feel better after watching the video and practicing twice ❤️Lots of love as you said 😊❤️❤️❤️

  43. I fell asleep 😬😂…..honestly though these videos bring my anxiety levels down so much thank you so much Adriene x😘

  44. Day 4, sleepy time. Thank you Adriene!

  45. Goodnight

  46. Definitely one of my favourites!

  47. Finally i can do my 20m strecht before going to bed and live a quuet life

  48. This was great as even a first timer flow. Im ready for sleep 😴 thanks adriene

  49. I love you Adriene. Your presence in my life every day makes me so happy. Your message is so profound and I can honestly say, it has changed my life. Find what feels good! You are a true Guru. Namaste.

  50. me straight after this video : yawns …. i think its working

  51. Followed you for so long on YouTube you more than earned my enrollment in “What Feels Good” was having coffee with an old friend. And her husband has been bragging that he works out with you every day. My niece in Vienna, Austria does the same. Thank you for believing in us and prompting us to believe in ourselves

  52. 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.

  53. So calming and relaxing, thank you!

  54. Yummy, I love your yoga sessions Adriene and my body loves them more 💜

  55. Thank you Adriene.
    That was Spectacular!
    😘😘❤️
    Goodnight.

  56. It has been almost 30 days that I have been following this routine. I started following it with the first 30 days challenge. When I first started practicing this video I struggled quite a bit. I'm a bigger girl than average so some poses can be harder for me. For example my nose can not touch my knee because of some… fat… in the way. However, I have made it my goal to get both hands to the bottom of my foot during that pose. And today was the day. I've been coming close these past few days but today I actually held it for a while. It stretched he side of my lower back a lot! But felt good! I think this video will forever stay in my daily routine ❤❤

  57. Thank you adriene

  58. This session is so incredibly relaxing, i wonder why there is no second or third like possible ❤️
    It was the first one I felt relaxed and stretched properly at the lower back. So of course i came here several times for a good bedtime story 😊

  59. Thank you for this video! It didn't feel like 19 minutes at all ! : )

  60. Thank you

  61. That was insane.. she said the things like: relax the jaw, soften your tongue and 'you dont need to look at the screen now' at just the right moments.. love the video

  62. Namaste 😊🙏❤️🌟

  63. the first week of uni was tough, this video helped me wind down the sunday before i start my second week. i really need to push myself to start doing yoga again, my body really needs it.

  64. i cant bend that far! 🙁

  65. I feel really unfit, I can’t stretch my leg out or bend right down, does this ease with practise can I get to a level that you’re at?

  66. So Sleepy.

  67. Your practices helped me so much in learning, especially in learning to love myself.
    I'm still on that journey and on some days I feel lost but with your practuces I can ground down again.
    More and more I feel aware of my body, movements and thoughts.
    Thank you so much!

  68. i've been doing yoga for two weeks every night now and yours is my fave by far, been doing it every night for a week now….im obsessed. I seriously look forward to it

  69. Thank you Adriene 🙏

  70. Love this video 🙃❤️🥰

  71. Wonderful practice. Thank you.

  72. 16:25 holy crap flexibility.

  73. You are a beautiful soul. Thank you.

  74. Hi adriene.Can I do this on my bed ?

  75. This changed my life

  76. Thanks Adriene 👏

  77. Have done several of the wind down videos after a workout and before bed, and they truly help. Very excited because I know I haven't done all of them yet. (I exercise and do a yoga routine once a day). But this video is BY FAR my favorite when it comes to helping me calm down for bed. Thank you Adriene! ❤👍

  78. It's incredibly helpful to imagine all the worries and stuff tumbling out of the trapdoor on the top of my head. Adriene-you're a friggen genius

    Thank you.

  79. thank you

  80. I wish I could give you a "like" every time I am practicing with you. Thank you, from all my heart .

  81. I think you can barely hear benji in the background at the end

  82. Love this. Did it with my fuzzy socks on.

  83. Eeeeaaauaaeeaghhhhh (me yawning and stretching)…. nite nite 🙂

  84. what type of yoga is?

  85. This is absolutely amazing

  86. Thank you thank you thank you!!!!!!!!! I love you and your channel so much❤️

  87. Magic medicine <3 The mood, the vibe, the encouragement, the music…Thank you <3

  88. Nothing helps me breathe not even yoga 😢 am very anxious panick attack every night why yoga dosnt help me whyy

  89. This before bed is so good and really gets you off to sleep. I fell asleep on the mat once and don't remember getting into bed!! Thanks Adriene 🙂 x

  90. I started going to yoga, as I wanted to improve my flexibility, however I was quite disheartened, when the yoga teacher said I was very tight all trough my body, and didn't adapt the exercise for me. I would love to be able to touch my knee with my nose!!!! any advice, would be greatly appreciated. I do love the way you teach yoga & would love to be as flexible as you!

  91. Loved this video! My 13 year old and I do yoga together and this was a great video for us, especially her. She’s new to yoga and your videos are a perfect fit! So calming and positive “all the love in and all the love out”. Awesome!

  92. My teacher told me to come to this channel and now l love it.

  93. Much Love to you, Adriene

  94. The whole day my back and neck are so stressed that they're blocking me from breathing right. One minute into the video, I've just only made myself sitting comfortably without doing anything yet and I can breath normally.
    I am simultaneously amazed and afraid of you.

  95. Love you Adriene!! I’ve been following your yoga videos for a year now and I can totally feel the difference in my mood and energy levels since I started . Yoga is definitely not easy as people think it is , but it’s sure worth every single second of practice 🙏🏻❤️❤️

  96. Are you just coming off of night shift Adriene?

  97. Woke up after being asleep for maybe 2hrs and needed something to help me unwind and go back to sleep, this def relaxed me. Thank you Adriene, much love dear. You are amazing.

  98. Definitely my favourite bedtime yoga practice 🥰

  99. Very relaxing just before bed. Thanks Adriene 🙂

  100. I had such a great sleep after this one last night, that I decided to go for it again tonight! Thanks Adriene <3

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