Yoga for Beginners – Relaxing Bedtime Vinyasa Flow | Gayatri Yoga


welcome to Gayatri yoga my friends my
name is Kristina and today I will be sharing with you a bedtime yoga routine
that will help you to relieve stress from a tiring day at work you will feel
rejuvenated you will feel relaxed its beginner friendly open level class that
will make you feel really really good and ready for your bedtime and I’m sure
you will sleep like a baby after this class before I start the class make sure
to subscribe if you are not subscribed yet and if you already a subscriber make
sure to turn on the notifications to never miss the class but begin to this
practice from our knees in the tabletop position spreading the weight evenly
between the left and right palms left and right knees bring your shoulders
right over the wrists and knees right under the hips you can curl and curl the
toes finding a neutral spine activating the core and now let’s do a couple of
cats and cows in yes–that sending your tailbone up pulling the navel in lifting
your sternum up finding your back bend and exhale slowly keep pulling the navel
in start tacking the tab on under slightly activating the glutes round in
your upper back attacking the chin in towards the chest reaching the crown of
the head to the floor press the floor away from you inhale
arch and exhale round email arch and exhale around inhale arch and exhale round in return to neutral and now let’s do a
couple of big big circles with the hips will actually go and in tension in our
hips warming up our lower back and then changing the direction and then returning to neutral now lift
your right knee out to the side keeping your core engaged and lower the knee
down to touch the left knee up exhale down inhale up exhale down and let’s do
the opposite side in here lift your left knee up to the side and exhale down
really Nene up exhale down inhale up and exhale down now open your knees wide
send the hips back trying to lower the hips on top of the heels if you’re not
able to touch the heels that’s fine maybe you can roll a little
towel if you feel some pressure on the knees lowering your fourth all the way
down to the floor if you wish you can move the hips here from side to side
observing the sensations in your lower back you can go any tension in your
shoulders your neck inhaling and exhaling any tension anything that
doesn’t serve you letting the unnecessary thoughts drift
away like the clouds in the sky means that slowly move your palms all the way
to the left as far as you can stretch in the right side of the torso and then
through the center all the way to the right you know and I feel slowly returning
back to Center now ringing is back – what’s one another and lift the hips up
and I’ll send your palms to grab your heels or the feet with your hips lifted
bring the crown of the head to the floor and I read your upper back to the front
of the room keep holding on to the feet and feel your arms extending and observe
this space between your shoulder blades stretching letting go any tension in
your upper back be careful with the neck and don’t bring too much weights to
which they had just send your shoulders forward but keep holding onto the feet
onto the heels try to roll your biceps in towards one another and observe if
you get a little deeper stretch in your upper back inhale and exhale gently
lower the hips down extend your arms to the front and release the head bring
your forehead to the floor relaxing your jaw and your face muscles inhale lift the chest up press and the
palms into the mat and I’ll leave the feet of the mat and just do a couple
circles with your feet your ankles letting go any tension you can point and
flex after tiring they work maybe you’re
working a lot and I’ll curl the toes if you’re pressing the palms into the mat
and now lift the knees and said the chest towards the thighs extending the
arms move the hips here from side to side rotate in the chest to the left and
to the right just making the moves that make you feel it really really good you
can maybe extend one leg and twist the hips and then switch sides and then
eventually extending both legs reaching your tailbone up it can walk your
downward dog here bend your knees one at a time I’m serving how your legs are
feeling today now curl the toes and bring the weight of the leg on top of
the toes extending your legs as much as you can and sink in your chest towards
the thighs reaching your armpits to the floor lifting the kneecaps up standing
it up and up and stretching the tops of the feet
now you can bend the knees and reach them as close to the floor as you can
reach the chest towards the thighs and I’ll extend observe the sensations you
can exhale with your mouth letting go any tension from your
buddy Nia then the knees and exhale extend and slowly uncurl the toes again
you can walk your dog here but you got any attention from the toes from the
feet and I’m slowly walk your feet forward towards the ponds
your feet are shoulder-width apart just then the nice hand hanging here for a
moment letting your arms be heavy just lay them down on the floor observing the
sensations from the gravity pulling your head and your shoulders down towards the
earth again if you wish you can grab opposite elbows and just swing your
torso from side to side observing you can play here with bending one leg and
then the other Nino and exhale in here on exhale let’s go the whole
journey elbows keeping in these bands keeping your core engaged slowly starts
taking your vertebras one on top of the other transitioning to a standing
position very very slowly your shoulders taking over the hips and then you had it
sticking all over the shoulders keeping your eyes closed and I mean in your
right ear towards the right shoulder and I’ll start talking the chin in towards
the chest make in a circle with your head bringing your left ear towards the
left shoulder and then making a couple more half circles carefully letting go
and it doesn’t mean your neck in your shoulders and then you can make a full circle just
making sure you’re not compressed in the back of your neck change in the
direction and then return into neutral taking a moment to observe how you’re
feeling if there are any areas in your body that need special attention observing how your mind is slowing down observing each and every inhale and
exhale keeping your feet together bend the
knees and inhale sweep your arms up towards the ceiling and see if we can
grab opposite elbows bending the elbows and I’ll lift your
sternum up and send your arms back as much as you can behind two ears lifting
the sternum up and keeping your knees bent just stretch the front of the torso
if you have been working at the computer all day long good the office you
probably have been rounding you back a lot you wanna do the opposite and exhale
keeping your core engaged and knees bent slowly start changing your arms and your
head forward rounding your back tacking the chin and reaching your elbows to the
front of the room just keeping these bent and maybe you can extend your arms
and reach them to the front maybe you can interlace the fingers and then reach
the palms to the front just activation that makes you feel the most sensations
in the comfortable way and then slowly start lifting your arms up if you’re
holding on to the elbows the elbows up letting your sternum up sending your
arms your shoulders behind the ears you can keep your eyes closed just observing
and focusing on the sensations and exhale slowly rounding and reaching your
palms to the front inhales slowly returning soon neutral again you can do a couple of more
circular moves with your head and open your feet a little wider about shoulder
width apart interlace the fingers lifting your arms
up you know from here just again bend the knees and reach your arms to the
left stretching the right side of the torso
you know the neck should reach to the left and I’ll slowly start making a
circle with your torso reaching your palms to the front keeping your back
round it and just observe the sensations as you reach reach the pumps for this
specially when you rotate the torso from the front towards the side it feels
really really nice on the side of the body inhale and then exhale just do a
couple of moves at your own pace so just observe the sensations here on the side
of the body and you have an exhale slowly to the right and then to the left and then returning to the front lifting
your chest up in your knees band and just bring the palms to with the hips
and just do a couple of circular moves where the hips warming up your hip
joints and then changing the direction so just go as deep as wide as you can
into your circle sending the hips to the right
back and forward and then changing the direction and the slowly returning to neutral step
into the front of the mat open your legs a little wider that that meant with the
part and open your toes out as much as you can when your palms together towards
the heart center finding your balance and slowly start opening your knees out
to the side being your thighs parallel to the mat and then slowly start sinking your hips
all the way down bringing the palms to the floor if you need to adjust the feet
to go all the way to the mall to melasma please do so keeping your palms together
your chest lifted shoulders reaching down and back you can gently rock from
side to side breathing and exhaling any tension
anything that doesn’t serve you now lower the palms to the floor and
extend your right leg out to the side and rotate the toes up towards the
ceiling sink in hips as low as you can and maybe you can wrap your left arm
around the left knee lifting the sternum up fighting in the collarbones and send
you your right arm up back bend the elbow to reach the palm towards the
lower back and maybe you can interlace the palms we’re using the belt
breathe in observe the sensations again feeling a nice stretch in your neck your
shoulder inhaling exhales let go of the hold on
the palm and sink your hips you’re going all the way down if you need to readjust
the position of the left foot please do so just make sure you’re not collapsing
your knee in just use your inner thigh to reach it up towards the ceiling and
see if you can lower your belly your chest over your right side breathe
observe the sensations inhale lift the torso halfway up and
from here walk your elbows to the front like to the front of your face now lift
the hips and slowly rotate the torso to frame your left leg left foot press the
right palm into the mat and rotate the chest to the left extending your left
arm up observing the sensations inhale and exhale slowly lower your left
palm down to the floor bring the palm to the inner side of the left foot with
your left foot slightly to the left side of the mat and finding your lizard you
can have your arms extended we can lower down to your elbows one if you wish you
can do it with me by working the palms as far to the front as you can and sink
in your hips as low as you can see can your chest as low as you can breathe
maybe you can bring your forehead down to the floor inhale lift your chest up
returning palms towards the area under the shoulders pressing your left palm
into the mat next to the inner sole of the foot drop your right heel down 45
degrees and now open the chest to the right reach your right arm up and then
send it to the front of the room find an extended side angle stretch
breathe observe the sensations activate the co-op grass through the
front foot slowly rising up to your warrior to any health flip in your front
come up and exhale reverse the warrior inhale and exhale slowly returning to
warrior two extending your front leg send the hips to the left circle them to
the left and then to the back reach the torso forward and exhale start lowering
your left fingertips down towards the floor or the shin stacking the shoulders
reaching reaching your right palm up finding the triangle you know and exhale slowly circular all
right I’m down towards the floor framing your front foot and just rotate the
chest to position over your left thigh squaring the hips if you can’t keep your
right here on the mat if you need to you can leave the heel and lower the chest
over the left thigh just hang here observe the sensations relaxing into the
stretch the inhale lift the chest halfway up now
bend the front knee and slowly walk your left foot to the right side of the mat
and just help yourself carefully to lower the hips down and now cross your
legs bring your right foot on top of the left
finding your half Lotus if this is unavailable for you today you can do
your easy pose inhale and exhale slowly walk the palms to the front finding
yourself in your forward fold observe the sensations in your hips imagine getting attention in your lower
back him in the back your shoulders when you’re ready email slowly start
lifting the torso up grabbing your left leg and see if you can hug your lower
leg being the food to the crease of the elbow and just hug the shin and maybe
rock from side to side and if you’re not able to hook the food that completely
fine just hold into the food and walk your leg just make sure you feel some
stretch in your hip and now gently release and we’ll do and we’ll go
backwards to do the second side so right now we’re just crossing changing the
cross of our legs grabbing the opposite shin and giving it a little hug
stretching the outer left hip breathing observing the sensations I’m from here letting go the hold and
bring the foot on top of your right side finding you half Lotus or taking an easy
pose variation and folding now slowly you can work the pants as far forward as
you can if you’re not able to go all the way down that’s completely fine and if
you want to relax even more you can bring the a couple of pillows or bolster
right under the chest and just sink into the pillows and boot here when humidity has slowly start lifting
the torso our police in your left ankle let single any tension in the ankle and now step your right foot to the
front of the map just transition into your lunge trim your front foot
extending your both legs in your lunge and sinking your chest over your right
side just sinking observe the sensations at the back of your right leg inhale and exhale in attention finding a
fuel to fill alignment with your feet squaring the hips sending you right hip
back left hip forward and then slowly preparing to transition
to your triangle in here lifting the chest halfway up instead of teaching the
chest through the left side you can bring your palm on top of the shin on
the block or detaching the fingertips to the floor opening the chest taking your
shoulders widening the collarbones and reaching your left fingertips up towards
the ceiling breathe and observe the sensations and from here inhale and
exhale slowly rotate the gaze there was the floor press through the front foot
activate the course to wholly rise up and now bend the front knee finding your
warrior two realigning the position of the feet if you need to extending your
arms gaze into the front inhale flip your and form up and exhale reverse the
world we are slowly returning back to warrior
two I’m bringing your right palm to the inner side of the right foot and
reaching your left palm up towards the ceiling and then to the front keeping
your shoulders stacked pressing your right shoulder into the knee knee into
the shoulder observing the sensations inhale and exhale just slowly lower your
left palm down to the floor you can lift your back heel up and walk the right
foot to the right side of the mat finding your lizard you can have your
arms extended if you wish you can drop your back knee down and then find the position for their
arms you can walk the pumps as far to the front as you can sink in your chest
as low as you can maybe place a new floor down to the floor sending your
left heel to the back of the room keeping your core engaged didn’t one you know just slowly lift
your head and she has I’ve working the palms back and from here working your
right foot to the left side and I’ll slowly sink in your hips all the way
down and rotate in your left toes afterwards the ceiling and maybe this is
enough for you you just stay here if you wish rotate the chest to is the left
thigh and fold all the way down working really hard not to collapse the knee
inward inhale and exhale lower down only bits just a little bit maybe you’re not
able to go too hard it’s completely fine we are not forcing anything we are not
trying to work really hard you want to tune in and just connect to each and
every cell and muscle our body acknowledging any differences between
the left and right side without judging and then when you know de belem slowly
lifting the torso up and if you wish if you take and lift the hips off the mat
and try to wrap your arms around in you you cannot able to do it maybe you can
have just the palm on the mat press your shoulder into the Union into the
shoulder and just open the chest taking the variation that works for you
today you know
and exhale gently release bringing the palms to the floor lifting
the hips up finding yourself in your standing forward fold grabbing your big
toes with your index and middle fingers inhale and exhale open your elbows out
to the side and reach the chest between the thighs straightening the legs
lifting the kneecaps up activating the quadriceps slightly moving your toes the
Vic Toews into wasn’t another rotating your feet in the oil and if you are just
getting stucked in between the legs then you can bring your feet closer breathe observing the blood rushing down towards
the head relaxing your face muscles your jaw the lips the eyelids he can let go hold on the toes and just
let your forums in here on the mat Union if the chest halfway up straighten
the arms and now slowly start working your feet in towards one another
sinking your hips all the way down lowering the hips down bringing your
feet together close to the groin and opening your knees out to the side
finding your body konasana you can pass your legs here you knees reaching
towards the floor and now Reena feels slightly forward
making a diamond shape with your legs trading your arms under the cuff muscles
holding on to the feet or the ankles and the hnu fold down to the floor again
we’re not trying to force anything you don’t have to pull you can even bring
the block on the mat and bring the force on top of the block and just relax here if your head can go all the way down
that’s great if not that’s also great for getting your knees behaving and
observing the sensations on the outside of your thighs your IT band when you’re ready you’ll slowly lift
your head up gently let go of the hold on the feet bring your knees together
and then slowly is that we’re all in your spine down one vertebra by vertebra
at a time activating the coil reaching your palms forward bringing your
shoulders and head down to the mat squeezing your knees in towards the
chest and you can rock gently from side to side grabbing the big toes with the
index and middle fingers finding your happy baby pose reaching your knees to
the floor next to your armpits if you wish you can try to hold on to the pound
onto the soles of the feet and you can try to bring your right knee to the
floor and then the left knee just working from
side to side and then read both knees down and if you wish you can try to extend
both legs and reach the toes reach the toes to the floor and then inhale exhale gently release
bending your knees now bring your feet the soles of the feet together hold onto
the feet with your knees open out to the side and I’ll slowly reach your feet do
with the sternum you may not be able to move too far that’s completely fine just
observe where you feel the stretch where you feel the sensations will you knees
may be touching the floor maybe again walking on one side and then the other inhale and exhale gently release the
hold on the feet extending your legs up towards the ceiling
and bring the hips towards the wall with your legs up against the wall breathe observe the sensations now when you write me and VIN your right
ankle on top of your left side keeping your palms on the mat slowly start
bending your left knee and sliding your left heel down to the floor but don’t
move it away from the wall and you should start feeling a nice glute and
outer hip stretch on the right side and it’s I really love it it’s it the lower
the left heel is sliding towards the floor the more you will feel on the
right hip breathe and observe the sensations exhale with your mouth if you
wish trying to keep your lower back on the
map sandy writing away from you inhale and exhale gently extend your left leg
release your right leg and now switch sides bring your left ankle on top of
your right side that’s sliding your right foot down and down towards the
floor and the lower the foot is the more you will feel the stretch on the left
side just make sure you keep working on sand in your left knee away from you and
not peeling your lower back and you are sacrum of the mat breathe and observe
the sensations trying to keep the left ankle flags the left foot flags can you exhale with your mouth if you
wish intellectual slowly that exchange in
your right leg back up and I slowly start sliding your feet down opening you
knees out to the side finding you’re supported by the konasana letting your knees be heavy if you wish you can bring the blocks
right under the knees right under the thighs in order to relax and sink into
the stretch now slowly extend your both legs up and
slide your legs out to the side away from one another
finding your support it split trying to keep you going as close to the wall as
you can and stayin here and just observe the gravity do the jobs or the
stretching inner thigh and you’re growing maybe your hamstring you can help yourself a little bit to
slightly feed the legs even closer to the floor inhale and exhale slowly start sliding
your legs up you can slightly bend the knees and move your feet back up and
squeeze the knees in towards the chest and then slowly roll to your right side from your right side keeping your knees
on the mat just rotate the chest up towards the ceiling trying to place your
left shoulder on the mat and observe the sensations in your middle back gaze to
the left side you know slowly return to a fetal
position from here all to your belly when you’re one forum on top of the
other being your forehead on top of the forum and we legs extended you can open
your toes out to the side and breathe here sinking your pelvis your belly into
the mat relax me move back and your hips Yanik feel now slowly roll to the
outside for your fetal position with your knees bent and from here rotate
this chest up towards the ceiling bringing your right shoulder down to the
floor engage in to the right side breathe
observe the sensations trying to sink your upper back into the mat and from here slowly return to your
fetal position on the left side and then slowly roll to your backs
standing your legs and preparing for each of us and
extending your arms palms facing up feet I met with a part a line in your
forehead with your chin thinking your shoulders into the net it’s can anybody to make sure each and
every cell of your body is completely relaxed in each and every muscle you
joined the bone your organs relaxing your toes and ankles relaxing your feet the oceans the cuff muscles relaxing your knees relaxing your thighs your hips your goals
your powers relax on your lower back and you Betty your abs and your chest not in your shoulders your arms your
fingers into the mat relaxing your head your face muscles your lips the Ireland relaxing at all relax miss Kay observing the support of the earth in
your back body during the air touching the skin you can stay in shavasana for as long as
you wish if you’re ready to finish the practice with me you can slowly start
waking up your body moving your fingers your toes stretching your arms overhead bring your knees in towards the chest we’re well into your right side and then slowly building your way up to
a comfortable seated position keeping your eyes closed staying connected to
your practice Jenny palms towards the heart center and
taking a moment to observe how you feel after the practice if you’re more tuned
in to what’s going on in your heart in your mind in your body thank you guys for joining me for this
beautiful practice I hope you feel great more tuned in more relaxed ready to go
to sleep please subscribe if you’re not subscribe yet turn on the notifications
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