Search
Loading
A yoga flow for sleep with Elizabeth
00:00 / 00:00
Yoga For Sleep With Elizabeth
Skylight • Ep 1
Watching Now
Yoga For Sleep With Elizabeth
Yoga For Sleep With Elizabeth
Skylight • Ep 1 • 05:56

Relax and embrace peace with a mild yoga practice designed to improve your sleeping quality. This easy program lowers daily stress and gets you ready for a good night's sleep.

As you move through the simple poses, you will notice your muscles relax. The gentle, systematic movements calm your body and prepare it for deep relaxation. The concentration on deep, rhythmic breathing acts as a calming guide, enabling your mind to unwind and let go of the day's anxieties.

This sleep yoga routine is ideal for all levels of expertise. It's not about mastering advanced postures; it's about developing a restful sleep regimen. By implementing this exercise into your bedtime routine, you may develop a sense of calm that lasts throughout your sleep, resulting in a more profound and uninterrupted slumber.

Accept the simplicity of this yoga practice as a method for increasing sleep. Allow the gentle stretches and deep breathing to become a nightly habit, a reward for a good night's sleep.


View Transcript
- Hello, thank you for joining me for this yoga sequence to help you get ready for bed. This is usually what I do before I get ready for bed. So if you would, just meet me on your mat. We're gonna lie down on our backs. And then once you're on your back, just go ahead and draw your knees in, give yourself a hug, stretching the low back, and then begin to rock from to side to side, massaging the low back. From here, bring your feet back down to the ground, and we're gonna move into a pose called Supta Baddha Konasana. So you're gonna let your knees wing out to the side, and you're gonna bring the soles of the feet together. Just breathing here into the hips. And then while you're here, we're going to bring one hand to the heart space and one hand to the torso. And just breathe into your belly, and then up into your ribs, and then up into the chest. And then let it go. Inhale, breathe into the belly, the ribs, the chest, and then let it go. Good. From here, bring your knees together, draw your knees back in. And then we're gonna move into a pose called Fountain Pose. So we're gonna bring the hands to the back of the legs and extend the legs up towards the ceiling. So your knees might be bent here, and that's okay. Or maybe you're able to straighten out your legs. So just letting the circulation run back down towards your heart. This is really great for restless legs if you have restless legs at night. Super good for calming the nervous system. While you're here, you can play with movement of the ankles, maybe flexing and extending, maybe making circles in one direction, and then the other. Good. From here, we're gonna move into a twist. So bend the knees, and then we're gonna bring the knees over to the right, and we're gonna T out the arms like you're the letter T. So you want your arms to be in alignment with each other. And then take your gaze over the left shoulder, so you're looking in the opposite direction of your knees. Breathing here. If you notice that your left shoulder is hovering off the ground, then that's a sign that maybe you need to lengthen your spine. Maybe bring your feet down towards the end of your mat. So breathing here for a few breaths. Make sure you're breathing into your belly, your ribs, your chest. If you'd like to deepen the stretch, you can place your right hand on top of your left knee or your left quad. Maybe close the eyes. Good. One more breath here. And then we're gonna take it to the other side. So from here, we're gonna bring the knees back to center. Slowly take it over to the other side. So bringing the knees over to the left. Take your gaze over to the right. T'ing out your arms. Again, checking in if this right shoulder is hovering off the ground, maybe extend a little bit, bringing the legs down towards the end of the mat. Notice if you're holding the breath and back to that slow rhythmic breath through the nose. Then from here, take your left hand, place it on top of the right knee or the right quad. Good. One more breath here. And then we're gonna come out of this twist. We'll draw the knees back in, and then this time, rub your arms around your shins. Reach your head up towards your knees like you're going to kiss them. Thank them for all they do, they're so important. And then slowly lower your feet back down to the ground. And we're gonna extend the legs long in a pose called Corpse Pose. So this is how we're gonna end our practice today in Shavasana. So just let your legs relax, maybe shake your feet out, wiggle the fingers, shimmy the shoulders down. We're gonna do a little tension release here. So I want you to squeeze your fists as tight as you can on the inhales. So squeeze and then squeeze every muscle in your body, even your facial muscles. Squeeze, squeeze, squeeze. And then exhale through the mouth, let it go. We're gonna do that one more time. Squeeze, inhale, inhale. And let it go. Good. Now as you lay here, we're going to go through different parts of the body, just relaxing each one. So we're gonna start at the space between the eyebrows. Relax the muscles around your eyes. Relax all the muscles around your cheekbones. Maybe take a swallow and relax the tongue away from the roof of the mouth and let your jaw relax. Relax the front of the neck and the back of the neck. Relax the shoulders. Relax the arms and the hands. Relax the spine. Relax your hips. Relax the legs and the feet, completely letting go. You can stay here for as long as you need. Maybe just go ahead and fall asleep if you're in your bed. Thank you for letting me guide you through your relaxation practice. Namaste.

Watching Now
Yoga For Sleep With Elizabeth
Yoga For Sleep With Elizabeth
Skylight • Ep 1 • 05:56

Relax and embrace peace with a mild yoga practice designed to improve your sleeping quality. This easy program lowers daily stress and gets you ready for a good night's sleep.

As you move through the simple poses, you will notice your muscles relax. The gentle, systematic movements calm your body and prepare it for deep relaxation. The concentration on deep, rhythmic breathing acts as a calming guide, enabling your mind to unwind and let go of the day's anxieties.

This sleep yoga routine is ideal for all levels of expertise. It's not about mastering advanced postures; it's about developing a restful sleep regimen. By implementing this exercise into your bedtime routine, you may develop a sense of calm that lasts throughout your sleep, resulting in a more profound and uninterrupted slumber.

Accept the simplicity of this yoga practice as a method for increasing sleep. Allow the gentle stretches and deep breathing to become a nightly habit, a reward for a good night's sleep.


View Transcript
- Hello, thank you for joining me for this yoga sequence to help you get ready for bed. This is usually what I do before I get ready for bed. So if you would, just meet me on your mat. We're gonna lie down on our backs. And then once you're on your back, just go ahead and draw your knees in, give yourself a hug, stretching the low back, and then begin to rock from to side to side, massaging the low back. From here, bring your feet back down to the ground, and we're gonna move into a pose called Supta Baddha Konasana. So you're gonna let your knees wing out to the side, and you're gonna bring the soles of the feet together. Just breathing here into the hips. And then while you're here, we're going to bring one hand to the heart space and one hand to the torso. And just breathe into your belly, and then up into your ribs, and then up into the chest. And then let it go. Inhale, breathe into the belly, the ribs, the chest, and then let it go. Good. From here, bring your knees together, draw your knees back in. And then we're gonna move into a pose called Fountain Pose. So we're gonna bring the hands to the back of the legs and extend the legs up towards the ceiling. So your knees might be bent here, and that's okay. Or maybe you're able to straighten out your legs. So just letting the circulation run back down towards your heart. This is really great for restless legs if you have restless legs at night. Super good for calming the nervous system. While you're here, you can play with movement of the ankles, maybe flexing and extending, maybe making circles in one direction, and then the other. Good. From here, we're gonna move into a twist. So bend the knees, and then we're gonna bring the knees over to the right, and we're gonna T out the arms like you're the letter T. So you want your arms to be in alignment with each other. And then take your gaze over the left shoulder, so you're looking in the opposite direction of your knees. Breathing here. If you notice that your left shoulder is hovering off the ground, then that's a sign that maybe you need to lengthen your spine. Maybe bring your feet down towards the end of your mat. So breathing here for a few breaths. Make sure you're breathing into your belly, your ribs, your chest. If you'd like to deepen the stretch, you can place your right hand on top of your left knee or your left quad. Maybe close the eyes. Good. One more breath here. And then we're gonna take it to the other side. So from here, we're gonna bring the knees back to center. Slowly take it over to the other side. So bringing the knees over to the left. Take your gaze over to the right. T'ing out your arms. Again, checking in if this right shoulder is hovering off the ground, maybe extend a little bit, bringing the legs down towards the end of the mat. Notice if you're holding the breath and back to that slow rhythmic breath through the nose. Then from here, take your left hand, place it on top of the right knee or the right quad. Good. One more breath here. And then we're gonna come out of this twist. We'll draw the knees back in, and then this time, rub your arms around your shins. Reach your head up towards your knees like you're going to kiss them. Thank them for all they do, they're so important. And then slowly lower your feet back down to the ground. And we're gonna extend the legs long in a pose called Corpse Pose. So this is how we're gonna end our practice today in Shavasana. So just let your legs relax, maybe shake your feet out, wiggle the fingers, shimmy the shoulders down. We're gonna do a little tension release here. So I want you to squeeze your fists as tight as you can on the inhales. So squeeze and then squeeze every muscle in your body, even your facial muscles. Squeeze, squeeze, squeeze. And then exhale through the mouth, let it go. We're gonna do that one more time. Squeeze, inhale, inhale. And let it go. Good. Now as you lay here, we're going to go through different parts of the body, just relaxing each one. So we're gonna start at the space between the eyebrows. Relax the muscles around your eyes. Relax all the muscles around your cheekbones. Maybe take a swallow and relax the tongue away from the roof of the mouth and let your jaw relax. Relax the front of the neck and the back of the neck. Relax the shoulders. Relax the arms and the hands. Relax the spine. Relax your hips. Relax the legs and the feet, completely letting go. You can stay here for as long as you need. Maybe just go ahead and fall asleep if you're in your bed. Thank you for letting me guide you through your relaxation practice. Namaste.


Skylight
More from
Skylight