Relaxing Yoga For Peace ♥ Nama'stay In Bed

hi guys welcome to your bedroom yoga today is going to be a yoga sequence that I've created for you to be done in your bed either in the morning when you wake up or when your ready for sleep this particular yoga sequence is super slow its going to be very easy and really focused on your breathing so if you're ready either on your bed or on the floor and lets do it alright guys so were going to begin today in a comfortable seated position on your mat or on your bed take a deep breath in and then exhale take your left ear to showlder and then come to center switch to the other side back to center interlace the finges place the hands behind the head push that chin down towards the chest bring those elbows in feel that stretch in the back of the neck great way to wake up the body or to get it ready for bed awesome release bring the hands back in fron place the hands under the chin push the chin right up to the sky stretching the front of your neck taking a deep breath in into your nose exhale letting it go awesome come back to center inhale reaching the arms up this time twist to one side and then release the forehead all the way down reaching those arms as far as you can then come into side stretch reach that left arm far over as u can lengthening out take that left arm and bend the elbow look up towards the ceiling feeling a deeper stretch extend the arm lets take it to the other side inhale reach up exhale twist and release to the other side forehead down to the knee make sure both sit bones are grounded on the mat don't lift your hips off the floor inhale exhale opening to your side stretch right arm over reach as far as you can lengthening through the right side inhale exhale wonderful lets bend that top arm this time look up towards the elbow adding that bit of twist inhale exhale come back to center stretch and release inhale reach the arms up palms together this time following from your hips seated head to tow forward fold now you can modify this if you need to by bringing the hands reach for the toes trying to keep that back nice and flat bend the knees to make sure you we don't fold from the lumber spine breathe inhale your nose as you exhale see if you can go deeper now if you're doing this in the moring start with your knees bend and then making your way to straight knees over to straight knees eventually our bodies can be a bit stiff in the morning reach the arms up ad then release lets scoot over to the top of the mat your going to bring your left knee to your chest and then slowly make your way down to the floor take a gentle rock side to side massaging the hip flex that foot go ahead and grab your toe big toe with your left fingers and then bring that heel right up towards the ceiling now extending the leg feel deeper stretch and then keep holding on the the toe and then take the leg to the side modification your going to bend the knee keep that leg stright see how far you can take it holding on to your big toe pulling that leg as close to your ear or if your holding on to your knee come back to center taking your spinal twist cross your left over right knee allow both knees to fall look over your left shoulder both arms extended out take a deep breath in softly exhale through your mouth letting your body release into the floor come back to center and then stretch your body out take a deep breath in exhale imagine like your pulling to the opposite sides of the room feel that lengthening stretch take a deep lengthening stretch awesome roll yourself up back to our seated head to tow you can always modify this feeling the coolness of the air coming in and warmth as you exhale just let your body release into this posture let go come back up hugging your right knee into your chest and then slowly making your way down were going to reverse pull that right knee and starting with a gentle rock side to side by grabbing behind the knee think about your heel pointing up towards the ceeiling feel the stretch through the leg hold the back of the knee if this is a bit much exhale open the leg to the side other arm out to the side take right leg as far over to the side as you can feeling the stretch through the inner tigh take a moment to let yourself feel the benefit of those pose inhale bring it back to center hug the knee back in lets take our spinal twist bring the right leg over left both knees falling to your left as you look over your right shoulder if you feel any cracks in your spine its very normal don't be aarmed extand and then release well done guys go ahead and hug your knees into your chest and just begin to gently rock side to side massaging that lumber spine and then reaching one arm over your head rolling to your fetal position and coming up to your seated position releasing the hands on the knees just gently rocking your head and down letting go of any tension taking another deep breath in exhale let it go inhale reaching the arms up palms together exhale bring your hands to your heart wonderful body that you have that allows you to do all the wonderful things in your life deep breath in exhale thank you guys so much for joining me tofay and i hope you have a wonderful day or a restful sleep namaste

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