momentformovement
Yoga: Relax the Body for Sleep
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Hi! I’m Devin. Thanks for joining me and taking a Moment for Movement. Let’s get started.
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Breathe deeply. Inhale arms up, exhale them down to your sides.
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Reach to the right and them to the left
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Gently lower your chin to your chest and roll your ear towards your shoulder (both sides)
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Interlace your fingers and reach your arms out. Then bring them behind you and arch your back.
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Exhale and fold forward
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Exhale, arch your back, inhale, round your spine. Continue to move gently with your breath.
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Sit your hips back and relax in child’s pose
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Thread your left arm under the right & reach. Lower your shoulder to the mat.
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Repeat on the opposite side, threading the right arm under the left.
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Bring the soles of the feet together, lean forward, exhaling, keeping the back flat.
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Place the R leg outside the L thigh, R hand behind the back & lower the L arm outside of the R thigh
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Switch sides, if you prefer, you can keep the bottom leg (right) straight rather than bending it.
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Pull your knee to your chest, circle the toes, straighten the knee and stretch your hamstring
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Bend the knee and open the leg to the right. Then cross it over to the left.
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Repeat on the left side. Pulling the leg into your chest to stretch your hip and hamstring.
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Open the bent knee to the left, then cross it to the right.
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Place you right ankle on left knee, reach both hands to the back of the left hamstring and pull
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Switch sides. Left ankle to right knee.
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Hug both knees to your chest and gently rock side to side.
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Breathe deeply.
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Relax your body, mind and breath.
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momentformovement
Devin
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