Yoga: Relax the Body for Sleep
Hi! I’m Devin. Thanks for joining me and taking a Moment for Movement. Let’s get started.
1
Breathe deeply. Inhale arms up, exhale them down to your sides.
2
Reach to the right and them to the left
3
Gently lower your chin to your chest and roll your ear towards your shoulder (both sides)
4
Interlace your fingers and reach your arms out. Then bring them behind you and arch your back.
5
Exhale and fold forward
6
Exhale, arch your back, inhale, round your spine. Continue to move gently with your breath.
7
Sit your hips back and relax in child’s pose
8
Thread your left arm under the right & reach. Lower your shoulder to the mat.
9
Repeat on the opposite side, threading the right arm under the left.
10
Bring the soles of the feet together, lean forward, exhaling, keeping the back flat.
11
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.
13
Pull your knee to your chest, circle the toes, straighten the knee and stretch your hamstring
14
Bend the knee and open the leg to the right. Then cross it over to the left.
15
Repeat on the left side. Pulling the leg into your chest to stretch your hip and hamstring.
16
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
18
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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Relax your body, mind and breath.
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