Night routine

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Yoga routine to do at night.

Namaste

In today's video, we are going to do a routine before going to bed

Before going to bed, we are going to want to relieve a little, those discomfort that we can have in our back, and in some way, relax the whole body, to try to rest as best as possible

I recommend that you sit in a position in which you are comfortable, you can use a brick

Even a cushion

To start, you place yourself in a position where you are comfortable, dropping your knees forward

Relaxing our arms on our knees, and here we will inhale

Raise arms up, and when exhaling, palms to our center

Inhaling, up

Exhaling, to our center

Do it with eyes half closed

We don't want to activate our body, if not, go relaxing, our breathing too

Support your left hand

Raise your right hand up, to the left side

Take a couple of breaths gaining space on that side of the lung

Inhale and exhale, switch sides

Exhale

Inhaling, both arms up, lower your right hand to your left knee, left hand from behind and inhale chest out, exhale

Turn your head

Inhale up, exhale to the other side

Take a couple of breaths on each side

Inhale, up, exhale, low

Now, let's remove our cushion and our brick, or whatever you have chosen

We get into quadruped position

Align well, separate your knees, hips back, stretch your arms, balasana a little active

To stretch your arms well and your whole back, relax your head

Inhale, gaze upwards, walk to your left side and relax

Inhale, change to your right side and relax

Inhale, return to your center

Walk with your hands back

And here, we are going to use, pillows a puff, whatever you have on hand

And we sat down

And here, simply, supports the soles of the feet on the ground, and supporting your hands on your knees, you let your back fall back, your arms at the sides, and you relax

Feeling your chest wide open

How you do a passive extension

Here you can, drop your knees to the sides, doing restorative butterfly

Favoring that opening of the hips too, and of the chest

Take the breaths you need here, to come back supports soles of the feet and hands, lift your chin to the chest and sit up

And finally, to assist our return circulation of our legs, you can do this in bed, if the bed is attached to a wall, you can use the bed directly

You lie down, in this way, as close to the wall as you can, bring your gluteus, you lie on your side and from here, you lean back, you get closer your gluteus towards the wall, you lie on your back, and you support the soles of the feet on the ground

You can adjust your posture here

You can adjust your posture here

And just stretch your legs, and relax here

You can also, supporting the soles of the feet, raise your hips up

To release tension in your pelvic floor

You can open your legs, what you need

Also to favor the opening of the hips passively

And when you're ready, you return to support the soles of your feet and, lie on your side again, and turning you sit up, with the help of your hands

You connect with your baby

Before falling asleep

You transmit

Your peace

Your love

And to sleep, especially when the pregnancy is more advanced, maybe we will need several pillows, to help us, to feel more comfortable

One for the head, of course

And maybe, two more

And maybe two more pillows, one to put it between your knees, and another under your tummy

We lie on our side

Like this, our hips stay aligned, our tummy supported and it doesn't pulls us from the lumbar area, and our neck aligned with our spine

It's recommended to change places

And like this, we favor a greater rest with less pain on our back

Namaste

Audio and subtitles

Audio:

  • English

Subtitules:

  • Spanish
  • English

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