10 Minute Evening Yoga

Welcome to 10 minute transformation. Today’s 10 min yoga class is bedtime yoga to help you fall asleep.

After you stretch in the yoga poses in this class you might sleep better.

This is a beginners level class that is best done in your bed. Relaxing bedtime yoga for 10 minutes should not require more than your bed, a pillow and a blanket.

This easy yoga routine practice can become a 10 minute habit to help you sleep every night.

Evening Yoga Class

Before we begin lay down on your bed and take a deep full breath and full body stretch for 10 seconds.

Next draw your knees into your chest for a slow flow yoga bedtime stretch sequence.

Make slow yoga circles with your knees for a min. Do 12 rounds in one direction before moving your body the opposite way for the same amount.

A beginner might feel relaxation fast. Let the anxiety of the day melt away.

Next place your feet on the bed just wider than your hips. Bring your knees together to touch. Gently move your knees side to side in slow calming gentle stress releasing yoga stretches for hips.

Next bring your feet to touch and without stress guided knees fall open. This nighttime yoga stretch helps you sleep.

Take 15, 20 or 30 seconds to let the miracle of this yoga pose work it’s magic.

For our final bedtime yoga practice move into pigeon yoga pose. Find a good fit for your body to help you sleep.

Place one foot on your opposite knee. Draw your knee toward you for the greatist stretch. If it is too much place your foot back on your bed. Do the other side.

Last we will move into a bedtime yoga twist. No props should be needed but might help if your back is tight.

Let both knees drop to the left and hold for a very slow time and then repeat on the other side.

Evening Yoga Conclusion

Use a guided meditation or focus on your breath to help you fall to sleep in a minute after this yoga bedtime 10 mins class.