Wind Down Yoga – 12 Minute Bedtime Yoga – Yoga With Adriene

(gentle music) – Hello everyone.
Welcome to Yoga With Adriene. I’m Adriene and this is my
trusty assistant Benji and today we have an awesome 10
minute wind down yoga for you. So come on down to the ground. As soon as you’re
ready start to breathe deep. We’re gonna start in all fours. Thank you, Benji. Just start to take a load
off here with some Cat-Cow. So whenever you’re ready
starting to move with the breath we’ll drop the belly,
open the chest, breath in and then
use your exhale to round through the spine. Draw your chin to
your chest and breathe out. And just that
simple move, again, we’re gonna inhale,
drop the belly, open the heart forward as you press away from the
earth with your hands. And then exhale continue to
claw through the fingertips as you draw the navel up, chin to chest rounding
through the spine. Then go ahead and do
one more on your own. And then I’ll meet you
in a nice Tabletop Position. Neck nice and long,
nice neutral spine. From here, let’s together
bump the hips to the left. Take your gaze to look
past your right shoulder. And come back through center. Bump the hips to the right, take your gaze
past your left shoulder. Then come back to center, you’re
gonna just draw little circles with the tailbone forward,
around and back. The one way and
then reverse the circle and move in the other direction. Just nice, soft,
easy movement. Excellent, then from here
we’re going to bring the big toes to touch. Bring the knees
just a bit wider. And we’re going to
inhale to drop the belly, open the chest. Exhale, round through here. Chin to chest. Inhale, drop the belly,
open your heart. Exhale letting go
of the day thus far, letting go of any
stress and tension as you round through the spine. Then do one more on your own. Beautiful, and then send
the hips all the way back. Melt your heart to
the earth to Child’s Pose, Extended Child’s Pose. Take a moment here
to close your eyes and listen to the
sound of your breath. Give the thinking mind a break
as you begin to slowly invite the body to relax.
The mind to relax. And winding it down for the
day or decompressing after any activity or, let’s face it, sometimes we experience
heavy stress load. So it’s all good.
We’re tending to it here. Take one more breath. And then slowly begin to
come back to all fours. Then you’re gonna from here
cross one ankle over the other and use your hands to guide
you here as you come all the way through to a seat. (chuckles) Benji’s
feeling relaxed as well. Then from your cross-legged seat
bring your hands together at your heart and lift the
sternum up to your thumbs here. Take a deep breath in. And as you exhale, relax the
shoulders down away from the ears and close your eyes. Find a moment of stillness here. A moment of calm. A peaceful moment
of conscious breath. Excellent and then slowly
we’ll bat the eyelashes open and come all the
way to our backs. So nice and slow. The rest of this practice is
floor work so as you start to come down to the ground just
notice what it feels like, ah, to take this
time for yourself. A little goes a long way. Just think the next five minutes
you get to spend feeling the support of the
earth on your back. If you can, extend
your legs out long. (laughs) Excuse me, Benji. (Benji moans) Sorry bud. And when you’re ready,
take the arms up and overhead for a nice full body stretch. Use this as an
opportunity to check in. Where are you at?
How are you feeling? Start to open up
through the shoulders here. You can wiggle the fingertips. Take one more total body
stretch as you breathe in. And then as you breathe out,
you’ll slowly bring the fingertips down and nice and
easy you’re gonna hug just the right knee in
towards your chest. Wrap your arms around your right
shin and really squeeze that right knee up
towards your heart space. Start to slowly
activate through the left leg. Just to create a
little stability. And then when you’re ready,
inhale in and exhale, gently peel the
nose up toward the knee. Keep the skin of the
face soft, best you can. Shoulders relaxed. Take one more breath in here. And then on an exhale,
gently lay your head, your neck, your shoulders
back down on the earth. And we’ll take the right knee
and guide it all the way across the body coming into a twist. So right knee moves towards the
left side of your mat and you can open up
through your right arm, your right wing and send your gaze past your right fingertips as you breathe deep here, listening to your heart’s song or the sound of your breath. Notice where you might
be clenching or holding. Soften through the
skin of your forehead. Try to relax your jaw. And then when you’re ready,
gently guide it back to center. And we’ll send the right leg out and peel the left
leg all the way up. Wrap your arms or
hands around your left shin, squeeze the left
knee up towards your face. And when you’re ready,
inhale in, exhale, peel the nose
up towards the left knee. Feel that compression
in the belly massaging the internal organs. Keeping the shoulders relaxed. And then slowly release. When you’re ready, take the
left knee across the body, Supine Twist. So open up
through your left arm. Notice how this side is
different and just take a second here to close your eyes,
go inward and, once again, really breathe deep
and listen to the sound of your breath in order
to kind of anchor any busy thoughts or monkey mind. Really listen to
nice audible breath. I love the image here and in
most twists but especially in a nice Supine Twist of two beautiful hands
wringing out a dirty rag or a sponge and just all of that
excess water and the things you don’t need,
the dirt, the grime rinsing out and away. Take one more breath here. Feel that rinse in spine. And then slowly
guide it back to center. With the left knee
hugging in towards your heart, go ahead and allow the right
knee to come up and meet it. You’re going to take a second
here to just give yourself a big hug and really
feel that embrace. So close your eyes and
notice what it feels like. And your hug doesn’t
have to look like mine. We’re here to really learn how
to or relearn I should say how to love and honor our bodies
just the way they are so you can modify,
you can make do. Just want to take
a moment that feels like you’re really
present with yourself. Whatever that means to you. Great, and then take
a nice gentle inhale in. Reaching the fingertips now
towards the outer edges of the feet or the inner arches,
yogi’s choice. We’re gonna take a version of
Happy Baby by kicking the soles of the feet up towards the sky. And if this is
not available to you, you can work one leg at a time holding onto
your shin or pant leg. So hands on the inner arches
or on the outer edges the feet. We’re gonna kick
the legs up to the sky. We’re gonna ground the shoulders
down to the earth and take the deepest breath
you’ve taken all day. Beautiful, then slowly release. From here, hands
will come to the rib cage. We’re gonna
windshield wiper the legs left to right, back and forth. Nice and easy breezy
until the legs eventually lay all the way out. We come in to Shavasana. I’m gonna move
mine so Benji can stay. Just let your limbs relax here. Close your eyes. Take one final buoyant beautiful
inhale in through your nose. And this time as you exhale
allow the weight of your body to relax completely and
fully into the earth. Thanks for sharing your time and
your practice with me and all the beautiful people around
the world practicing together. Taking care of our mind, of our body. and of our spirit too. I’ll see you next time. Take good care. Namaste. (gentle music)

100 thoughts on “Wind Down Yoga – 12 Minute Bedtime Yoga – Yoga With Adriene

  1. Hi my friends! Today's practice is a big request – something short, simple and easy to follow. Something that you can wind down with. How do you feel after taking 12 minutes to relax your body?

  2. Perfect after an extremely stressful day of dealing with the flooding in Baton Rouge! BTW…yoga mate make good tarps in an emergency!

  3. For Day 7 of Embrace, I preceded this sweet practice with 6 Minutes Yoga For Abs, a useful quickie combo. Love you Adriene ??‍♀️??‍♀️?? and Benji was perfect company ! ?

  4. EMBRACE day 7. Evening yoga in the morning. Sometimes, you just have to fit it into your schedule whenever you can! 😉
    Thank you for this gentle practice, Adriene! Namasté <3

  5. Benji heals my soul. Also. I comment every day to be hold myself accountable but also to celebrate said accountability! ??

  6. Super yummy practice! Very effective even in this small segment of time. Thank you Adriene, namaste ?✌

  7. Good Night everyone , I just did my wind down yoga so if I type craziness it's cause I sorta Zen out lolz, lovely practice today so Namaste Everyone and goodnight ?????❤??

  8. I EMBRACE the fact that Benji let out a little grunt when you gently pushed him with your foot…just like a Heeler!! Don’t you know that spot is HIS, Adriene!? ?♥️

  9. One of my cats actively joined the class with me, massaging me and rubbing herself against me while I was on the floor and also she thought my crotch was a nice place to cuddle while I was in "Happy baby pose". I just couldn't help laughing…I don't know if this was relaxing but it was fun. Day 7 of Embrace in!!

  10. I paired this practice and the creating space practice together from the Embrace calendar.
    I am loving ? the month of June playlist ????‍♀️??

  11. I am so happy I found this video ! My body feels so relaxed, I feel so calm and ready for a good night sleep. 10mn was just PERFECT !!! Thank you soooo much ! Greetings from France ?

  12. Never been a good sleeper. Always tossing & turning & going over things in my head a hundred times over. I did this practice right before bed last night & I had to come back & comment to tell you that I slept like a baby. First time in a long time that I feel well rested. Thanks Adriene xo

  13. Thank you Adriene for another amazing and relaxing yoga tutorial ❤️ you’ve helped me ground myself and relax before bed. ❤️

  14. I suffer from periodic insomnia and I can't thank you enough for how this video has helped. I fell out of yoga practice some time ago, but I will definitely be looking at more of your videos.

    Thank you again and namaste.

  15. This was so nice, thank you. I struggle to find sleep sometimes and this really helped me to relax and clear my mind. I find it hard to focus on my bible time at night if my mind is racing from the day as well. This was a great help.

  16. I use to do Pilates/yoga fusion class twice a week and after doing this, I miss having that class! I feel so much more relaxed to end the night and was one with my body and mind! Thank you for this!!

  17. 2am and my dysregulated nervous system was in overdrive after a tough few days. Ready for bed now. Thank you x

  18. Thank you Adrienne for this soft practice! This was my first time back on the mat since I had a concussion in February and the gentle movement felt so good. I’m having all the feels now, but mainly gratitude for this amazing community ❤️

  19. This looks very relaxing and not complicated
    I'm going to do this with my older children they both have anxiety and i think this could help them day to day
    Thank you

  20. What happens at 1:30 (Benji and Adriene looking right together) is arguably one of the cutest things that's happened.

  21. just did some relaxing yoga with my roommate through this tutorial after a long day in classes, conferences, and meetings! definitely what we needed before heading to bed. rejuvenating, calming, and refreshing. thanks so much! definitely my favorite yogatuber on here! 🙂

  22. One of my favorite series, so easy to follow, great for a peaceful night time yoga practise… Thank you @yogawithadriene ?

  23. This was a really helpful practice today. I managed to induce a fever by doing a core workout and was able to calm and cool down with this video. <3 I wish I had the strength that I had a year ago to keep up with the workouts, but at the very least I walk/bike ride with my dogs and use videos like these (in addition to your other less intense vids) to keep up with the practice and keep things flowing. Unfortunately with my slowly degrading health I just can't do anything that takes a toll on my heart, so I do what I can.

    Thank you!

  24. I always come back to this practice when I've had a busy day and I want to transition into my relaxing evening.
    Thank you, Adriene! Feeling supported. Namasté <3

  25. You have no idea how much this practice has helped my back. You’re truly amazing. I can’t thank you enough. By the way I always say Namaste back to you.

  26. It was my first time trying to do yoga while a bit high on weed…. it's the best thing ever I recommend anyone who smokes to try this.
    Also ++ I generally decided to try to start yoga and this channel was recommended to me by a dear friend. This has to be the best existing body health/training channel there is. Thank you Adriene for doing what you're doing. You always seem to know when my shoulders are tense! <3

  27. I’m a newbie and have been using this practice for about a month. Tonight I switched up when, where and how I did it. Through my AirPods, I could hear (assuming yours) a heartbeat (mostly during the twists). I’m like she has a great camera/mic lol! It may be my newbie nurse’s ear developing but it was super relaxing. Lol kinda weird! Thanks for sharing this!

  28. I think Benji gets so much out of these routines! I couldn't do this with my doggie, because she would want to lay on top of me, lol

  29. Thank you for this video!!! I've been doing it every night for 3 months now and it had made a world of difference. ?

  30. Im new here and i just want to tell you to keep doing what you love. Thanks for the video i use it as a cooldown after workout

  31. Going on vacation tomorrow and couldn’t relax for bed until I did this! I’m def sleepy and ready for bed; this practice also helped me feel less anxious and racing thoughts about vacae went away

  32. I would just like to take the time to thankyouu millions! Love your videos, so relatable as my puppy is also with me ?

  33. I keep loving this one. Needed it so much! Now I feel ready to start doing yoga every day again. Still very tight and sore, but we can fix that 🙂 namaste, thank you Adriene!

  34. Thanks Adriene, this is a great wind-down yoga practice. I really like the sound of your intro track. Can you recommend some music playlist to listen for the early morning or before going to bed? Something which is soothing and calms the mind.

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