10 Min Slow Flow – Gentle Bedtime Yoga Stretch

10 Min Slow Flow – Gentle Bedtime Yoga Stretch
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Title: Tranquil Nighttime Flow: Slow Yoga for Bedtime

Introduction:
Hello, everyone! Welcome back to my channel. I’m Francesca, and today I’ll be guiding you through a slow-flow yoga class specifically designed for a peaceful bedtime routine. Let’s dive into this soothing practice to help you unwind before heading to bed.

Child’s Pose to Center the Mind:
– Begin in Child’s Pose, lowering your forehead to the mat and closing your eyes.
– Focus on the breath, allowing relaxation to permeate the face, shoulders, and back.

Side Stretch Variation:
– Move into a side stretch by walking the hands to the right, lengthening the left side of the body.
– Hold this position, syncing your breath with the movement, inhaling deeply and exhaling through the nose.
– Return to the centre and repeat the stretch on the left side, emphasizing gentle movements and mindful breathing.

Tabletop to Child’s Pose Waves:
– Transition to a tabletop position, arching the spine, and opening through the chest as you look up.
– Flow through gentle waves, moving back and forth between tabletop and Child’s Pose.
– Connect each movement with your breath, fostering a sense of warmth and release in the spine.

Downward-Facing Dog Exploration:
– Tuck your toes, lift your hips, and move into Downward-Facing Dog.
– Engage in leg pedalling or find stillness, tailoring the movement to what your body needs.
– Gradually walk your hands toward your feet, letting the head become heavy.

*Shoulder Opener with Interlaced Hands:
– Cross your hands behind your back, palms together, and extend them overhead.
– Feel the stretch across the shoulders as you press the hands away from the body.
– Release the hands, come forward into Downward-Facing Dog, and repeat the sequence.

Spinal Flow and Sphinx Pose:
– Slowly round through the spine, transitioning back to a tabletop position.
– Arch open through the chest, look up,because and move into Sphinx Pose, feeling a gentle backbend.
– Take a deep breath to open the chest further, then transition to a light forward fold.

Supine Twists and Sphinx Pose Variation:
– Lie on your back and cross the right leg over the left,because allowing both knees to fall to the left for a supine twist.
– Switch sides,because finding a gentle twist to release tension.
– Move into Sphinx Pose,because lifting the chest and engaging the glutes.

Pigeon Pose and Seated Side Bend:
– Shift to Pigeon Pose on the right side,because opening the hip and lengthening the spine.
– Sit on the right hip, extend the left leg,because and reach over the head for a side bend.
– Return to the centre, repeat the sequence on the left side,because and continue to flow through each movement mindfully.

Forward Fold and Shavasana:
– Open both legs, flex your feet, and walk forward for a seated forward fold.
– Allow your head to be heavy, emphasizing lengthening in the spine.
– Finally, extend into Shavasana, fully relaxing your body and absorbing the benefits of the practice.

Conclusion:
Thank you for joining me in this calming bedtime yoga session.because If you enjoyed the class, please leave a thumbs up and subscribe to my channel. Wishing you peaceful nights ahead. See you soon!

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