Name: 7 Minute Bedtime Yoga - Yoga With Adriene
Uploaded: 2021-01-28T01:23:03.000Z
Duration: 6 min 59 s
Description: Thousands of YouTube videos with English-Chinese subtitles! Now you can learn to understand native speakers, expand your vocabulary, and improve your pronunciation...

The imperative

Let's start in a nice  comfy seat of your choice.

or in a chair, just come  to a nice comfortable seat.

And let's start to  give the thinking mind

Let's close the eyes,  trust me, trust yourself,

trust the video,  hard part is over, you started

the video and now we're  here so let's close the eyes,

And best you can, just  see if you can kind of notice

where your energy lies,  maybe it's a little anxious,

maybe you are  already feeling lethargic,

and you just want to  ride the wave to sleepy town.

So whatever it is for  you, it will be different

to drop the right ear  over the right shoulder

and just send the  left fingertips out long.

And then slowly draw your  left fingertips up towards

And then bring the  head back up to center

and you're going to  cross your left arm all the way

across your chest, use the right hand to guide it over

and sit up nice and tall  and then soften your gaze

or close your eyes  and breathe deep here

and then use an  exhale to release everything

and draw the left ear  over the left shoulder

and send the right  fingertips out on a nice soft

make sure you're  not clenching in the jaw.

See if you can slow  your breath down here.

We'll slowly release  and moving slow here

in this transition,  use your hands on the earth

or if you're on the  couch or a chair, you're going

to come down to the  ground now, move nice and slow,

and we're going to come  all the way to our backs.

And as soon as you get  there, really feel the earth

underneath you, that support,  and hug the knees

up to the chest and give yourself a great big hug here,

find length in the spine  as you squeeze the knees

Now rock gently side to  side here if it feels good.

Maybe peel the nose  up towards the knees.

and as you exhale,  really relax the shoulders

and just empty it out with everything you've got here.

Hands come to the knees, you're just going to draw circles

and then the other.  Still acknowledging the support

using every exhale to  relax the weight of the body.

reverse your circle  if you haven't already,

and then when you feel  satisfied, you're actually

let the feet be soft here, you can kind of flipper them

out too a little bit,  to relax through the ankles.

And you can stay here or you can transition to Happy Baby.

So if you want something that's a little more passive,

you might just stay here,  close your eyes,

relax your shoulders,  let gravity do the work.

Or maybe a Happy Baby, grabbing the outer edges of the feet,

sending the soles of  the feet towards the sky,

Then slowly  releasing the legs to earth.

And to extend the legs out long, we're going to windshield

wiper the legs, so you'll  start by shifting the knees

And just kind of releasing  any tension in the glutes,

as you get down  there, heyo, good night.

And eventually the  legs extend all the way out.