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Bedtime Yoga | 20 Minute Bedtime Yoga Practice | Yoga With Adriene

Yoga with Adrienne

Adriene Mishler

Focus Area(s):

Full Body

20

minutes

Duration: 

Workout Type:

Yoga, Toning/Strength

December 17, 2015

0:30

Workout starts at

​

  1. Comfortable Seat (Cross-legged position or one foot in front of the other)
  2. Neck Rolls (drawing big circles with the nose)
  3. Prayer Pose (palms together at the heart, bowing head to hands)
  4. Point and Flex (through the extended right foot)
  5. Gentle Side Bend / Forward Fold (towards the extended right leg, Janu Sirsasana/Head-to-Knee Pose)
  6. Gentle Counter Twist (left palm behind, right arm sweep overhead)
  7. Point and Flex (through the extended left foot)
  8. Gentle Side Bend / Forward Fold (towards the extended left leg, Janu Sirsasana/Head-to-Knee Pose)
  9. Gentle Counter Twist (right palm behind, left arm sweep overhead)
  10. Foot Massage
  11. Butterfly Pose (Baddha Konasana - drawing tops of thighs down, lifting heart on inhale, dropping chin on exhale)
  12. Reclined Butterfly Pose (Baddha Konasana)
  13. Belly Breathing (in Reclined Butterfly)
  14. Hugging Knees to Chest (Apanasana variation)
  15. Gentle Spinal Twist (knees melt over to the left)
  16. Gentle Spinal Twist (knees melt over to the right)
  17. Bridge Pose (Setu Bandhasana)
  18. Shoulder Stand (Sarvangasana) or Plow Pose (Halasana)
  19. Fish Pose (Matsyasana) - Counter Pose
  20. Shavasana (Corpse Pose)

Tags:

Floor

Low impact (or with low impact alternatives)

No jumping, No burpees, No planks

No equipment

None

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