This soothing Essential Oil blend is great for calming the nervous system, easing tension, and promoting natural deep sleep.
It is a perfect complement to a restorative or candlelight yoga class.
Doing 5-10 minutes of yoga before bed can drastically improve your quality of sleep and prime your mind and body for relaxation.
You can make this blend in a dropper or a roller bottle. Put a few drops on your pulse points or diffuse 7-10 drops in your studio or bedroom before bed. If you intend to diffuse it I would recommend the dropper. If you intend to put it on pulse points, go with the roller.
30 drops Veriditas Lavender Angustifolia
19 drops Veriditas Neroli
4 drops Veriditas Ylang Ylang
About 2mls of Jojoba or other carrier oil
1 5ml glass dropper bottle or 8ml roller bottle
Combine Lavender, Neroli, and Ylang ylang. Top off bottle with Jojoba. Shake well.
Bed Time Yoga Sequence:
Sitting on your feet, Knees wide, bring forehead to the floor, and allow arms to reach back and rest on the floor alongside your legs. Allow spine to round as you feel your breath expanding your ribs in your back. Take long, intentional, deep breaths.
Roll up vertebrae by vertebrae beginning at your lumbar spine and allowing your head to be heavy, arriving last as you sit up straight.
Sit on your mat/floor with legs wide and the souls of your feet together.
Depending on how open your hips are it may feel nice to GENTLY “butterfly” your knees up and down. Sit with a tall, straight spine.
Your hands can either hold your feet, come together at he or touch the floor on either side of your seat.
Breathe deeply and imagine a string attached at the top of your head, pulling everything upwards. Breathe here for 10 deep breaths.
Lay back on your mat. Bending one knee at a time, hug them in toward your chest, keeping your head heavy and your neck relaxed. Roll gently from side to side and make small circles using the floor to massage your back anywhere that feels like it needs extra attention.
Thread The Needle
Laying on your back, bend your legs so the soles of your feet are on the floor and your knees are pointing toward the ceiling. Place your right ankle on your left knee and let your left knee be heavy toward your right side. Reach your right arm through your legs and hug your left leg toward your chest with both hands. Breathe here for 5 deep breaths and then lower your left leg toward the floor and switch sides. Do the same thing on your left side. Relax both legs long on the floor.
Reclined Spinal Twist
Hug both legs in toward your chest. Keep your right leg there and extend your left leg long on the floor. Bring your right arm wide at your side and keep both shoulder blades on the floor as your right leg crosses over your body toward the floor on your left side. Your left hand gently on your knee can take the stretch a bit deeper if it is available to you. Let your head turn toward the right and soften your gaze toward your hand. Breathe deeply into your lungs for 5 breaths. Untwist slowly and switch sides.
Lie flat on your back with arms about a foot from your body. Palms can be up or down, depending on what is comfortable to you. Allow legs to be hip distance apart or slightly wider. Allow feet to fall open to the sides. Feel the earth underneath you holding you and grounding you as you release, allowing each muscle to relax, beginning with the muscles of your face and working all the way down to the tips of your toes. Turn your attention to your breath and the rising and falling of your chest as you breathe in and out. Stay here for 2-10 minutes.
Slowly roll to one side and gently push yourself up to a seated position. Sit cross legged with your eyes closed and take a few deep breaths to seal in your practice.
article by: Beth Onward