Yin Yoga · Sleep · Hips · Shoulders
A 30-minute evening stretch for hips & shoulders · Day 3
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A gentle half-hour of Yin to close the day, with a focus on your hips and shoulders — the places we tend to hold the most after hours of sitting and hunching over screens. We settle into Dragon to open the hips and hip flexors, fold forward from an easy cross-legged seat to reach into the glutes and lower back, then open the shoulders and chest with Cow-Face arms before a soft spinal twist. Each shape is held for a few slow minutes. Come as you are — every pose has a gentler option and a deeper one, and you choose what feels right tonight.
Anyone who wants to unwind before bed, whether you’re brand new to Yin or already have a practice. If your shoulders have been curling forward all day, or your hips feel tight and restless, this class meets you where you are. It’s Day 3 of the Bedtime Challenge, but it stands on its own too — dip in whenever you need to switch off.
Just your mat, and somewhere warm and quiet where you can be still. A strap or belt is handy for the Cow-Face arms, and a couple of yoga blocks are nice for the hips and to sit on — but none of it is essential, and I’ll show you how to do every pose without props. A cushion or blanket nearby is lovely for extra comfort. Press pause any time you need to.
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No. A strap (or a belt, or anything strap-like) and a couple of yoga blocks are lovely if you have them — especially for the Cow-Face arms — but every pose works perfectly without them. Come as you are.
Hips and shoulders. You'll hold Dragon and a seated Easy Pose fold to open the hips and glutes, then Cow-Face arms to release the shoulders, chest and upper back, finishing with a gentle spinal twist.
Yes. It's an all-levels bedtime practice, and every pose has a gentler option and a deeper one — you find your edge at about 60–80% and let the shape do the work.
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