Yin Yoga · Sleep · Hips · Back
A 30-minute evening stretch for hips, legs & spine · Day 4
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A gentle half-hour of Yin to close the day, with the focus on your hips, legs and spine. We settle into a few long, slow holds — a wide dragonfly forward fold, a knees-to-chest hug for the lower back, and a long banana stretch down each side of the body — each held for a few minutes so gravity can do the work and the day can drain out of you. Do it in dim light, right before bed. 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 sleep and free up tight hips, heavy legs and a tired back — whether you’re brand new to Yin or already have a practice. If you’ve been sitting or on your feet all day and you feel stiff, wound up or restless at night, this class meets you where you are.
Just your mat, and somewhere warm and quiet where you can be still. A cushion or block to sit on is lovely if your hips are tight in the dragonfly, and a blanket nearby keeps you cosy as you settle. Press pause any time you need to.
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Yes — that's exactly what it's for. Practice in dim light as the last thing you do before sleep, and let the slow holds wind you down. If you'd like a little more, follow it with the guided relaxation and drift straight off.
No props are required. If your hips feel tight, sitting up on a cushion or a block for the dragonfly can make the forward folds easier and kinder. A blanket nearby is lovely for warmth as you settle.
Yes, it's all levels. Every pose has a gentler option and a deeper one, and you only ever come to about 60–80% of your edge — never forcing. Read the pose notes below, then follow along at your own pace.
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