Yin Yoga · Sleep · Nervous-system · Hips
A 30-minute bolster wind-down for sleep · Day 14
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A gentle half-hour of bolster Yin to close the day — slow, supported stretches where you drape your body over a bolster and let it hold your weight, so the muscles can soften and let go. Each shape is held for a few minutes to release the tension you’ve gathered and settle your body toward sleep. 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 switch off at the end of the day — whether you’re new to Yin or already have a practice. The bolster does a lot of the work here, so it’s especially lovely if you’re tired, tender, or simply want to be held while you stretch. If you feel wound up or restless before bed, this class meets you where you are.
A bolster is the heart of this class — but a firm cushion, a thick pillow or a couch cushion works just as well, so please don’t be put off if you don’t own one. A pair of yoga blocks nearby is handy if you’d like to lift the bolster a little higher, though they’re entirely optional. Then just your mat, and somewhere warm and quiet where you can be still. Press pause any time you need to.
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A bolster is all you really need — and if you don't have one, a firm cushion, a thick pillow or a couch cushion works just as well. If you have a pair of yoga blocks, keep them nearby: you can rest the bolster on them to lift it higher and deepen the stretch, but they're entirely optional.
Not at all. This is an all-levels class, and the bolster takes much of your weight so nothing feels forced. Find your edge at about 60–80%, let the shape do the work, and come out slowly. Read the pose notes above first if you're brand new.
Absolutely. Although this is Day 14, each class stands on its own — you're so welcome to practice at your own pace and drop in whenever suits you. Come as you are.
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