Yin Yoga · Sleep · Shoulders · Nervous-system
Bedtime Yin Yoga Challenge Day 20
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This is a soothing 30-minute bedtime practice that gently unwinds the neck, shoulders and chest — the places we quietly hold a whole day of tension. You’ll move through eagle arms and cow-face arms to open the shoulder joints, ease into a seated swan to release the chest, and finish with soft neck stretches and a few rounds of cat-cow before melting into a final rest. It’s a quiet, restful way to let the upper body soften before sleep.
This class is for anyone carrying tightness in the neck and shoulders, especially at the end of a long day. It’s welcoming to all levels — whether it’s your first Yin practice or your twentieth day in a row. If your body feels stiff and tired, that’s completely normal, and you’re warmly invited to come into every pose at a depth that feels kind to you.
A strap or belt is useful for cow-face arms, but it’s entirely optional — you can reach your hands toward each other instead. A cushion or block to sit on can make the seated poses more comfortable. Beyond that, all you need is your mat and a quiet space. Every pose has a gentler option and a deeper one, so you can always find the version that suits you tonight.
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A strap or belt is handy for the cow-face arms, but it's optional — if you don't have one, simply reach your hands toward each other instead. A cushion or block to sit on can make the seated poses more comfortable, but nothing is essential.
Absolutely. Every pose has a gentler option — you can hold opposite shoulders instead of binding the arms, sit up on a cushion, and keep your legs simply crossed. You're always invited to work at whatever depth feels comfortable for your body tonight.
Yes. The focus here is your upper body, so hip openers like half shoelace or seated swan are entirely optional. If your hips need a rest, just sit comfortably and enjoy the neck and shoulder release.
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