30-Min Nervous System Reset

What this Yin class is

A gentle 30-minute reset for a frazzled nervous system. We settle in constructive rest, ease the often-tight psoas with a supported knee-to-chest release, then open the chest in a supported fish with reclined butterfly. From there we soften the hips in reclined swan and a slow figure-4 twist, take one big full-body stretch, and melt back into constructive rest to finish. Slow, quiet and deeply calming from beginning to end.

Who this class is for

This one is for you if you’re carrying stress or anxiety, recovering from a busy week, or struggling to switch off at night. It’s beginner-friendly and almost entirely reclined, so there’s nothing to force and nowhere to be. Come exactly as you are.

What you need

Two yoga blocks, and a bolster if you have one — a firm pillow or cushion works just as well for resting your head and propping your chest. A warm, quiet space where you can be still is all else you need. Every pose has a gentler option and a deeper one, so take whichever your body wants today.

How Yin Yoga works — three simple cues

• Find your edge. Come to about 60–80% of your capacity — a real stretch, but never forcing or straining.
• Hold for time. Yin poses are held a couple of minutes or more; the length is where the change happens. Come out sooner if you need to.
• Be still. Settle body and mind, and rest your attention on your breath — then come out slowly when it’s time.