Yin Yoga · Sleep · Nervous-system · Hips-lower-back
Bedtime Yin Yoga Challenge Day 29
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This is a slow, soothing bedtime practice designed to melt away the day and prepare you for sleep. We begin with a long, restful child’s pose, open gently through the hamstrings and spine in half-butterfly and caterpillar, then soften the hips and lower back in happy baby before settling into stillness. Every hold is unhurried, the breathing is calm, and the whole class carries you toward that grounded, sleepy state.
This one is for anyone who wants to unwind before bed, quieten a busy mind, or ease tension out of the hips, hamstrings and back at the end of the day. It’s an all-levels practice, so it’s just as welcoming if you’re brand new to Yin as it is if you’ve been on the mat for years.
Just a mat and a little space beside your bed. A bolster, cushion or a couple of pillows is nice to have — under the hips in child’s pose or beneath the knee in half-butterfly — and a yoga block or cushion can lift the hips in the seated folds. None of it is essential. Every pose has a gentler option and a deeper one, so you can always find the version that feels right for you tonight.
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Not at all — every pose works beautifully without props. If you'd like a little extra support, a bolster, cushion or pillow is lovely under the hips in child's pose, and a block or cushion can rest under the knee in half-butterfly. Use whatever helps you feel cosy and supported.
Absolutely. This is a gentle, all-levels practice. In the forward folds we're only ever coming to your first edge — a soft stretch, never a strain — so your nose doesn't need to be anywhere near your knees. Your body decides how far you go, and staying at that first edge is doing the pose perfectly.
Yes — it's designed for exactly that. The long, still holds and slow breathing help settle your nervous system for rest. You can even stay in corpse pose afterwards and drift off, or follow it with Katie's 10-minute guided relaxation to complete your wind-down.
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