Yin Yoga · Sleep · Nervous-system · Flexibility
Challenge Day 11
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A gentle 30-minute evening Yin practice — Day 11 of the Bedtime Yin Challenge — with a focus on the legs and feet. We begin low to the ground with toe squat and ankle stretch to wake up and release the feet, then move through squat and dangling twice to open the hips, groin and hamstrings, before easing into the quads with saddle and finishing softly folded in butterfly. It’s grounding, quietening work — the kind that helps the whole body let go before bed.
Anyone who wants to unwind and stretch out tired legs at the end of the day, whether you’re brand new to Yin or well practiced. It’s a lovely way to close the day, and every pose is offered in stages so you can find the version that suits you tonight.
Just your mat and a warm, quiet space where you can be still. Props are all optional: a folded blanket or towel under sensitive knees, a block or two to sit on in squat or saddle, and a cushion or bolster to lie back on. Every pose has a gentler option and a deeper one, so take whichever your body is asking for.
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Not at all — you can do the whole class with just your mat. That said, a folded blanket or towel under sensitive knees is lovely in toe squat and saddle, a block or two makes squat and saddle easier to settle into, and a cushion or bolster is nice to lie back on. Everything is optional — come as you are.
Yes. Yin isn't about how far you go — find your edge at about 60–80%, let each shape do the work, and take the gentler option whenever you need it. Katie guides toe squat, ankle stretch and saddle in stages so you can stop wherever feels right for you tonight.
After a day on your feet, releasing the legs, ankles and quads can feel wonderful, and the forward folds like dangling and butterfly have a naturally calming, quietening effect. It's a soothing way to unwind and let go before you sleep.
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