Yin Yoga · Sleep · Nervous-system · Hips · Shoulders
Bedtime Yin Yoga Challenge Day 26
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This is a slow, soothing evening practice — Day 26 of the Bedtime Yin Yoga Challenge — made to help you let go of the day and drift toward sleep. You’ll settle into long, still holds: an easy cross-legged fold and gentle seated twist, Dragon pose to open the front of the hips, and Thread the Needle to release the shoulders, each softened by a return to Child’s Pose. It’s less about stretching hard and more about quietly unwinding, breath by breath.
It’s for anyone who wants to relax and prepare for a good night’s sleep, from complete beginners to seasoned practitioners. Because everything is held and gentle, it suits tired bodies and busy minds alike — no strength or flexibility needed, just a willingness to slow down and be still.
Just your mat and a little quiet space. A cushion or block under your seat helps the hips settle, a couple of blocks can support your forehead in the folds, and a blanket under the knees is welcome for Thread the Needle. Every pose here has a gentler and a deeper option, so you can always find the version that feels right for you tonight.
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Nothing is essential. A cushion or yoga block under your seat makes sitting more comfortable, a couple of blocks can support your head in the folds, and a blanket under your knees is lovely if they feel tender. Have them nearby if you'd like, but bare-mat is completely fine.
Yes. Every pose has a gentler option — in Dragon you simply keep your back knee where it's comfortable, and in Thread the Needle you can rest your top arm forward instead of hooking it behind you. You're only ever looking for a gentle stretch, never a strain.
That's exactly what it's designed for. The pace is slow, the holds are long and still, and it winds down into Child's Pose and rest, so you can climb straight into bed afterwards feeling calm and unwound.
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