Yin Yoga · Sleep · Nervous-system · Back · Digestion
Twists & Bends for Bedtime · Challenge Day 12
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Welcome to Day 12 of the Bedtime Yin Yoga Challenge — a gentle 30-minute evening practice built entirely around soft twists and bends. We open in dragon to release the hips and groin, add a slow, mindful twist, then rest back into child’s pose before moving into shoelace with a side bend and a twist. After working both sides, we come down onto the back for a long two-knee reclined twist to wring out the day. The whole class stays slow and still, so your spine feels eased and your mind quietly settles for sleep.
Anyone wanting to unwind and let go of the day before bed, whether you’re brand new to Yin or well practiced. It’s especially lovely if you carry tension in your back, or if your mind tends to race at night and you’d like something calming to guide you down. Follow the shapes at your own pace and take the gentler option whenever you need it.
Just your mat and a warm, quiet space where you can be still. A couple of yoga blocks and a cushion are handy for the seated poses — nice to sit on or rest an elbow onto — but they’re entirely optional. Every pose here has a gentler option and a deeper one, so make each shape your own, and come out of anything sooner if you need to.
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Not at all — your mat and a cozy space are all you really need. That said, Katie does reach for a couple of yoga blocks and a cushion in a few of the seated poses, so if you have them nearby they're lovely for sitting on or resting an elbow onto. Everything works beautifully without them too.
Yes. Every pose has a gentler version and a deeper one, and twisting especially is about staying at your appropriate edge — around 60–80% — rather than going as far as you can. As Katie says, as long as you can feel a little twist in your spine, you're doing it just right.
Gentle twists feel really soothing for the spine and help release the tension of the day, and this slow, still practice is designed to calm your mind and ease you toward a restful night. It's a beautiful way to unwind before you sleep.
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