Yin Yoga · Sleep · Nervous-system · Hips
Bedtime Yoga Challenge Day 15
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A gentle, grounding half-hour of bedtime Yin, inspired by the low-to-the-floor way little ones naturally sit and settle. We begin resting in child’s pose, open the hips in a long butterfly, ease through the quads in saddle, then soften into happy baby before melting down into corpse pose. It’s quiet, close to the earth, and designed to leave you calm and ready for sleep.
Anyone who wants to slow down and feel grounded before bed — beginners and seasoned yogis alike. It’s especially lovely if your mind is busy at night and you’d like a calm voice to guide you gently back to your body and your breath.
A cushion, yoga block or bolster to sit on for the seated poses, your mat, and a warm, quiet space where you can be still. Every pose has a gentler option and a deeper one, so take whichever your body asks for and come out of anything sooner if you need to.
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Just something to sit on — a cushion, a yoga block or a bolster — so your hips are a little higher than your knees in butterfly and saddle. It's optional, but it makes the seated poses much kinder. Otherwise all you need is your mat and somewhere warm and quiet to be still.
Absolutely. Every pose has a gentler version — sit further from your feet in butterfly, stay upright in saddle rather than leaning back, and hug your knees in for happy baby. Find your edge at about 60–80%, let the shape do the work, and never force anything. Yin isn't about how far you go.
Katie built this routine from the grounding, low-to-the-floor ways her kindergarten students naturally sit and move. The result is a simple, calming sequence that keeps you close to the earth — perfect for winding down at the end of the day.
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