Yin Yoga · Sleep · Nervous-system · Hips · Flexibility
Bedtime Yin Yoga Challenge Day 28
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A calm, slow 30 minutes to unwind the lower body before bed. We work through the hips and legs with a long shoelace fold and gentle twist on each side, an intermission in caterpillar to stretch the spine and hamstrings, and a soft reclined butterfly to open the hips, before resting in corpse pose. It’s Day 28 of the Bedtime Yin Challenge, and it’s designed to help you release the day and drift toward sleep.
Anyone who wants to stretch out tired legs and hips and quieten the mind at the end of the day. It’s a lovely wind-down whether you’re new to Yin or well practiced, and it asks nothing of you but to settle and breathe. If you’re brand new, just 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 cushion or yoga block to sit on is really helpful for the seated poses, and a block or two under your forehead is nice as you fold — but every one of these is optional. Every pose has a gentler option and a deeper one, so make it your own and pause whenever you need to.
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Nothing is essential, but a cushion or a yoga block to sit on makes the seated poses much kinder on the hips — it helps your pelvis tip forward and your seat bones settle. If you have a block or two, they're lovely to rest your forehead on as you fold. Come as you are and use what you have.
Absolutely. Yin isn't about how far you fold — every pose has a gentler option, from staying upright in half shoelace to letting your head simply hang. Find your edge at about 60–80%, let the shape do the work, and let your body open in its own time.
Yes — that's exactly what it's made for. The whole class is slow, still and calming, working gently through the legs and hips so your body and mind can wind down. Dim the lights, get warm, and let it be the last thing you do before sleep.
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