Yin Yoga · Sleep · Full-body · Flexibility
Bedtime Yin Yoga Challenge Day 16
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Day 16 of the Bedtime Yin Challenge — a full-body deep stretch to help you relax, unwind and let go before sleep. We open the hips and groin in dragon, work through the shoulders and outer hips in cow face, then melt onto our backs for a deep hamstring stretch, gentle reclined twists and cat pulling its tail, before resting in stillness. Long, slow holds to quiet a busy mind and leave the whole body feeling soft and ready for rest.
Anyone who wants to unwind at the end of the day and sleep a little easier. It suits all levels — whether you’re brand new to Yin or well practiced — because every pose offers a gentler shape and a deeper one. It’s a lovely way to close the day, on its own or as part of the 30-day bedtime challenge.
A strap or belt is the main thing, with a couple of yoga blocks and a cushion nearby if you have them — all used to make the shapes more comfortable, never harder. A warm, quiet space where you can be still, and dim lighting if you can. Every pose has a gentler option and a deeper one, so take whichever your body wants tonight and press pause whenever you need to.
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Have a strap or belt to hand — it makes the shoulder stretch in cow face and the reclined hamstring stretch much easier. A couple of yoga blocks are lovely under your hands in dragon, and a block or cushion is nice to sit on for cow face, but both are optional. If you don't have them, don't worry — you'll be well guided either way.
Absolutely. Yin isn't about how far you go — you'll come to about 60–80% of your stretch and let the shape do the work. Every pose has a gentler option and a deeper one, and the strap gives you as much length as you need. Just find your own edge and rest there.
Yes — it's designed as an evening wind-down. The long, still holds calm the body and quiet the mind, and Katie suggests following it with a short guided relaxation to melt fully into sleep. Dim the lights, get warm, and let this be the last thing you do before bed.
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