Yin Yoga · Sleep · Nervous-system · Stress · Hips-lower-back
A gentle 33-minute bedtime stretch · all levels, no props
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A gentle 33-minute Yin practice made for the end of the day — the kind of slow, quiet stretch that helps you set the day down before bed. We stay low to the floor the whole way through, starting in Corpse Pose to settle, then moving softly through Reclined Butterfly, a gentle hug for the lower back, Reclined Swan for the hips, Banana Pose along the side body, and a Reclined Twist for the spine, before resting again at the end. Each shape is held a while so gravity and your breath can do the work — and every pose has a lighter option and a deeper one, so you choose what feels right tonight.
Anyone winding down in the evening and looking for a soft, unhurried stretch before sleep. It’s lovely after a long or busy day, when your body feels tight through the hips and lower back, or when your mind won’t quite switch off and you’d like something calming to come home to. New to Yin? You’re very welcome here — the shapes are simple and gentle, and I talk you into each one. Read the pose notes below first if you’d like to know what’s coming.
Just your mat and a warm, quiet space where you can be still. No props are required, though a cushion or folded blanket nearby is always welcome — a little support under the knees or hips can make the longer holds feel softer. Wear something comfortable, dim the lights if you can, and give yourself permission to pause whenever you need to.
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Yes — that's exactly what I made it for. Every shape is done lying down or close to the floor, held softly and slowly, so nothing here should rev you up. It's meant to help you let go of the day and feel ready to rest, so dim the lights, get cosy, and let it wind you down.
No, just your mat is enough. If you'd like a little extra support, a cushion or two under the knees in Reclined Butterfly, or under the hips in the hug, can make the holds feel softer — but nothing is required. Use whatever helps you feel more at ease.
It is. The poses are simple and stay close to the ground, and I offer a lighter option and a deeper one for each, so you choose how far to go. Come to about 60–80% of your stretch, never forcing, and read the pose notes below first if you'd like to know what's coming.
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