Yin Yoga · Sleep · Nervous-system · Beginner
Short holds, lots of shapes, ending flat on your back
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A bedtime practice that moves a little first, then settles. Worth saying plainly: this isn’t a long-hold Yin class, and the title doesn’t pretend otherwise. Most shapes here get three or four breaths rather than three or four minutes.
It opens with Cat-Cow, moving with the breath, and a deliberately casual Downward Dog — paddle the feet, sway the hips, knees bent, heels wherever they land.
Then the shapes get quieter. Thread the Needle on each side for the upper back and shoulders. Puppy for three breaths, elbows bent if the arms tingle. Child’s Pose, which Katie frames as your own cocoon — anything trying to get in can be told you’ll think about it another time.
Onto your back for reclined Butterfly, knees hanging rather than pushed, then a reclined twist each way, knees hugged in, and two minutes in Corpse.
If your body wants to move a bit before it lies down, this is the one. If you want to be still from the first minute, take one of the long-hold bedtime classes instead.
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Not strictly, and the title is honest about it. Most shapes here are held for three or four breaths rather than the two to five minutes a Yin hold takes, and it opens with Cat-Cow and Downward Dog. Think of it as a gentle wind-down that borrows Yin shapes — lovely before bed, but not a long-hold practice.
Any of the bedtime classes built on three-minute holds will suit you better. This one is for evenings when your body wants to move a little before it settles, rather than to be still from the first minute.
No. A cushion or block under the hips helps in Child's Pose if your hips don't reach your heels, and that's the only place it really matters.
Bend the elbows and bring the hands back towards you. It's held for only three breaths here, but tingling is always a reason to change the shape rather than wait it out.
Two minutes, with an open invitation to stay. Katie mentions a separate ten-minute guided Savasana if you want to carry straight on into a longer rest instead of getting up.
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