Yin Yoga · Sleep · Back · Nervous-system
30-Min Back Stretch for Bedtime · Challenge Day 10
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Day 10 of the Bedtime Yin Yoga Challenge — a gentle 30 minutes for the back and spine to ease out the stiffness of the day and soften you for sleep. We begin lying on the front in sphinx, with an option to deepen into seal, then rest in child’s pose and open the sides of the spine with slow side bends. From there we roll through a few rounds of cat-cow before settling onto the back for a long, quiet reclined twist on each side. It’s warm, unhurried, and made to be done right before bed.
Anyone with a tight or tired back who wants to unwind before sleep — it’s perfect for beginners and just as lovely if you’re well practiced. If you’ve been sitting or standing all day, this is a kind way to let the spine release. 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. This is a no-props class, though a cushion or blanket nearby is nice to tuck under your hips or knees if you’d like a little more support. Every pose has a gentler option and a deeper one, so make it feel right for your body tonight.
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No — this one is designed for just you and your mat, so you can roll it out beside the bed and press play. If you'd like a little extra comfort you're welcome to slip a cushion or blanket under your hips or knees, but nothing is required.
Yes — it's a gentle, all-levels practice made to ease a tight back after a long day. Every shape has a softer option: you can slide the elbows further forward in sphinx, keep a bend in your arms in the side bend, and let the twist stay small. Find your 60–80% and let the pose do the work.
A slow twist gently unwinds the spine and invites the whole body to settle, which makes it a lovely way to end the day. We hold each side for a few quiet minutes so you can soften, breathe, and feel yourself drifting toward rest.
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