Yin Yoga · Sleep · Nervous-system · Hips
Bedtime Yin Yoga Challenge Day 22
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This is a slow, grounding evening practice designed to help you let go of the day and drop into rest. We move through just a handful of long, quiet holds — Child’s Pose, Squat, Dangling and Deer Pose — each one inviting your energy to sink down and out into the earth. The whole class builds toward a feeling of being cleaner, calmer and lighter, ready for sleep.
This is for anyone who wants to unwind and stretch gently before bed — no experience needed. It’s especially lovely if your mind is busy or you’re carrying tension from the day, as every pose here is chosen to settle and ground you. With modifications offered throughout, it suits beginners and seasoned practitioners alike.
Have a yoga block or two within reach, and a cushion or folded blanket nearby for extra support. You’ll want a warm, quiet space where you can lie down at the end. Every pose has a gentler and a deeper option, so meet your body wherever it is this evening.
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Have a yoga block or two nearby, and a cushion is handy too. You'll sit on a block for Deer Pose and can tuck one under your hips or head in Child's Pose. If you don't have blocks, a firm cushion or a folded blanket works just as well.
Absolutely. Every pose has a gentler option — you can widen your knees in Child's Pose, sit on blocks in Squat, keep your knees bent in Dangling, and prop your hips in Deer Pose. You're only ever going to about 60–80% of your edge, so there's no forcing.
Yes — it's designed as a bedtime practice to calm the nervous system and ground your energy. You finish lying down in Corpse Pose, and Katie suggests flowing straight into the linked 10-minute guided relaxation to drift off.
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