Yin Yoga · Sleep · Nervous-system · Hips
Bedtime Yin Yoga Challenge Day 24
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A calm, restful evening of wall Yin — Day 24 of the Bedtime Challenge — where the wall carries the weight and you simply let go. After a gentle shoulder opener we bring the legs up the wall and stay a while, then work slowly through the hips and groin with dragonfly, happy baby, a figure-four swan on each side, and a wide butterfly. It’s soft, quiet and deeply soothing — the perfect way to unwind before sleep.
Anyone who wants to relax, stretch out the hips and legs, and settle down for the night — especially at the end of a long day. Because the wall supports you throughout, it’s welcoming for complete beginners and just as lovely for seasoned practitioners. If you’re new, follow along at your own pace and take the gentler option any time you need it.
A bit of clear wall space to get your legs up, and a bolster, cushion or some folded blankets to tuck under your hips for support. That’s it — plus a warm, quiet spot where you can be still. Every pose here has a gentler option and a deeper one, so make each shape feel right for your body and press pause whenever you need to.
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A clear stretch of wall you can get your legs up against, and a bolster, cushion or a few folded blankets to slide under your hips. That extra support makes legs-up-the-wall far more comfortable, so it's well worth setting up before we begin.
Absolutely. The wall does most of the work for you here, so you can simply rest your legs against it and let gravity open the body. Find your edge at about 60–80%, take the gentler option whenever you like, and never force a shape — everything is held gently and slowly.
Resting your legs up the wall is wonderfully calming — it helps the blood flow back out of tired feet and legs, eases the hips, and settles the nervous system so the body is ready for sleep. It's a lovely, low-effort way to end the day.
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