Yin Yoga · Sleep · Nervous-system · Back
Relaxing Deep Back Stretch · Bedtime Yin Yoga Challenge Day 18
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Day 18 of the Bedtime Yin Yoga Challenge — a gentle sequence of supported backbends to unwind the spine before sleep. We move slowly from sphinx and seal down onto the belly, rest in crocodile and child’s pose, then open the front of the body in saddle before softening with a seated twist and a long, restful supported fish. It’s a soothing way to release tension around the heart and lungs and create a little more space to breathe.
Anyone wanting to unwind at the end of the day with slow, supported backbends — whether you’re brand new to Yin or well practiced. It’s especially lovely before bed, when a calm, open chest and a released spine help the whole body let go.
A yoga block or two is the main thing — you’ll rest on them in supported fish and can sit on one in saddle. A cushion, bolster or folded blanket are all welcome extras for a little more padding and support. Find a warm, quiet space where you can be still, and remember every pose has a gentler option and a deeper one — choose whichever feels right for you tonight.
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A yoga block or two is the one thing worth having — you'll rest on them in supported fish and can sit on one in saddle. A cushion, bolster or folded blanket are all lovely extras if you have them, but anything soft from around the house will do. Nothing fancy is needed.
These are gentle, supported Yin backbends, not deep or forceful ones. Every pose has a softer option — you can stay in sphinx instead of seal, keep saddle upright rather than reclining, and come out any time. Move to about 60–80% of your edge and let your body guide you.
Yes. Yin isn't about how far you go — you find your edge, let the shape do the work, and take the gentler version whenever you need it. Follow along at your own pace, and over the challenge you'll notice things opening in their own time.
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