Yin Yoga · Sleep · Nervous-system · Full-body
A 30-minute full-body bedtime stretch, supported by a bolster and blocks
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A gentle half-hour of Yin to close the day, with your props doing the holding for you. We rest over a bolster and blocks through four long, deep shapes — a supported child’s pose, a melting heart, a folded caterpillar, and a supported fish — held for a few minutes each so your body can soften and let go. The props mean you can be fully passive: settle your weight, let the shape do the work, and drift toward sleep. Come as you are — every pose has a gentler option and a deeper one, and you choose what feels right tonight.
Anyone who wants to wind down before bed with a little extra support under them — whether you’re new to Yin or already have a practice. If you feel tired, wound up, or achy at the end of the day, resting over a bolster makes the stretches feel comforting rather than effortful. New to Yin? Read the pose notes below first, then follow along at your own pace.
Your mat and a bolster, or a couple of yoga blocks — or both, if you have them. Don’t worry if you only have one or the other; a firm cushion works just as well. Have a blanket nearby for warmth, dim the lights, and settle somewhere quiet where you can be still. Adjust your props and yourself as much as you need — there’s no rush to get into any pose. Press pause any time.
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A bolster, or a couple of yoga blocks — or both, if you have them. Don't worry if you only have one or the other; a firm cushion or a few folded blankets work just as well. I'll show you exactly where to place everything as we go, so the props hold you rather than the other way round.
Yes. Resting over a bolster makes these deep shapes feel comforting rather than effortful, so it's a lovely, forgiving way to practice Yin. Come as you are — every pose has a gentler option and a deeper one, so you choose what feels right tonight.
Right before bed, in dim light and something warm. It's designed to wind you down, so it's lovely as the last thing you do before sleep — let the props carry you and follow your breath as it slows.
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