30-Min Yin Yoga for Sleep

What this practice is

You are so welcome to Day 1 of the Bedtime Yin Challenge. This is a gentle, full-body wind-down to do before bed — about thirty minutes of slow, deep stretches, each pose held for two to three minutes, to help you unwind, relax, and let go of the day. It’s the first night of a thirty-day habit, and an easy, unhurried place to begin.

Who it’s for

Anyone who wants to switch off at the end of the day — whether you’re brand new to Yin or already have a practice. Every pose has a gentler option and a slightly deeper one, so you choose what feels right tonight. No experience needed; just bring a tired body.

What you’ll need

Just your mat. If your hips feel tight, keep a cushion or a yoga block nearby to sit on — otherwise you’re fine as you are. Dim the lights and give yourself somewhere warm and quiet to settle.

How to practise before bed

There’s nothing to force here. Come to your first edge in each pose — enough that you can feel it, never enough to strain — and then be still and let it be. You don’t have to do any fancy breath work; just notice yourself breathing in, and notice yourself breathing out. And if your mind starts thinking, that’s completely normal — don’t worry, just gently close the door on the thought and come back to your body.

To finish

When you’re done, if you have the time, there’s a ten-minute Savasana you can flow straight into to let everything soak in. And if you’d like this as a guided nightly habit — rather than choosing a video each evening — the full 30-Day Bedtime Challenge lives inside the membership’s Sleep program: press play each night and let it carry you toward falling asleep faster and sleeping through.

Take good care of yourself. Good night.