Yin Yoga · Sleep · Nervous-system · Stress
The last thing before bed, with the lights already low
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Class 5 of Loving Silence, and the one to reach for last thing at night.
Everything is supported and nearly everything is lying down: Reclined Butterfly over a bolster, Reclined Twist through the spine, Caterpillar down the back line, and Legs Up the Wall for legs that have carried you all day. Corpse at the end, for as long as you like.
Long, passive holds give the body a slow signal that the day is over — which is rather more useful at bedtime than anything effortful. Dim the lights, stay in your pyjamas, and if you fall asleep before the end, that is the practice working.
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Yes, and you're welcome to stay in your pyjamas. Most of it is done lying down and works perfectly well on a mattress. Legs Up the Wall wants an actual wall, and Reclined Butterfly is better with a firm bolster or pillow under you — but if bed is what will get you to practise, practise in bed.
Then it worked. There's nothing to finish and no reason to stay awake for the last pose. This class is built to be left partway through.
Katie says a few quiet words to guide you into each shape and a bell marks the end of each hold. Everything else is silence — which matters more at bedtime than at any other time of day, because a voice in your ear is the thing keeping you awake.
A bolster or firm pillow, a blanket, and a couple of blocks if you have them — books work fine. Dim the lights while you're at it. None of it is essential, but the more supported you are, the less you have to hold yourself up, and that's the whole point tonight.
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