Yin Yoga · Sleep · Nervous-system · Hips
30-Min Bedtime Yin Yoga Challenge Day 23
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Day 23 of the Bedtime Yin Challenge is all about going inward and retreating — a soft, soothing practice to help you let go of the day. You’ll settle into a long-held sleeping swan on each side, resting your body onto a bolster, ease open the heart and shoulders in puppy pose, then melt into slow reclined twists before drawing both knees in and finally spreading out to rest. It’s quiet, unhurried, and made to leave you calm and ready for sleep.
Anyone who wants to unwind and stretch gently at the end of the day, whether you’re brand new to Yin or well practiced. It’s especially lovely if your mind tends to race at bedtime — the long holds and calm cues give you somewhere soft to land. Follow along at your own pace and take the gentler option whenever you need it.
A bolster is nice for this one, and a yoga block to prop it up, but a couple of firm pillows or cushions work beautifully too — and if you have nothing to hand, you can simply do the poses as they are. A folded blanket under the knees is welcome in puppy pose. Find a warm, quiet space, and know that every pose has a gentler option and a deeper one, so you can make each shape your own.
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It's lovely to have one, but not essential. Katie uses a bolster and block to prop up sleeping swan and support the hips, though a couple of firm pillows or cushions work just as well. If you have nothing to hand, simply do the poses as they are — you'll still feel every bit of the calm.
Absolutely. Yin isn't about how far you go — you come to about 60–80% of your stretch and let the shape do the work. Every pose here has a gentler option, from resting on your props in sleeping swan to bending your elbows in puppy, so you can always find a version that feels right for your body.
Yes — that's exactly what it's designed for. The whole class winds down toward stillness, and Katie invites you to stay resting in corpse pose for as long as you like at the end, or drift straight into her 10-minute guided relaxation. It's made to soften you into sleep.
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