Bedtime Stretch to Release Tension and Sleep Better

Описание: This short yoga for sleep practice is a gentle way to unwind at the end of the day and prepare your body and nervous system for rest. Designed to be practiced in bed or right before sleep, this 5-minute bedtime stretch uses slow movement, deep breathing, and soothing twists to release tension and signal safety to your system.

This practice is especially supportive if you’re feeling:
Restless or overstimulated before bed
Tight in the hips, back, or shoulders
Anxious, wired, or having trouble winding down
In need of a simple nighttime ritual for better sleep

Move slowly, breathe naturally, and let your body settle without forcing anything. You don’t need to do this perfectly—rest is the practice.

🤍 Ready for deeper support?
If you’re craving more consistent calm, you’re invited to join my Nervous System Reset—a gentle, trauma-informed series of practices designed to help you regulate, soften, and return to safety in your body.
You can find the Reset: https://www.thecalmlab.org/challenges
Use code YOUTUBEFAILY for $10 off

If you prefer listening with your eyes closed, this practice is also on my podcast, The Calm Lab.

Breathe. Move. Learn.
With care,
Kassandra

Chapters:
00:00 – Gentle Bedtime Arrival
Get ready for sleep and settle into rest

00:25 – Child’s Pose for Nervous System Calm
Deep breathing + grounding through the hips

01:00 – Side Body Stretch in Child’s Pose
Release tension through ribs, shoulders, and back

01:35 – Cat–Cow to Ease the Spine
Slow spinal movement to calm the breath and heart rate

02:15 – Prone Rest & Gentle Quad Stretch
Release the lower back, hips, and front body

02:55 – Supine Windshield Wipers
Lower back release + parasympathetic activation

03:25 – Knees to Chest & Happy Baby
Gentle hip opening for sleep

03:55 – Supine Twists for Deep Relaxation
Twisting to soothe the nervous system

04:30 – Figure Four & Final Rest
Hips soften, body settles, prepare for sleep

04:55 – Sweet Dreams
Transition into rest or sleep

Namasté Your Life, LLC recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, and assume all risk of injury to yourself.