Yoga to Fall Asleep Quickly

This gentle bedtime yoga stretch is a 12-minute nighttime yoga practice for sleep, relaxation, and nervous system regulation—designed to release tension, calm anxiety, and help your body prepare for deep rest. In this calming evening practice, we move slowly through relaxing and restorative stretches for the hips, spine, and nervous system, helping your body downshift naturally into rest. There’s no effort, no pushing, and nothing to do perfectly. Simply arrive as you are and allow gentle movement and deep breathing to guide you toward sleep. This practice is especially supportive if you’re: • winding down before bed • feeling overstimulated or anxious in the evening • holding tension in the hips, lower back, shoulders, or neck • creating a consistent, soothing nighttime ritual You can practice this on your bed or on the floor, using pillows or blankets for comfort and support. Move slowly, pause whenever you need, and allow this to be a soft transition into rest and sleep. If you prefer listening with your eyes closed, this practice is also on my podcast, The Calm Lab. 🌿 Explore more with me: • Website: https://www.thecalmlab.org • Podcast: The Calm Lab • Substack : https://substack.com/@thecalmlabwithk... • Instagram: @thecalmlabwithkassandra With love and calm, Kassandra The Calm Lab ––– Chapters ––– 0:00 – Welcome & Getting Comfortable 0:45 – Body Awareness: Feeling Contact with the Bed 1:30 – Gentle Spinal Twists 2:30 – Hands & Knees Stretch: Side-to-Side Movement 3:30 – Cross-Body Stretches: Legs & Arms 5:00 – Cat-Cow & Hip Movement 5:45 – Cobra & Sphinx Stretch 6:30 – Hip Release & Windshield Wiper Legs 7:30 – Legs Up the Wall / Supported Stretch 8:30 – Breathwork: Inhale Through Nose, Slow Exhale Through Lips 10:00 – Body Awareness & Grounding 11:00 – Preparing for Rest & Closing 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.