Sleep Well

This calming yoga flow is designed to help you release the day and prepare your body and mind for deep, restful sleep. We’ll move gently through stretches that ease tension, slow your breathing, and quiet a busy mind. The sequence is suitable for all levels and can be done right before bed, with options to make it as soft and restorative as you need. By the end, you’ll feel relaxed, grounded, and ready to drift peacefully into sleep.

If your body is asking for more support, you might also like For A Peaceful Night’s Sleep here on Insight Timer.

For deeper support with falling and staying asleep, my course Sleep Reset offers a gentle, step-by-step approach to more restful nights.

Transcript

We'll begin in a supine butterfly pose.

Place the soles of the feet together and let your knees fall out to the side.

And take a couple of breaths here.

Coming into happy baby pose.

Grab the outside of your feet,

Arms are on the inside of the legs.

Press your lower back into the mat.

And then grab your big toes and start stretching out your legs.

Feeling a nice stretch in the hamstrings.

Then swing yourself up,

Coming into a seated position with your knees bent.

We're going to do a couple of rounds of cats and cows.

Inhale to open up your chest,

Lift your gaze.

And exhale,

Round through the spine.

Inhale,

Lift your gaze.

And exhale.

Again,

Inhale,

Chest lifted.

And exhale,

Straighten your legs.

Inhale,

Arms up.

And exhale,

Forward fold over your legs.

Knees can be slightly bent here.

Place your arms wherever it's comfortable for you.

Head and neck are heavy.

On your next inhale,

Place your hands behind you.

And lift your hips off of the mat,

Trying to extend your body,

Long gaze up,

Toes pointed.

And release your hips down.

We're going to come into downward facing dog.

Pedaling out the feet.

Roll through the ankles.

Come into three-legged dog.

Root down through your right foot and inhale the left leg high.

And then send the left foot forward in between your hands,

Coming into a high lunge twist.

Right hand stays down,

Left arm reaches up.

Release your hand and come back into downward facing dog.

Root down through your left foot and inhale the right leg high.

And then send the right foot forward in between your hands.

High lunge twist.

Reach your right arm up.

Release your hand and walk your hands towards the long weights of the mat.

Come into a wide-legged forward fold.

Feet are parallel and head and neck relaxes towards the floor.

If you want,

You can place your hands to your ankles.

On the next inhale,

Halfway lift.

Exhale and fold.

Relax your upper back.

Again,

Inhale,

Halfway lift.

And exhale.

Now place your right hand down and lift your left arm up,

Coming into a twist.

And release.

Other side.

Reach your right arm up.

And release.

Again,

Twist.

And release.

And last time,

Twist.

And release.

Heel-toe your feet so that they are slightly wider than hip-width distance apart.

Lowering down to yogi squat.

We're going to do a twist here too.

So place your right hand on the mat,

Arm on the inside of the thigh,

And reach your left hand up.

Release and do the same on the other side.

Release.

One more twist.

Release.

And last time,

Twist.

And release.

Coming down to a comfortable seated position.

And breathe here.

Thank you for joining me on the mat.

I will see you soon.

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