Yoga with Kassandra: Yoga Flow for Deep Sleep Tonight

by Suvata Yoga | Oct 26, 2025 | Yoga Videos

We’ll begin with soft shoulder rolls and mindful breathing, then move into a relaxing “tense and release” sequence to let go of stored tension and settle your nervous system before bed. You don’t need anything fancy — just your bed, a pillow, or a blanket to sit on.

Take your time, breathe deeply, and let this practice be your invitation to rest.

What You’ll Experience:
Gentle seated stretches for your shoulders and neck
Alternate nostril breathing for calm and balance
Full-body tense & release relaxation
Guided wind-down for deep sleep

Watch next:
Yoga for Better Sleep Tonight https://youtu.be/GPAyv20KeMQ?si=etA8ZOaqMPjV0EmU
Bedtime Yoga for Insomnia Relief https://youtu.be/YWT4YGkCKYE?si=YbrmZTeHfKk6yeBF
12-Minute Evening Wind Down https://youtu.be/PeGFdoM62tk?si=02eLlrVH5CwU_1-g

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https://substack.com/@thecalmlabwithkassandra?utm_source=user-menu

If this practice helps you sleep better, please like, subscribe, and leave a comment to let me know how it felt for you. Your reflections truly help me shape new classes for our calm community.

With love and rest,
Kassandra
The Calm Lab

––– Socials –––

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––– Chapters –––

0:00 Welcome & Settle In – Prepare your space for sleep
1:00 Shoulder Release – Tense & relax to release tension
3:00 Jaw, Face & Neck – Notice and soften tight areas
4:30 Alternate Nostril Breathing – Balance your energy
7:00 Deepen Breath – Focus on smooth, long inhales & exhales
9:30 Hands & Knees Flow – Stretch right side body
11:30 Left Side Stretch – Smooth twist & reach
13:30 Child’s Pose – Relax hips and spine
14:30 Cobra & Rolling Spine – Gentle spinal movements
16:30 Crocodile Pose – Stretch hips, glutes, and spine
18:00 Reclined Leg Stretches – Half Happy Baby & cross-overs
20:00 Legs Up & Butterfly – Open hips and lower back
21:30 Muscle Tense & Release – Toes, legs, and glutes
22:30 Full Body Tense & Release – Torso, arms, and hands
23:30 Head, Neck & Shoulders – Final tension release
24:30 Full Body Relaxation – Final resting pose for 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.

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