7-Minute Bedtime Wind-Down Yoga Sequence

Hi mama. I’m really excited to share this sequence with you! I have been a yoga teacher in Seattle and Ohio and have loved that space. I hope to begin again soon, as my littles grow a bit more and life opens up (dream? Maybe).

I developed this sequence intuitively over the years and it has become a nightly (mostly) routine for me. I really find that when I go through this sequence - even faster than the 7 minutes mentioned - my body begins to wind down and feel ready for bed. I’m sure part of that is the repetition and conditioning I’ve done over the years to signal to my body - “this sequence means sleep, body!”

Is it for eveyone? Of course not. But I invite you to try it for a few nights or weeks and see if it speaks to you, adjust as needed. Add a childs pose in there somewhere. Take a pose out as needed. Make it yours.

Or create your own bedtime ritual, mama. This is just a jumping off place.

You can always skip this one if it’s too much on hips, etc. Or just pause here and go to seated pose.

Again, this is a more active pose. Listen to your body - skip over this one as needed.

Repeat this one a few times, mama. I like to practice hovering my feet/legs on the final round. I’m not back there yet after babies.

This one feels so good and is so soothing to nervous system.

Sometimes I skip straight here - doing the twist to either side is a great sleep-prep on its own.

And that’s it. I hope you enjoy it, mama. And I hope sleep finds you deeply and easily.