Lesson 5: Full Body Flow for Restful Sleep

Begin your journey with us today.
Download your favorite classes to watch and practice anywhere.
Start Your 7 Day Free Trial

$13.99 USD/month – cancel anytime.
Already a member? Login

Duration: 30-40
Style: Vinyasa Flow
Level: Beginner
Focus: Evening Yoga, Full Body Yoga
Teacher: Kassandra Reinhardt


Lets debunk the myth that all preparation for sleep needs to be mostly stagnant and/or done while reclined. Movement just needs to be done at the right pace. Todays 30-minute yoga flow will be much more dynamic than the other practices we have done so far in this program. That being said, you will want to keep your movements slow and mindful. Think of it almost as if youre moving through honey as you transition from pose to pose. Taking your time with these more active poses will allow you to unwind and prepare for a good nights sleep. For this practice you will want to have some props nearby. Ive used two blocks here, but if you dont have a set of these at home you can easily swap in some firm couch cushions, large pillows, or heavy blankets that can easily be folded up. Poses that we will work through include: Wide-legged childs pose Cat/cow Thread the needle Downward dog Forward folds Mountain Runners lunge Pyramid Easy twist Pigeon Side bend Baby wild thing Goddess Supported bridge Waterfall Supine twist Focus and Benefits Childs pose This pose is one of my favourite ways to begin evening or bedtime practices, as it is very grounding and low to the earth. Third eye Applying pressure to the third eye or forehead is very soothing and relaxing. If your forehead doesnt touch the ground in childs pose, place a block under the forehead for this same sensation. Breathing Remember that your breath is key to preparing for bed and winding down at the end of the day. Pay attention to it through your practice, feel it travel all the way to the belly, and emphasize your exhale so that it is at least as long as your inhale. Forward folds As we discussed at the start of the program, forward folds are one of the best types of poses you can do to prepare for sleep. Inversions Finishing your practice, and your day, by taking a mild inversion is a wonderful way to relax. Altering the blood flow, especially if you have been standing on your feet all day. This practice includes a lot of poses engaging the legs, so at the end, you want to give them the opportunity to be settled and weightless.


  1. Kita Markewitz

    I LOVE this evening practice!! 30minutes is exactly what I needed…please more of these 😉 Thankyou so much Kassandra.

  2. cleanblade@gmail.com

    Thank you for a healthy way to spend some insomniac hours.

  3. Shirley Hoy

    Ready for bed. Namaste 💜

  4. Zia Fennell

    I love this dynamic practice that still gets you relaxed for bed! Thank you!

    • Carla Goerlich

      Zia, that is so funny! I heard the word dynamic and almost had a temper tantrum LOL! It was a dynamic but relaxed practice, I completely agree with you! Enjoy your evening!

  5. Therese Argoud

    Really enjoyed this one even for the morning as a slow gentle yet powerful flow. Thank you!

    • Kassandra


  6. Cathy Dwyer

    Did this as an amazing wake-up flow on a morning i struggled to get going. Perfect!

    • Kassandra


  7. michparnes@gmail.com

    This was amazing and am doing this in the morning and allows me to move energy through my body to release inner thoughts and feel where I’m holding on and letting go. Thank you!!!!

  8. Judith Bellamy

    Thoroughly enjoyed that practice, going in my favourite’s. Namaste

Submit a Comment