Session 1

Unwind, soften, and prepare your body and mind for deep, restful sleep with Yoga Before Bedtime, a calming series guided by Petra. Each gentle session helps you release the stress and tension stored throughout the day, calm your nervous system, and ease yourself into peaceful relaxation.Across eight soothing classes, you’ll explore slow, accessible movements and mindful breathing techniques designed to help you let go — whether you need to open your hips, relax your shoulders and chest, or simply quiet your thoughts.This series is perfect for anyone who struggles to fall asleep, wakes up during the night, or feels overwhelmed by daily stress and information overload. Together, we create an evening ritual that helps you disconnect, reset, and settle into stillness.Join Petra on the mat, breathe deeply, and prepare to wake up refreshed, energized, and ready for a new day.

Exercises in This Workout

1. 1

   Centering and Deep Breathing

   4 minlow

   chestcore
2. 2

   Neck Rolls

   2 minlow

   neck
3. 3

   Seated Shoulder Rolls

   59slow

   shoulderschest
4. 4

   Seated Side Stretch (Right)

   48slow

   spineshoulders
5. 5

   Seated Side Stretch (Left)

   44slow

   spineshoulders
6. 6

   Cat and Cow

   2 minlow

   spinecore
7. 7

   Child's Pose

   50slow

   lower backhips
8. 8

   Dynamic Spinal Waves

   2 minlow

   spinechest
9. 9

   Downward Facing Dog

   30smedium

   hamstringscalves
10. 10

    Ragdoll Pose

    52slow

    lower backhamstrings
11. 11

    Seated Upward Stretch

    36slow

    spineshoulders
12. 12

    Seated Spinal Twist (Right)

    34slow

    spineneck
13. 13

    Seated Spinal Twist (Left)

    42slow

    spineneck
14. 14

    Seated Forward Fold

    51slow

    lower backhips
15. 15

    Low Lunge (Right)

    2 minmedium

    hip flexorsquads
16. 16

    Half Splits (Right)

    48smedium

    hamstringscalves
17. 17

    Downward Facing Dog (Transition)

    18smedium

    full bodyhamstrings
18. 18

    Low Lunge (Left)

    2 minmedium

    hip flexorsquads
19. 19

    Half Splits (Left)

    47smedium

    hamstringscalves
20. 20

    Downward Facing Dog (Transition)

    16smedium

    full bodyhamstrings
21. 21

    Supine Knee Hug

    18slow

    lower back
22. 22

    Reclined Figure Four (Right)

    2 minlow

    hipsglutes
23. 23

    Supine Spinal Twist (Right)

    49slow

    spinelower back
24. 24

    Reclined Figure Four (Left)

    2 minlow

    hipsglutes
25. 25

    Supine Spinal Twist (Left)

    51slow

    spinelower back
26. 26

    Supine Knee Hug

    11slow

    lower back
27. 27

    Legs Up the Wall / Relaxation

    3 minlow

    legsfull body
28. 28

    Closing Meditation

    37slow

    full body

More Yoga Workouts

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Workout 3

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Workout 1

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Workout 8

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Session 7

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Session 5

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Frequently Asked Questions