Session 2

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

   Reclined Butterfly (Supta Baddha Konasana)

   3 minlow

   hipsinner thighs
2. 2

   4-6 Breathing Technique

   2 minlow

   full body
3. 3

   Rest

   19slow

   full body
4. 4

   Reclined Knees to Chest & Rocking

   25slow

   lower backhips
5. 5

   Transition

   11slow

   full body
6. 6

   Seated Wrist Rotations

   2 minlow

   wristsforearms
7. 7

   Seated Finger Flexion

   25slow

   wristsforearms
8. 8

   Seated Neck & Shoulder Release

   12slow

   neckshoulders
9. 9

   Seated Cat-Cow Circles (Sufi Grind)

   2 minlow

   spinelower back
10. 10

    Seated Spinal Twist Flow

    2 minlow

    spineshoulders
11. 11

    Seated Chest Opener

    2 minlow

    chestshoulders
12. 12

    Downward Facing Dog (Walking the Dog)

    36slow

    hamstringscalves
13. 13

    Transition

    16slow

    full body
14. 14

    Standing Forward Fold Flow

    3 minlow

    hamstringslower back
15. 15

    Standing Side Stretch (Indudalasana)

    3 minlow

    spineshoulders
16. 16

    Wide Leg Forward Fold to Malasana Flow

    3 minlow

    hipsinner thighs
17. 17

    Malasana Hold (Yogi Squat)

    2 minlow

    hipsinner thighs
18. 18

    Child's Pose (Balasana)

    2 minlow

    lower backhips
19. 19

    Thread the Needle (Right)

    2 minlow

    shouldersupper back
20. 20

    Cat Pose (Counter Stretch)

    15slow

    spineupper back
21. 21

    Thread the Needle (Left)

    2 minlow

    shouldersupper back
22. 22

    Cat Pose (Counter Stretch)

    15slow

    spineupper back
23. 23

    Sphinx Pose (Salamba Bhujangasana)

    2 minlow

    lower backchest
24. 24

    Makarasana with Windshield Wipers

    42slow

    lower backhips
25. 25

    Reclined Knees to Chest

    25slow

    lower back
26. 26

    4-7-8 Breathing Technique

    3 minlow

    full body
27. 27

    Savasana / Final Resting Pose

    2 minlow

    full body

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Frequently Asked Questions