Session 3

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

   Diaphragmatic Breathing

   2 minlow

   corelower back
2. 2

   Supine Pelvic Tilts

   2 minlow

   lower backcore
3. 3

   Knees to Chest (Apanasana)

   22slow

   lower backhips
4. 4

   Dynamic Thread the Needle (Right)

   46slow

   shouldersupper back
5. 5

   Thread the Needle Hold (Right)

   47slow

   shouldersupper back
6. 6

   Dynamic Thread the Needle (Left)

   56slow

   shouldersupper back
7. 7

   Thread the Needle Hold (Left)

   53slow

   shouldersupper back
8. 8

   Cat-Cow Stretch

   31slow

   spinecore
9. 9

   Tabletop Hip Circles (Right)

   48slow

   hipsglutes
10. 10

    Wrist Stretch

    16slow

    wrists
11. 11

    Tabletop Hip Circles (Left)

    38slow

    hipsglutes
12. 12

    Wrist Rotations

    18slow

    wrists
13. 13

    Child's Pose

    45slow

    lower backhips
14. 14

    Bird Dog (Right Leg Only)

    31smedium

    coreglutes
15. 15

    Bird Dog (Left Leg Only)

    30smedium

    coreglutes
16. 16

    Bird Dog (Right Leg, Left Arm)

    31smedium

    coreglutes
17. 17

    Bird Dog (Left Leg, Right Arm)

    26smedium

    coreglutes
18. 18

    Child's Pose

    47slow

    lower backhips
19. 19

    Downward-Facing Dog

    11smedium

    hamstringscalves
20. 20

    Low Lunge Twist (Right)

    36slow

    hip flexorsspine
21. 21

    Half Split / Seated Forward Fold (Right)

    55slow

    hamstringslower back
22. 22

    Downward-Facing Dog

    27smedium

    hamstringscalves
23. 23

    Low Lunge Twist (Left)

    32slow

    hip flexorsspine
24. 24

    Half Split / Seated Forward Fold (Left)

    1 minlow

    hamstringslower back
25. 25

    Seated Forward Fold Hug

    2 minlow

    upper backspine
26. 26

    Happy Baby Pose

    47slow

    hipslower back
27. 27

    Reclined Butterfly Variation

    35slow

    inner thighships
28. 28

    Reclined Windshield Wipers

    59slow

    spinelower back
29. 29

    Savasana with Visualization

    2 minlow

    full body
30. 30

    Seated Meditation

    27slow

    full body

More Yoga Workouts

Session 7

35 min · Petra Kapiciakova

Workout 4

21 min · Linda Chambers

Session 4

29 min · Mish Naidoo

Workout 2

25 min · Jessica Casalegno

Workout 3

22 min · Linda Chambers

Session 7

27 min · Petra Kapiciakova

Frequently Asked Questions