Session 4

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

   Seated Breathwork

   2 minlow

   spineshoulders
2. 2

   Seated Torso Circles

   2 minlow

   spinehips
3. 3

   Seated Cat and Cow

   43slow

   spinechest
4. 4

   Butterfly Pose (Dynamic)

   34slow

   hipsinner thighs
5. 5

   Butterfly Forward Fold

   49slow

   hipslower back
6. 6

   Seated Side Neck & Hip Stretch (Right)

   2 minlow

   neckshoulders
7. 7

   Seated Side Neck & Hip Stretch (Left)

   2 minlow

   neckshoulders
8. 8

   Seated Windshield Wipers

   22slow

   hipslower back
9. 9

   Wide-Legged Child's Pose

   3 minlow

   hipslower back
10. 10

    Downward Facing Dog

    20smedium

    hamstringscalves
11. 11

    Lizard Pose (Right)

    2 minmedium

    hipship flexors
12. 12

    Twisted Lizard / Winged Dragon (Right)

    34smedium

    hipschest
13. 13

    Pigeon Pose (Right)

    3 minmedium

    gluteships
14. 14

    Downward Facing Dog (Transition)

    21slow

    full body
15. 15

    Lizard Pose (Left)

    2 minmedium

    hipship flexors
16. 16

    Twisted Lizard / Winged Dragon (Left)

    40smedium

    hipschest
17. 17

    Pigeon Pose (Left)

    3 minmedium

    gluteships
18. 18

    Seated Windshield Wipers

    20slow

    hipslower back
19. 19

    Single Leg Wind Removing Pose (Right)

    32slow

    hipship flexors
20. 20

    Supine Hip Opener (Right)

    25slow

    hipsinner thighs
21. 21

    Supine Spinal Twist (Right)

    32slow

    spinelower back
22. 22

    Single Leg Wind Removing Pose (Left)

    28slow

    hipship flexors
23. 23

    Supine Hip Opener (Left)

    31slow

    hipsinner thighs
24. 24

    Supine Spinal Twist (Left)

    38slow

    spinelower back
25. 25

    Knees to Chest (Apanasana)

    15slow

    lower backspine
26. 26

    Box Breathing

    3 minlow

    full body

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Frequently Asked Questions