Session 5

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 Centering & Breathing

   3 minlow

   spineshoulders
2. 2

   Seated Overhead Stretch

   40slow

   shouldersarms
3. 3

   Seated Torso Circles

   59slow

   spinelower back
4. 4

   Seated Torso Circles (Reverse)

   2 minlow

   spinelower back
5. 5

   Seated Shoulder Rolls

   17slow

   shouldersupper back
6. 6

   Neck Release

   16slow

   neck
7. 7

   Seated Side Bend (Left)

   44slow

   spineshoulders
8. 8

   Seated Side Bend (Right)

   49slow

   spineshoulders
9. 9

   Rest

   8slow

   full body
10. 10

    Downward Facing Dog

    18slow

    hamstringscalves
11. 11

    Low Lunge Side Bend (Right)

    58slow

    hip flexorships
12. 12

    Downward Facing Dog (Pedaling)

    18slow

    hamstringscalves
13. 13

    Low Lunge Side Bend (Left)

    57slow

    hip flexorships
14. 14

    Child's Pose

    37slow

    lower backhips
15. 15

    Child's Pose Side Stretch (Right)

    2 minlow

    lower backhips
16. 16

    Child's Pose Side Stretch (Left)

    2 minlow

    lower backhips
17. 17

    Kneeling Chest Opener

    33slow

    chestshoulders
18. 18

    Gate Pose Side Bend (Right)

    50slow

    inner thighsspine
19. 19

    Gate Pose Side Bend (Left)

    52slow

    inner thighsspine
20. 20

    Gate Pose Thread the Needle (Right)

    2 minlow

    shouldersupper back
21. 21

    Gate Pose Counter Stretch (Right)

    39slow

    spinehips
22. 22

    Gate Pose Thread the Needle (Left)

    3 minlow

    shouldersupper back
23. 23

    Gate Pose Counter Stretch (Left)

    32slow

    spinehips
24. 24

    Cobra Twist (Right)

    44slow

    lower backspine
25. 25

    Rest

    11slow

    full body
26. 26

    Cobra Twist (Left)

    36slow

    lower backspine
27. 27

    Rest

    15slow

    full body
28. 28

    Bananasana (Left Stretch)

    2 minlow

    spinehips
29. 29

    Bananasana (Right Stretch)

    2 minlow

    spinehips
30. 30

    Knees to Chest Rocking

    37slow

    lower backhips
31. 31

    Ribcage Breathing

    2 minlow

    corechest
32. 32

    Savasana / Closing Meditation

    2 minlow

    full body

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Frequently Asked Questions