Session 6

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 Breathwork

   2 minlow

   spineshoulders
2. 2

   Neck Tilts (Dynamic)

   51slow

   neck
3. 3

   Neck Tilt Hold (Right)

   2 minlow

   neck
4. 4

   Neck Tilt Hold (Left)

   2 minlow

   neck
5. 5

   Neck Half Circles

   2 minlow

   neck
6. 6

   Seated Cat-Cow with Interlocked Fingers

   2 minlow

   spinechest
7. 7

   Puppy Pose

   2 minmedium

   shoulderschest
8. 8

   Cat Pose Hold

   26slow

   upper backspine
9. 9

   Rabbit Pose

   1 minmedium

   upper backshoulders
10. 10

    Seated Chest Opener

    28slow

    chestshoulders
11. 11

    Eagle Arms (Right)

    2 minmedium

    shouldersupper back
12. 12

    Seated Cat-Cow (Arms Open/Hug)

    17slow

    chestupper back
13. 13

    Eagle Arms (Left)

    2 minmedium

    shouldersupper back
14. 14

    Seated Cat-Cow (Arms Open/Hug)

    16slow

    chestupper back
15. 15

    Downward Facing Dog

    29smedium

    shouldershamstrings
16. 16

    Ragdoll Pose

    37slow

    lower backhamstrings
17. 17

    Standing Spinal Rolls

    3 minlow

    spineshoulders
18. 18

    Reverse Tabletop

    45smedium

    shoulderschest
19. 19

    Seated Forward Fold (Hug)

    2 minlow

    spineupper back
20. 20

    Seated Neck Stretch with Bind (Right Arm Back)

    57slow

    neckshoulders
21. 21

    Seated Neck Stretch with Bind (Left Arm Back)

    2 minlow

    neckshoulders
22. 22

    Shoulder Rolls

    20slow

    shoulders
23. 23

    Knees to Chest / Rocking

    17slow

    lower backhips
24. 24

    Reclined Butterfly / Savasana

    3 minlow

    hipsinner thighs

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Frequently Asked Questions