Session 7 is a gentle yoga workout led by Petra Kapiciakova on StarFit. It contains 21 exercises and lasts 27 minutes, targeting spine, chest, core, neck, shoulders, full_body, lower_back, hips, hamstrings, glutes, pelvic_floor.
Session 7
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.
Workout Details
Duration
26:26
Energy Level
gentle
Exercises
21
Category
Yoga
Target Areas
What's Inside
21 exercises · 26 min
Petra Kapiciakova
Form-Focused
Exercises in This Workout
- 1Centering and Breath Awareness2 minlowspinechest
- 2Dynamic Seated Twists51slowspinecore
- 3Seated Spinal Twist Hold (Right)2 minlowspineneck
- 4Seated Side Stretch (Right Side)52slowspineshoulders
- 5Rest11slowfull body
- 6Seated Spinal Twist Hold (Left)2 minlowspineneck
- 7Seated Side Stretch (Left Side)52slowspineshoulders
- 8Seated Torso Circles (Sufi Grinds)2 minlowspinelower back
- 9Seated Windshield Wipers29slowhipslower back
- 10Seated Knee Hug (Right)51slowhipsspine
- 11Ardha Matsyendrasana (Half Lord of the Fishes) - Right2 minlowspinehips
- 12Rest6slowfull body
- 13Seated Knee Hug (Left)55slowhipsspine
- 14Ardha Matsyendrasana (Half Lord of the Fishes) - Left2 minlowspinehips
- 15Reclined Knee Hug and Rock23slowlower backspine
- 16Reclined Figure 4 Twist (Right Leg Top)3 minlowhipsspine
- 17Reclined Knee Hug Reset18slowlower back
- 18Reclined Figure 4 Twist (Left Leg Top)3 minlowhipsspine
- 19Reclined Knee Hug Reset25slowlower back
- 20Diaphragmatic Breathing3 minlowcorepelvic floor
- 21Savasana and Closing3 minlowfull body
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Frequently Asked Questions
How long is Session 7?
This workout is 27 minutes long and includes 21 exercises. It is a gentle intensity Yoga workout led by Petra Kapiciakova.
What body parts does this workout target?
This workout targets spine, chest, core, neck, shoulders, full body.
Do I need equipment for this workout?
No equipment needed. This is a bodyweight workout you can do at home.
Is this workout suitable for beginners?
Yes, this gentle workout is accessible for beginners. The trainer provides form cues and modifications throughout.