Session 8 is a gentle yoga workout led by Petra Kapiciakova on StarFit. It contains 23 exercises and lasts 30 minutes, targeting spine, shoulders, calves, ankles, feet, hamstrings, lower_back, hips, hip_flexors, quads, inner_thighs, glutes, full_body, neck.
Session 8
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
29:31
Energy Level
gentle
Exercises
23
Category
Yoga
Target Areas
What's Inside
23 exercises · 30 min
Petra Kapiciakova
Form-Focused
Exercises in This Workout
- 1Seated Grounding & Breathing2 minlowspineshoulders
- 2Seated Foot & Ankle Warm-up3 minlowcalvesankles
- 3Head-to-Knee Forward Bend (Right Side)3 minlowhamstringslower back
- 4Heron Pose Prep / Dynamic Leg Extension (Right Side)59smediumhamstringships
- 5Seated Twist with Leg Extension (Right Side)38smediumspinehamstrings
- 6Head-to-Knee Forward Bend (Left Side)3 minlowhamstringslower back
- 7Heron Pose Prep / Dynamic Leg Extension (Left Side)1 minmediumhamstringships
- 8Seated Twist with Leg Extension (Left Side)41smediumspinehamstrings
- 9Downward Facing Dog30smediumhamstringscalves
- 10Low Lunge to Half Split Flow (Right Side)3 minmediumhamstringship flexors
- 11Downward Facing Dog (Transition)21smediumhamstringscalves
- 12Low Lunge to Half Split Flow (Left Side)2 minmediumhamstringship flexors
- 13Downward Facing Dog (Transition)13smediumhamstringscalves
- 14Child's Pose1 minlowlower backhips
- 15Wide-Legged Forward Fold (Dynamic Side Stretches)3 minmediuminner thighshamstrings
- 16Wide-Legged Forward Fold (Static Hold Right)41smediuminner thighshamstrings
- 17Wide-Legged Forward Fold (Static Hold Left)2 minmediuminner thighshamstrings
- 18Seated Windshield Wipers23slowhipslower back
- 19Knees to Chest17slowlower back
- 20Reclined Sciatic Stretch (Right)2 minlowhamstringsglutes
- 21Reclined Sciatic Stretch (Left)2 minlowhamstringsglutes
- 22Supine Windshield Wipers37slowspinehips
- 23Closing Meditation & Self-Massage3 minlowfull bodyneck
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Frequently Asked Questions
How long is Session 8?
This workout is 30 minutes long and includes 23 exercises. It is a gentle intensity Yoga workout led by Petra Kapiciakova.
What body parts does this workout target?
This workout targets spine, shoulders, calves, ankles, feet, hamstrings.
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.