Gentle Yoga for Stress & Sleep

Gentle Yoga for Stress & Sleep is a calming, body-friendly course designed to help you unwind, release tension, and build an evening routine that supports deeper, more consistent sleep. Instead of intense flows, this program uses slow movement, restorative poses, breathwork, and mindfulness to shift your body from “fight-or-flight” into “rest-and-digest.” The goal is not perfect poses—it’s teaching your nervous system how to feel safe, settled, and ready to rest.

You’ll learn practical tools to manage stress during the day and a repeatable nighttime sequence to reduce racing thoughts, relax tight muscles (especially hips, neck, shoulders), and improve sleep quality over time. Each lesson includes modifications and prop options, so you can practice comfortably even when you’re exhausted.

Features

Gentle, accessible sequences with floor-based and restorative options
Breath practices for downshifting: extended exhales, humming breath, body scan
Sleep-supportive tools: legs-up-the-wall, supported forward folds, calming twists
Practices for different moments: quick stress reset, after-work release, in-bed routine
Guidance for common obstacles: racing thoughts, tension headaches, jaw clenching, restless legs
A progressive plan that helps you build a repeatable nightly ritual (not random sessions)

Target audiences

People who feel stressed, overworked, or mentally “wired” at night
Anyone with difficulty falling asleep, staying asleep, or waking unrefreshed
Beginners who want a gentle, non-intimidating yoga approach
People with tight shoulders/neck/hips from sitting who want low-effort relief
Anyone building a consistent evening wind-down routine without screens

Requirements

Yoga mat (or a soft carpeted surface)
Comfortable, warm clothing (layers recommended)
Props (highly recommended): 2 yoga blocks, blanket, pillow/bolster, strap (or towel)
A quiet space with dim lighting; optional eye pillow or towel
15–40 minutes per session (short options included)
If you have severe depression, panic disorder, PTSD triggers, or sleep apnea, this course can be supportive but isn’t a replacement for professional care—use it alongside medical guidance when needed.

Curriculum

4 Sections
16 Lessons
10 Weeks

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Curriculum 1: Foundations of Calm
In this lesson, you’ll learn the simple mechanics of why stress disrupts sleep: elevated arousal, shallow breathing, muscle guarding, and a mind that keeps scanning for problems
4
Curriculum 2: Evening Wind-Down Flows
This lesson is designed for the moment you get home and still feel the day in your body. You’ll release hips, low back, and shoulders using slow, floor-based movements that reduce tension without raising your heart rate.
4
Curriculum 3: Mindfulness Tools for Racing Thoughts
Racing thoughts often persist because attention stays trapped in the mind.
4
Curriculum 4: Long-Term Sleep Support & Lifestyle Integration
This lesson helps you design a realistic nightly routine that fits your schedule.
4

FAQs

How soon will I notice better sleep?

Some people feel calmer after the first session, but consistent sleep improvement usually shows up over 1–3 weeks of regular practice. The nervous system learns through repetition, not one perfect night. If you practice even 10–15 minutes nightly, you often notice faster sleep onset and fewer stress symptoms. Track trends, not single nights.

Can I do this course if I’m a complete beginner?

Yes—this course is built for beginners and emphasizes comfort, props, and gentle pacing. You won’t need advanced flexibility or strength. The goal is relaxation and nervous-system regulation, not performance. You can keep poses very simple and still get strong results.

What if stretching wakes me up instead of calming me down?

That can happen if stretches are too intense or held too aggressively. Choose supported poses, reduce range, and prioritize breath over depth. You can also do more rocking/gentle movement and less still stretching on high-stress nights. This course includes anxiety-sensitive options for exactly that reason.

s it okay if I fall asleep during the practice?

Yes—especially during Yoga Nidra-style relaxation or long restorative poses. Falling asleep is not a failure; it means your system is finally downshifting. If you want to complete the practice, do it slightly earlier in the evening. If your goal is sleep, letting sleep happen is perfectly fine.

Instructor

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3 Students

10 Courses

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16 Lessons

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Gentle Yoga for Stress & Sleep

Features

Target audiences

Requirements

Curriculum

FAQs

Instructor

Useful Links

Working Hours

Gentle Yoga for Stress & Sleep

Features

Target audiences

Requirements

Curriculum

FAQs

Instructor

Useful Links

Working Hours

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