15-Min Full body Stretch for Deep Sleep I Calm Nervous System (No Talking I Text-Guided)

Welcome to your 15-minute gentle bedtime yoga for Older Adults. This gentle evening routine is designed to help release the day's tension, calm your nervous system, and prepare your body for a deep, restful sleep. In this session, we focus on slow, accessible movements that gently stretch the joints, relieve stiffness in the spine, and open up the hips - all from the comfort of your mat or in bed. Listen to your body, and bring a pillow or blanket if you like extra support. This is a entirely "no-talking," music-only practice featuring clear on-screen text cues. We focus on gentle, full-body stretching to release accumulated daytime stress, relieve lower back tightness, open up the hips, and prepare your body and mind for a quality night of deep sleep. ⚠️SAFETY & MEDICAL DISCLAIMER: Please consult with your physician or healthcare professional before starting any new exercise program, especially if you have pre-existing medical conditions, chronic pain, or joint issues. GoldenGlowYoga60 provides gentle, follow-along yoga routines for informational and educational purposes only. The exercises shown are performed at your own risk. Always listen to your body, move mindfully, and stop immediately if you experience pain, dizziness, or discomfort. By participating in these videos, you agree that GoldenGlowYoga60 is not liable for any injuries sustained during practice. Thank you XX 🧘‍♂️ TIMESTAMPS: 0:00 - Introduction & Setup 0:15 - Gentle Shoulder Shrugs & Neck Turns 1:15 - Seated Wrist & Forearm Stretch 1:55 - Cow Face Arms & Side Stretch 3:20 - Seated Sun Breaths (3 Rounds) 4:00 - Cat-Cow Pose 4:55 - Child's Pose (Lower Back Release) 5:40 - Lizard Pose & Twisted Lizard Pose (Right and Left) 9:00 - Cobra for Rest 9:50 - Knees-to-Chest Pose (with Rocking) 10:25 - Reclining Single-Leg Flow ( Right and Left) 14:00 - Final Savasana & Sleep Transition If this gentle practice helped you relax tonight, please give this video a thumbs up👍 leave a comment 👇and 🔔SUBSCRIBE to the channel for more gentle yoga and stretching routines. Sweet dreams and sleep well! ✨ #bedtimeyoga #yogaforsleep #bedtimeroutine #gentleyoga #insomniarelief