15-Minute Bedtime Yoga for Better Sleep | Full Body Relaxing Stretch | Day 1

Welcome to Day 1 of the 7 Days Better Sleep Series. Tonight’s practice is a gentle 15-minute full-body wind-down designed to help you release tension, relax your body, calm your mind, and prepare for a more restful night of sleep. This relaxing bedtime yoga session includes gentle stretches, spinal movements, Puppy Pose, Low Lunge, Lizard Pose, Windshield Wipers, Figure 4 stretches, and a final relaxation. Move slowly, breathe deeply, and never force your body into a position that doesn’t feel comfortable. 📌 𝐈𝐧 𝐭𝐡𝐢𝐬 𝐞𝐩𝐢𝐬𝐨𝐝𝐞, 𝐲𝐨𝐮’𝐥𝐥 𝐥𝐞𝐚𝐫𝐧: ➞ Gentle bedtime yoga for better sleep ➞ Full-body stretches to release daily tension ➞ Relaxing movements for the spine, hips, and glutes ➞ Breathing and relaxation techniques before bed ➞ How to calm your body and mind at the end of the day ➞ A peaceful 2-minute final relaxation ⏰ 𝐓𝐢𝐦𝐞𝐬𝐭𝐚𝐦𝐩𝐬: 00:00 – Day 1: Better Sleep Series Introduction 00:28 – Rock Pose & Gentle Neck Movement 01:03 – Tabletop Spinal Waves 01:42 – Reverse Spinal Circles 02:19 – Thread the Needle – Right Side 03:10 – Thread the Needle – Left Side 04:20 – Puppy Pose for Relaxation 06:11 – Lizard Pose – Right Side 07:03 – Low Lunge – Left Side 09:04 – Leg Shake & Release 09:24 – Windshield Wipers 10:06 – Figure 4 Stretch – Right Side 12:30 – Final Full-Body Stretch 12:47 – 2-Minute Relaxation 15:30 – Closing & Day 1 Reflection 15:48 – Preview of Day 2 𝐊𝐞𝐲 𝐏𝐨𝐢𝐧𝐭𝐬: This gentle bedtime yoga routine focuses on releasing physical tension, opening the hips, relaxing the spine, slowing the breath, and helping the nervous system settle before sleep. The practice is suitable for a calm nighttime wind-down and can become part of your regular bedtime routine. If you enjoyed this relaxing bedtime yoga practice, please LIKE the video, SHARE it with someone who needs better sleep, and SUBSCRIBE for the next practice in the 7 Days Better Sleep Series. 👉𝐒𝐮𝐛𝐬𝐜𝐫𝐢𝐛𝐞 𝐇𝐞𝐫𝐞:→    / @lenasennekamp-n9t   💬 Comment below and let us know how you feel after Day 1. #bettersleep #nighttimeyoga #yogaforsleep #eveningstretch #yogaflow