Can't Wind Down? 12-Minute Yoga in Bed to Help You Land

if your body won't land tonight
if you're running on empty
if you can't do one more thing —

this is for you

12 minutes
in your bed
lamps soft

you don't have to do a thing
except be here

we're going to move slowly
gently
just enough to shift your body
out of wired and into rest

no flow
no pressure
nothing to figure out

just permission to settle

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IN THIS PRACTICE:
→ extended exhale breathing
→ soft seated twists + neck release
→ gentle heart openers on knees
→ cat-cow with hip circles
→ side body stretches
→ cobra to child's pose flow
→ half happy baby
→ supine movement + windshield wipers
→ legs up the wall for final rest

─────────────────────────────

this is burnout recovery week
at the calm lab

for the body that has been
in survival mode too long
and forgot it was allowed to stop

gentle movement is the signal
that says — it's safe to come back

─────────────────────────────

COMPANION EPISODES:
→ monday's yoga nidra —
   feel nothing? 22-minute yoga nidra
   for burnout recovery
→ thursday's education episode —
   3 things that pulled me out
   of burnout

watch the full video version
on youtube with visual guidance →
youtube.com/@thecalmlabwithkassandra

─────────────────────────────

FREE RESOURCES:
📥 7-Day Nervous System Reset →
thecalmlab.org/lead-collection
💛 14-Day Nervous System Reset Challenge →
thecalmlab.org/challenges

CONNECT:
📺 YouTube →
youtube.com/@thecalmlabwithkassandra
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pinterest.com/thecalmlabwithkassandra
💻 Substack →
thecalmlabwithkassandra.substack.com

new podcast episodes every
monday · thursday · friday

breathe. move. learn.

About Kassandra:
Kassandra is a trauma-informed yoga teacher, breathwork guide, and Harvard-certified lifestyle & wellness coach who blends nervous system education with accessible mind–body practices to help people sleep better, ease anxiety, and feel grounded.

Links:

Rewire Your Nervous System in 7 Days (Free Guide)

The 14-Day Nervous System Reset 

YouTube

Pinterest

Instagram

The Calm Lab

Substack

My Apple Music Playlist

LinkedIn

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Thank you for being here. — Kassandra 🌿

The Calm Lab by Namasté Your Life, LLC recommends that you consult your physician regarding the applicability of any recomme...

Transcript

SPEAKER_01 0:00

Okay, if you're burnt out and your body won't land, climb into bed. Keep the lamps soft. You don't have to do a thing, but be here. One hand on the heart, the other on the belly. Inhale through the nose for four counts. Exhale through the mouth for eight. Two more, breathe in. Breathe out. Last one. Inhale. Exhale. Beautiful. Rest the hands on the thighs. Look over the left shoulder. Twist the spine very softly. Just take your time. Listen to the sound of your breathing as you move. Very gently switch sides. Moving slowly and intentionally. Noticing the sounds in your room. Beautiful. Inhaling back to center, rolling the shoulders up, back and down a few times, maybe looking up toward the ceiling, opening the chest, opening the throat. Beautiful. Come on up onto your knees. Let's lower one hand behind you. You can grab your heel and if you want to, tuck your left toes under, left hand comes to the left heel, and then just stretch your body and open up your chest. Come back up to center. Let's move to the other side. Just take your time. This doesn't need to look any certain kind of way. We're just opening the front body. You can do that again, or you can drop both hands onto the heels, looking up, pressing the hips forward. Beautiful coming back up, sitting the hips back, and then let's go ahead and come onto our hands and knees. Let's take a couple of cat cows. So inhale, really lifting the hips up, lifting the head up, dropping the belly. And then on the exhale, you just reverse that, pull the belly button up, tuck the pelvis, tuck the chin, and then just move through these cat cows, or you can begin bumping the hips left and right. So when the hips come to the left, the head comes to the right. Just moving back and forth here, or you can spiral it out, do some jump ropes with the spine. And when this feels complete, sit the hips back, reach the arms forward, rest the forehead down. And just take a moment to listen to the sound of your breathing. Inhaling for a count of four and exhaling for a count of eight. Beautiful. You can stay here or stretch the arms out in front of you. Walk them over to the left. Stretching the right side body. Really walking that right hand over, maybe placing the right hand on top of the left. Taking nice deep belly breaths here. And then coming back through center and switching sides, walking both hands to the right, stacking the left hand on top of the right, stretching the left side body, the rib cage, feeling it in your shoulder and your hip. Beautiful coming back to center. And we are going to pull our chest. Okay, so drop the elbows down onto the bed. It's like you're in, you're going to do some cat cows. Hips are high. Look forward and then pull the chest through the hands. Come into your cobra pose, lifting the chin up, pressing into the hips. And then we're going to sit it back into a child's pose again. So come back into your child's pose. Reach your hands forward. Come forward onto the forearms. Pull the belly and the chest through, looking up cobra. Exhaling back to child's pose. Just take these at your own pace. Moving as slowly as you can. Trying to activate the parasympathetic nervous system so you can rest and digest. Let's take one more together. Inhaling, pulling the chest forward, maybe closing down the eyes. Then exhale, let's roll all the way down onto our belly. Stack the hands on top of one another. Resting the forehead on the hands. And then let's just bump our hips left and right, releasing any tension in the lower back. Nice, smooth breathing here. And find stillness through the hips. We're just going to massage our forehead by looking left and right. Releasing any tension in the neck.

SPEAKER_00 6:33

Beautiful.

SPEAKER_01 6:34

Now let's go ahead and very gently reach our arms forward. Roll over onto our back. Let's begin with the legs nice and long, arms nice and long. Big good morning stretch. Point and flex the feet as well as the wrists. Draw circles with the ankles and the wrists. Beautiful. Go ahead and bring the legs up toward the ceiling. Point and flex the feet again. Bring the arms up and just find some natural movement here. Hug the knees into the chest. Keep the knees nice and wide. And then let's hug our right knee into our chest. Pull it in, a little massage on the belly so you can find some movement here with the right leg. Or you can just really pull it in and squeeze. And then we're going to take a half happy baby. So bring the right foot up towards the sky, bend the knee, and you can hold behind the right thigh. You can hold the outer edge of the right foot, or you can even use piece fingers to hold the right toe. So we're just working on mobility in the right hip. You can straighten and bend that right leg. And you can place your left hand on top of your left hip just to remind that hip to stay grounded on the bed. Just find some playful movement here, not taking anything too seriously. Alright, let's come back to center. Bring the soles of the feet both to the bed. Then let's just drop our knees left and right. Again, releasing any tension in the lower back. Excuse me. Massaging our glutes, opening our hips. And see if you can slow those windshield wipers down even more just so we don't increase our heart rate. We stay in the parasympathetic nervous system. And when you feel complete, just come back to center, hug the left knee into the chest, maybe straighten the right leg, really massaging the belly, the intestines by pulling this knee in, maybe finding some movement to rub your belly. Your thigh really compresses the belly. And when you feel ready, take your half happy baby, either holding behind the left thigh, using your piece fingers to hold around the left big toe, or grabbing onto the outside of the left foot. And if you can't get your legs straight here, that's not really the goal. We're just playing with movement. We're opening the hip, the hamstring, the calf. So just notice what feels good as you play here. Rock your body. Right hand can stay on top of the right hip. Just encouraging it to ground. All right, beautiful. Soles of the feet come to the bed. Let's take some windshield wipers again. Notice where the breath is at. Inhale for a count of four. Exhale for a count of eight. And if you'd like to, you can bring the knees to rest against one another, one hand on the heart, one on the belly, or you can end with legs up the wall. So scoot your touch to the head of your bed here. Let me see if I can wiggle my way. All right. And then you're either going to send your legs up. You can allow the legs to rest against the head of your bed and the wall. Just open your arms up wide. Just take a few breaths here. If this feels unnatural, you can bring the soles of the feet together. Allow gravity to pull your knees down. You can place a hand on the belly and a hand on the chest. And just tune in to what your body wants right now.

SPEAKER_00 12:11

Enjoy your rest and be well.