Somatic Yoga for Sleep

This bedtime somatic yoga practice begins with breath sensing, serving as a grounding and anchoring tool. Following our breath awareness practice, we explore some gentle self-soothing touch (self-havening). This is a self-soothing motion that can help cultivate feelings of safety and well-being. I personally use self-havening whenever strong emotions surface, and I’ve found it useful during panic attacks.

After we’ve settled into our practice, we explore some torso circles as a way to send some love to the entire spinal chain. As we synchronize breath with movement, we begin to open up the energy channels along the spine.

Following this spinal movement, we explore a technique called progressive muscle relaxation. This technique helps us sense what muscular tension feels like in the body versus muscular relaxation. This can serve as a good feedback tool both on and off the mat.

This somatic yoga practice includes gentle side body stretches, lower body stretches, hip openers, and opportunities for organic movement.

We conclude our practice with a full-body scan, gently relaxing each muscle group, inviting the entire body to release any lingering tension and restriction.

Somatic practices offer a path to reconnect with ourselves. As we turn our attention inward, we become more aware of our inner experiences and sensations. Engaging in somatic practices can be both nurturing and healing, inviting us to listen and attend to our needs with love and compassion.

Somatic yoga is an embodied practice that invites you to fully experience the sensation of being in your own skin. Through slow, gentle, and mindful movements, you have the opportunity to explore and connect with your internal sensations, approaching them with curiosity and compassion.

Somatic practices offer choice. You are encouraged to explore what feels good in your body, even if that means something completely different than what I’m showing on screen. The invitation is to honor, listen, and respond to your needs and your sensations. Your sensations may tell you to pause the video to stay in savasana for longer. Your sensations may tell you to stop the practice and head to bed as you’re falling asleep. Your sensations may tell you to explore a different breathing pattern than what I cue in the class. Your sensations may tell you to yawn, sigh and swallow throughout the class. By tuning into and responding to your internal sensations, you can cultivate self-trust and self-love.

I hope you sleep well!