Holding Tension? Soft Flow for Relaxation: Yin Yoga for Better Sleep | Day 22
Play this free Yin Yoga class for better sleep — ~20 minutes of soft flow and breath (Day 22). Below you'll find more sessions on YouTube.
A soft Yin Yoga flow for evening calm and better sleep. Take ~20 minutes for yourself — play the video below without leaving this page.
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More sessions on YouTube
Want to practice further? These classes open on our YouTube channel — with short guidance so you can choose the right practice faster.
Sleep & evening calm
Choose a short evening class when your mind is full, your body feels tired but restless, or your sleep rhythm needs a softer landing.
Back, hips & fascia
Slow holds give connective tissue time to respond and help release tension around the lower back, psoas, hips and pelvis.
Stress & nervous system
Sessions with calm breathing, fewer stimuli and supported postures help your system shift from control into recovery.
Psoas Gespannen? Van een stijve rug naar soepel (yin)
A free Spiriators video for at-home practice, with calm guidance, clear progression and attention to breath, body and relaxation.
Psoas Release in 30 Dagen (Reset Protocol)
A free Spiriators video for at-home practice, with calm guidance, clear progression and attention to breath, body and relaxation.
Onderrug stretch: van Stijve Rug naar Soepel (Yin)
A free Spiriators video for at-home practice, with calm guidance, clear progression and attention to breath, body and relaxation.
Psoas Release: Van Aan-stand naar Stilte
A free Spiriators video for at-home practice, with calm guidance, clear progression and attention to breath, body and relaxation.
Diepe ontspanning voor je bovenrug nek en schouders | Yin Yoga
A free Spiriators video for at-home practice, with calm guidance, clear progression and attention to breath, body and relaxation.
Stijve onderrug? Yin Yoga voor je rug
A free Spiriators video for at-home practice, with calm guidance, clear progression and attention to breath, body and relaxation.
Psoas Release: Nog 'Aan' op de Bank?
A free Spiriators video for at-home practice, with calm guidance, clear progression and attention to breath, body and relaxation.
Lower Back Release met Yin (Stijve Onderrug)
A free Spiriators video for at-home practice, with calm guidance, clear progression and attention to breath, body and relaxation.
Tight Hips & Rug? Psoas Release met Yin en TRE
A free Spiriators video for at-home practice, with calm guidance, clear progression and attention to breath, body and relaxation.
Why these Yin Yoga videos work
Yin Yoga does not work by doing more, but by staying longer. In the videos on this page, Tessa guides you through slow postures, gentle breath cues and enough silence for the body to settle on its own. That makes the sessions useful for evenings when your mind keeps spinning, your lower back feels tense or your nervous system struggles to downshift.
The library combines short beginner-friendly classes with longer practices for fascia, hips, psoas, heart space and the vagus nerve. There is nothing to perform: choose a video that matches what you feel now, prepare a cushion or blanket if needed, and let the posture become simpler rather than deeper.
How to get the most out of these videos
A simple weekly rhythm to build Yin Yoga into your life — no pressure, no mat marathons. Three times a week is enough to noticeably calm your nervous system.
Pick a calm session
Start with a 15–25 minute yin session, ideally 1 to 2 hours before bedtime. Dim the lights, grab a cushion and put your phone on silent.
Breathe through the pose
Hold each pose for 3–5 minutes and breathe slowly through your nose. For deeper impact combine this with a short breathwork practice or the free Breath Check.
Build up to 3× per week
Aim for 3 sessions a week for noticeable calm within 2 weeks. Want a structured daily rhythm? Have a look at the 30-Day Challenge.
What's inside this video library?
Tessa curates sessions that complement each other — from gentle evening yin to longer fascia release and short breathwork practices in between.
Yin yoga for better sleep
Short evening sessions with hip openers, butterfly pose and child's pose — focused on calming the parasympathetic nervous system.
Fascia release & connective tissue
Longer holds of 5–7 minutes that work deeply on fascia, joints and stored tension in hips and lower back.
Breathwork & pranayama
Short sessions with box breathing, 4-7-8 breath and connected breathing — perfect to combine with breathwork coaching.
Yin for stress & burnout
Sessions for anyone chronically switched "on" — restorative poses that remind your system how to rest. Background on our Yin Yoga pillar page.
Read more on yin yoga & breathwork
In-depth articles that explain what you feel in the videos — and why it works.
Ready for a complete journey?
Our 30-Day Yin Yoga Challenge guides you day by day — with breathwork, reflection and real transformation as the goal.
View the 30-Day Challenge →