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8-Minute Nervous System Downshift — Hip Flexors, Half Splits & Somatic Movement for Sleep
Feeling calm? Have a question? Send me a text:)
This 7-minute practice is for the nights when your body is exhausted but your nervous system is still running. Not about forcing sleep — about downshifting. Giving your body a gentle, concrete signal that the day is done.
We move through child's pose with lateral stretches, cat-cow to release spinal tension, a supine sequence of knee hugs, single-leg hamstring release, happy baby, and spinal twists — finishing in stillness. The whole practice is floor-based and slow, designed to work with your nervous system rather than push against it.
What you'll experience: Child's pose and lateral stretch → cat-cow → knee hug and shake out → single-leg hamstring release → happy baby → spinal twists → final rest
Small practices like this add up. Every time you move through a sequence like this, you're giving your nervous system evidence that it's safe to stop — and over time, that becomes easier and easier for your body to believe.
Nothing to force. Nothing to fix. Just downshift.
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
The Calm Lab
YouTube
My Apple Music Playlist
Substack
The Calm Lab by Namasté Your Life, LLC recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, and assume all risk of injury to yourse...
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By Kassandra MolléFeeling calm? Have a question? Send me a text:)
This 7-minute practice is for the nights when your body is exhausted but your nervous system is still running. Not about forcing sleep — about downshifting. Giving your body a gentle, concrete signal that the day is done.
We move through child's pose with lateral stretches, cat-cow to release spinal tension, a supine sequence of knee hugs, single-leg hamstring release, happy baby, and spinal twists — finishing in stillness. The whole practice is floor-based and slow, designed to work with your nervous system rather than push against it.
What you'll experience: Child's pose and lateral stretch → cat-cow → knee hug and shake out → single-leg hamstring release → happy baby → spinal twists → final rest
Small practices like this add up. Every time you move through a sequence like this, you're giving your nervous system evidence that it's safe to stop — and over time, that becomes easier and easier for your body to believe.
Nothing to force. Nothing to fix. Just downshift.
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
The Calm Lab
YouTube
My Apple Music Playlist
Substack
The Calm Lab by Namasté Your Life, LLC recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, and assume all risk of injury to yourse...