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Somatic Movement for Stress & Anxiety — Seated Nervous System Regulation Practice for Anytime
Feeling calm? Have a question? Send me a text:)
This 12-minute bedtime practice moves through a gentle full-body sequence designed to help your nervous system gradually downshift before sleep. We begin seated with neck rolls and spinal twists, move through wide-leg and butterfly forward folds, then flow into a side-lying hip and hamstring release with a supported backbend — finishing in stillness with hands resting on the body.
Nothing is forced here. The practice is slow, breath-led, and completely adaptable to however your body feels tonight.
What you'll experience: Neck rolls and seated spinal twists → wide-leg forward fold → butterfly fold → side-lying hip and hamstring release → supported backbend → grounded rest
Small, consistent practices like this add up. Each time you move through a sequence like this, you're giving your nervous system evidence that it's safe to soften — and over time, that signal becomes easier and easier for your body to receive.
Blankets and pillows welcome. Move only as far as feels good.
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 12-minute bedtime practice moves through a gentle full-body sequence designed to help your nervous system gradually downshift before sleep. We begin seated with neck rolls and spinal twists, move through wide-leg and butterfly forward folds, then flow into a side-lying hip and hamstring release with a supported backbend — finishing in stillness with hands resting on the body.
Nothing is forced here. The practice is slow, breath-led, and completely adaptable to however your body feels tonight.
What you'll experience: Neck rolls and seated spinal twists → wide-leg forward fold → butterfly fold → side-lying hip and hamstring release → supported backbend → grounded rest
Small, consistent practices like this add up. Each time you move through a sequence like this, you're giving your nervous system evidence that it's safe to soften — and over time, that signal becomes easier and easier for your body to receive.
Blankets and pillows welcome. Move only as far as feels good.
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...