Feeling calm? Have a question? Send me a text:)

This short 9-minute bedtime practice is designed to help your body transition from the busyness of the day into sleep. We begin seated with gentle neck rolls and spinal decompression — releasing the tension that builds from sitting, stress, or an anxious nervous system. Then we move to the floor for hip openers and lower back release, finishing in guided stillness so your nervous system can fully settle.

No experience needed. No effort required. Just arrive.

What you'll experience: Seated neck release → gentle spinal warm-up → supine hip openers → lower back release → guided rest for sleep

If your nervous system feels stuck in overdrive at night, this somatic movement practice gives your body a gentle, polyvagal-informed pathway into rest.

CHAPTERS:

0:00 — Arrival & Settling
Gentle reassurance and grounding

0:45 — Seated Neck Release & Twists
Slow movement to release tension

2:15 — Seated Forward Fold (Side 1)
Soft folding and breath awareness

3:05 — Seated Forward Fold (Side 2)
Switching sides with ease

3:55 — Wide-Leg Seated Fold
Gentle opening and grounding

4:50 — Transition to the Floor
Coming down onto your back

5:15 — Supine Movement & Gentle Circles
Releasing through hips and legs

5:50 — Reclined Hip Opener & Twists
Figure four and slow spinal twists

7:15 — Knees to Chest & Final Release
Letting go through the whole body

8:10 — Rest & Sleep Invitation
Stillness and drifting toward sleep

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

Instagram

LinkedIn

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...

Feeling calm? Have a question? Send me a text:)

This 11-minute bedtime practice is designed to help you genuinely unwind — not just go through the motions of stretching, but give your nervous system a real pathway into rest. We move through seated hip openers and a deep glute release, wide-leg and butterfly forward folds, then transition to the floor for figure-four twists and a full spinal release. You'll finish in stillness, ready to drift off.

Grab a pillow or blanket before you start — this one is designed to be done right in your bed.

What you'll experience: Shoulder rolls and neck release → seated cross-legged hip openers → wide-leg and butterfly forward folds → supine figure-four and spinal twists → final resting posture for sleep

If tension in your hips and lower back is keeping your nervous system activated at night, this somatic movement practice gently signals safety to your body so sleep can follow naturally.

Chapters:
00:00 Welcome + Getting Ready for Bed
01:00 Gentle Neck & Shoulder Release
02:10 Seated Hip & Glute Stretch (Left)
03:45 Seated Hip & Glute Stretch (Right)
05:20 Wide-Leg Forward Fold
06:25 Butterfly Pose + Gentle Fold
07:20 Seated Forward Fold
08:10 Full Body Stretch + Lying Down
09:10 Supine Twists & Windshield Wipers
10:10 Final Resting Pose for Sleep

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

Instagram

LinkedIn

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...

Feeling calm? Have a question? Send me a text:)

A short yoga nidra to help you rest deeply, regulate your nervous system, and reconnect with the quiet truth within you.

This gentle yoga nidra practice is an invitation to slow down, soften the nervous system, and rest into your deeper knowing.

Rather than striving for clarity or pushing for answers, this practice creates the inner conditions where vision, intuition, and truth can arise naturally. Through guided rest, breath awareness, a full-body relaxation, and quiet intention setting, you’re invited to remember what already lives within you — without urgency or effort.

This practice is supportive for:
 • Nervous system regulation
 • Deep rest and relaxation
 • Stress and anxiety relief
 • Evening wind-down or pre-sleep rest
 • Reconnecting with intuition and inner vision

You’re welcome to lie down comfortably and fully rest. If sleep arrives, allow it. Your nervous system will continue integrating the practice.

If you prefer listening with your eyes closed, you’re already in the right place 🤍
 New practices are shared through The Calm Lab.

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:

The Calm Lab

YouTube

My Apple Music Playlist

Substack

Instagram

LinkedIn

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 yourself.

Feeling calm? Have a question? Send me a text:)

This 14-minute yoga nidra practice is an invitation to slow down your nervous system, soften the mind, and create the inner conditions where rest and clarity can arise naturally.

Yoga nidra — sometimes called yogic sleep — guides your body into a state between waking and sleep where deep nervous system regulation happens without effort. Unlike movement practices, this one asks nothing of you. Just lie down, close your eyes, and let the practice do the work.

In this session you'll be guided through a body scan to release held tension, a simple intention or sankalpa to anchor the nervous system, breath awareness to shift from alert to receptive, and a gentle inquiry into intuition and inner vision — what becomes clear when you stop pushing for answers.

What you'll experience: Body scan and grounding → sankalpa (intention setting) → breath awareness for nervous system downregulation → rest and inner clarity practice → gentle return or drift into sleep

If your mind stays busy even when your body is tired, yoga nidra gives your nervous system a different pathway — one that doesn't require effort, control, or getting it right.

Grab blankets and pillows. There is nothing to do here but rest.

00:00 Welcome & Arriving Into Rest
01:30 Settling the Body Into Safety
04:10 Full Body Relaxation & Grounding
07:10 Belly, Hips & Nervous System Safety
09:40 Setting a Gentle Intention
12:10 Resting With the Natural Breath
14:40 Creating Space Around Thoughts
16:40 Intuition, Dreams & Inner Clarity
18:40 Integration, Sleep or Gentle Return

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

Instagram

LinkedIn

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...

Feeling calm? Have a question? Send me a text:)

This 11-minute yoga nidra practice is designed for one thing: helping your nervous system fully let go.

Yoga nidra — sometimes called yogic sleep — guides your awareness through the body in a systematic way that bypasses the thinking mind and speaks directly to your nervous system. You don't have to try to relax. The practice does it for you.

In this session you'll be guided through a full body scan from head to feet, breath awareness to invite natural nervous system downregulation, a peaceful nature visualization to deepen the sense of safety, and a slow, gentle return — or permission to drift into sleep completely.

What you'll experience: Full body scan → breath awareness and release → nature visualization for deep relaxation → gentle return or drift into sleep

This is a particularly good practice if anxiety or mental chatter is keeping you awake. Yoga nidra gives your nervous system a concrete pathway out of sympathetic activation and into the parasympathetic rest state — without asking your busy mind to do anything at all.

Blankets and pillows recommended. Eyes closed. Nothing to do.

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

Instagram

LinkedIn

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...

Feeling calm? Have a question? Send me a text:)

If you're doing everything right and still can't sleep, your nervous system may be stuck in sympathetic activation — the fight-or-flight state — without you realizing it. In this short 3-minute episode, we cover the four most common reasons your body can't transition into rest, and exactly what to do about each one.

The four culprits: overhead lighting after 6pm that mimics daylight and suppresses melatonin, eating too close to bedtime so your body is digesting instead of resting, screen use that floods your nervous system with blue light and stimulation, and the cumulative effect of all three — a nervous system that simply never got the signal that the day is over.

The good news: each one has a simple, concrete fix. Long slow deep breathing to activate the parasympathetic state, shifting your heavier meal to lunchtime, dimming to floor lamps in the evening, and creating a screen-free window of 30 minutes to two hours before bed.

Small environmental shifts send big signals of safety to your nervous system — and safety is what sleep actually requires.

What you'll learn: Why light, food, screens, and nervous system state are connected → simple same-day changes to support your body's transition into rest

Perfect for: anyone who lies awake wondering why they can't wind down, even when they're exhausted.

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

Instagram

LinkedIn

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...

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

Instagram

LinkedIn

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...

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

Instagram

LinkedIn

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...

Feeling calm? Have a question? Send me a text:)

This 13-minute seated practice invites you to slow down, feel what's beneath you, and let your breath lead. Less about stretching and more about presence — this gentle yoga flow is designed to support your nervous system through mindful movement rather than effort or intensity.

We move through shoulder rolls and neck release, lateral side stretches, seated spinal twists with forward folds on both sides, and a grounding finish in stillness with palms resting warm on the body.

What you'll experience: Grounding and breath awareness → shoulder rolls and neck release → lateral side body stretch → seated spinal twists → cross-legged forward folds → supported backbend → grounded rest

This practice works particularly well when you're feeling scattered, overstimulated, or emotionally activated — when your nervous system needs a reset but your body doesn't have the energy for anything demanding. Breath-led, slow, and completely accessible.

No bed required — a chair, cushion, or mat works equally well.

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

Instagram

LinkedIn

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...

Feeling calm? Have a question? Send me a text:)

This is a full bedtime practice — one of the longer ones in the catalog — designed to take you from the busyness of the day all the way into deep rest. We move through legs up the wall with butterfly variation, cat-cow, cobra, windshield wipers with counted breathwork, spinal twists, hamstring release, and figure four — finishing in stillness with long slow exhales.

Throughout the practice you'll work with a counted breath pattern — inhaling for five, pausing, exhaling for five. This isn't just a relaxation technique. Deliberately elongating the exhale stimulates the parasympathetic nervous system — your body's rest and digest state — which helps you fall asleep faster, sleep more deeply, and stay asleep longer.

What you'll experience: Legs up the wall and butterfly → cat-cow → cobra → windshield wipers with counted breathwork → spinal twists → hamstring release → figure four hip opener → final rest

If you've tried other sleep practices and still find yourself lying awake, the counted breath pattern in this episode gives your nervous system something concrete to follow — a signal clear enough to override the mental noise and bring your body into genuine rest.

Grab a strap or towel for the hamstring work if you have one. Everything else you need is already here.

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

Instagram

LinkedIn

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...