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 yourself.

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 yourself.

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 yourself.

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 yourself.

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

This 8-minute practice is for the nights you want something real but don't have much time. A complete bedtime flow that moves through tabletop hip warm-up, low lunge with spinal twist, half splits for hamstring and calf release, supine leg stretches, knee-down twists, and rolling bridges — finishing in full rest.

More dynamic than most of the practices in this catalog, this one is a good fit if your body needs movement to downshift rather than stillness. The slow breath cuing throughout keeps your nervous system moving toward rest even as the body works through deeper stretches.

What you'll experience: Tabletop warm-up → low lunge and twist → half splits → upward dog → supine hamstring release → knee-down spinal twists → rolling bridge → final rest

If tension in your hips, hip flexors, or hamstrings is keeping your body activated at night, this short flow targets all three — giving your nervous system the physical release it needs to let the day go.

Keep your movements slow and your breath longer than feels natural. That's where the regulation happens.

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 yourself.

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

This 5-minute practice is your shortest option — and sometimes that's exactly what you need. A simple, grounding flow through child's pose, cat-cow, rolling cobras, windshield wipers, and a breathwork finish that gives your nervous system a clear, concrete signal to rest.

We close with extended exhale breathing — six seconds out, four to five seconds in. This ratio is specific: a longer exhale than inhale directly activates the parasympathetic nervous system, slowing the heart rate and telling your body it's safe to stop.

What you'll experience: Child's pose and grounding → cat-cow flow → rolling cobras → windshield wiper spinal release → extended exhale breathwork → final rest

When you don't have time for a longer practice, this one still works. Five minutes of slow breath and intentional movement is enough to begin shifting your nervous system out of activation and into rest.

Nothing to force. Just follow the breath.

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 yourself.

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

Tonight, we’re giving your nervous system a gentle, 7-minute reset so you can ease into deep, nourishing sleep. If your mind feels busy, your body feels wired, or you’re struggling to settle down at the end of the day, this soft, supportive practice is here to help you shift into rest mode.

In this short episode, you’ll learn simple, research-backed techniques to calm your breath, soften tension, and signal safety to your brain — so your whole system can finally let go. No yoga or equipment needed. Just your breath, your awareness, and a few minutes of quiet support.

Use this anytime you’re feeling overstimulated, anxious before bed, or unable to switch off.

Inside you’ll experience:
• A gentle grounding technique to settle the body
• Breath cues that calm the nervous system
• A soft shift out of “fight-or-flight” and into rest
• A comforting close to your day

You deserve a peaceful night. Let’s take these few minutes together to find your calm.

With calm,

Kassandra

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 yourself.

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

This 14-minute practice is specifically designed for people who fall asleep but can't stay asleep — waking in the night and struggling to return to rest. We begin with ujjayi breath, an ocean-sounding breathwork technique that creates a slight constriction at the back of the throat, deepening the parasympathetic response and making the breath itself a tool for nervous system regulation.

From there we move through kneeling arm stretches and chest openers, camel pose for a supported heart opener, side body stretches, child's pose with hip rocking, a supported prone rest with a pillow or blanket under the belly, and legs up the wall — finishing in your choice of final resting posture or bound angle.

Grab a pillow or blanket before you begin — you'll use it for the supported belly rest.

What you'll experience: Ujjayi breathwork introduction → kneeling chest opener and camel pose → side body stretch → child's pose → supported prone rest → legs up the wall → final resting posture

If your nervous system is waking you in the night, it's often because your body never fully completed its transition into the parasympathetic state before sleep. This practice gives it the tools to go deeper — and stay there.

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 yourself.

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

This 17-minute morning practice is the only one in this catalog designed for the start of the day — and specifically for those mornings when you're carrying something. Emotional weight, residual stress, the heaviness that sometimes arrives overnight. This is a trauma-informed practice, which means nothing is forced, every instruction is an invitation, and you are always the authority on what your body needs.

We begin with cyclic sighing — a double inhale through the nose followed by a long slow exhale through pursed lips. Research out of Stanford has identified cyclic sighing as one of the fastest ways to shift the nervous system out of stress activation, more effective per minute than most other breathwork techniques. We use it at the opening and return to it at the close.

From there we move through cat-cow, sphinx pose, prone hip shaking to release stored tension, half frog on both sides, supine spinal twists, leg movements for hip release, and knee circles — finishing in constructive rest with a return to cyclic sighing.

What you'll experience: Cyclic sighing breathwork → safety orienting → cat-cow → sphinx → prone shaking and half frog → supine spinal twists → hip and leg release → knee circles → constructive rest → cyclic sighing return

Emotions and stress are stored in the body — particularly in the hips and lower back. This practice uses gentle, intentional movement to create the conditions for that stored tension to release. You don't have to know what you're carrying. Your body does.

Grab a pen and paper before you begin — if your mind is active, jotting thoughts as they arise helps you stay present with the body rather than looping on the thoughts.

Comfortable clothing, comfortable position. Bed or mat — your choice.

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 yourself.

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

This 22-minute practice is the most complete sleep episode in the catalog — designed specifically for two things: falling asleep quickly and returning to sleep after nighttime wakeups. If either of those is your struggle, start here.

We open with Sitali breath — a cooling breathwork technique done by curling or slightly extending the tongue to constrict the airflow, slowing the breath dramatically and cooling the body. Particularly useful if you run hot at night, experience hot flashes, or lie awake feeling overwhelmed or overstimulated. We return to it twice more throughout the practice and again at the close.

From there we move through shoulder rolls and seated spinal twists, wrist and arm stretches, cat-cow and rolling cobras, prone hip shaking, child's pose, windshield wipers, knee-to-chest and happy baby variations, lying-down tree pose side stretches, happy baby and straddle variations, and butterfly pose in final rest.

What you'll experience: Safety orienting → Sitali cooling breathwork → shoulder rolls and spinal twists → arm and wrist release → cat-cow → rolling cobra → prone hip shaking → child's pose → windshield wipers → knee-to-chest and happy baby → lying-down tree pose side stretch → happy baby and straddle → butterfly final rest → Sitali breathwork return

This practice works by keeping every movement slow enough to maintain long, deep breathing throughout — because the breath is what actually moves your nervous system from sympathetic fight-or-flight into parasympathetic rest and digest. The movement is the vehicle. The breath is the medicine.

Grab a pillow or blanket before you begin. This one is done entirely in bed.

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 yourself.