Yoga for a good night’s sleep | Eva Schroeder | Skillshare

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Yoga for a good night’s sleep

teacher avatar Eva Schroeder, Yoga teacher & Student of Life

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Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Watch this class and thousands more

Get unlimited access to every class
Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Lessons in This Class

8 Lessons (58m)
    • 1. Introduction to Yin Yoga

    • 2. Meditation - settle in

    • 3. Toe Sit (aka "marmite pose")

    • 4. Uttanasana (Standing Forward Fold) and Malasana (Yogic Squat)

    • 5. Balasana (Child's Pose) and Eka Pada Rajakapotasana (Pigeon)

    • 6. Long Hold Lunges - Release for Lower Back, Legs and Hips

    • 7. Spinal Twists

    • 8. Meditation & Shavasana = Bliss.

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About This Class

Hello beautiful,

This slow and beautiful Yin Restorative Yoga class is for you - whether you've practiced Yoga before or not. No previous experience needed whatsoever

Meet Your Teacher

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Eva Schroeder

Yoga teacher & Student of Life


What strange times we find ourselves in. Times that call us all to stop, more than ever, to breathe, to become still. To notice the mind "stuff", notice the feelings and emotions, the way we react to what we're facing. To find balance. In all areas of your life.

Take this surreal, incredible opportunity to tune inwards, to journey inside of yourself, to elevate consciousness. And in the meantime, let our world recover and take a breath as well...

If you feel stressed or overwhelmed by the happenings of the past months, here's my invitation to you: 

Breathe deeply.

Take a deep belly breath IN.
And a deep long breath OUT.
Repeat that 3 times. Do it now.

Then let your breath fall to a more natural rhythm again. A... See full profile

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1. Introduction to Yin Yoga: This tells us fantastic for anyone who's coming back from injuring anyone who's not practiced yoga for awhile and fields a little bit up on the tight side. And it's definitely a great practice for all of you who have never practiced yoga at all. I'll give you modifications throughout to help you to really adjust to what your body needs today. Remember there's no good or bad. And just as much as you need to honor yourself to on your body and your mind today. So Whereas in a more active than IASA or stumble class for example, I'll focus lies very much on the muscles. Through the Yin practice, we affect and target that connective tissue. So fascia, the ligaments that joins as well as the boats, we hold postures for a little longer. So length of time, anything between 25 minutes today? Longer once you get a little more familiar with the practice and your body and how your body reacts. Also the sensations and the intensity that will mostly most likely arise. So looking at all of that, it's a fantastic addition to the more active, more vigorous yoga practice that you might already do, the use of props AS encouraged and really helps us to deeper. I'll practice or deepening the postures and the relaxation. So uncorrupt, I, I encourage you to use whatever you've got in, you know, whatever items you've got at home. And this could be if you've got a yoga block, obviously that's great. You could use a big book as well. If you've got a couple of blankets handy, that's really beneficial as well. And we've got a bolster. And if you don't have a bolster, you can use a couple of big pillows and anything that helps you to elevate yourself. And again, I'll talk you through it throughout the practice. 2. Meditation - settle in: So let's go ahead and get started with a short meditation to get settled in. And let's go ahead and get started kneeling down. And there are a couple of ways to modify this as too intense for either the tops of the feet, the ankles, or the needs. If you've got any pain or recent injuries, of course, do be mindful, pleased. You could even simply sit cross-legged or in a chair. So to modify, you can roll up a blanket to place under your ankles and then sit back onto your hills. In addition, you can take a block or a book or another blanket in-between your heels and your hips, which will provide some further comfort and support. Choose which option feels good. And remember, we're aiming for 60, maybe 70% intensity. And we'll be here for about five minutes. So let's begin by becoming aware of the space around us. Just getting a sense of where we are. And just take a deep breath in through the nose and out through the mouth. Again. Another deep breath in. And then exhale release. Let's take one more deep breath here and gently close your eyes. Simply allow the breath to become natural here. And then out through the nose. And take a moment to feel the weight of the body laying down on your lakes, your ankles, your feet. They answer, resting on the legs are in your lab. Does allow that familiar, comfortable heaviness to weigh you down. Easing u integral e, some tension or maybe some of the intensity within the legs and feet. Notice how the weight falls down. Maybe straight through the middle or a bit over to one side, or maybe forward or backward. Without needing to adjust here. Simply to bring the mind into the body and becoming more aware of the physical sensations. How does your body feel right now? To help us with that. And start at the top of the head, gently scanning down through the body. Your head, face, neck, and shoulders. Notice what feels comfortable, nice and relaxed. Notice what doesn't feel so comfortable. Scanning down to the waste, the hips, lakes, ankles, and feet. Notice your temperature. Notice anything that comes up more dominant. Notice what comes in? Notice what goes again. Now just starting to notice the movement of your breath in the body. As the breath creates this beautiful rising and falling sensation. For some people that's happens in the stomach. For others it's a bit higher. The diaphragm maybe up in the chest. If you can't feel very much at all here, tried to place your right hand onto your belly. And you'll be able to find the moment. Simply become more aware of the rhythm of the breath now. And if you find your mind wanders off, simply bring it back to the focus on your breath. And then for a few moments, letting go of the focus on your breath. Allowing the mind to be free. Become aware of the body. And the sensations. Take one more deep breath and slowly start to remove any support. Lean over to one side and stretch your legs out in front of you. And you can support yourself with your hands. You lean back episodes lightly, giving you a feet and legs and a little wiggle. Really feel the circulation flowing back into the legs. All the sweet fresh blood flowing back as nourishment and energy revitalizing. 3. Toe Sit (aka "marmite pose"): We'll start the next pose and then ofcourse position, packetized and gently set back to your heels. Remember to not squash your pinky toes here. Some people find this a very comfortable place to hang out. Others, not so much and it can get quite intense very quickly. Notice if you need to adjust and lean forward, if you need to any amount. You can again, use a blanket or a block for support to sit up a little higher finito. So this position opens the feet, including of course the toes, and it strengthens the ankles too. It's a wonderful therapy for feet to make up for being squashed into shoes most of our days. It also provides a great opening of the liver meridian by compressing the front of the ankle. And as such, it's the wonderful stimulus for all the meridians of the lower body. Find the moment of stillness. You breathe deeply. We'd only be here for a minute and a half. The move forward and so gently allow your toes to move and maybe rotating and allow the flow of blood and circulation to move freely. Again. Let's find a very brief stretch for the tops of the feet to counter this compression. So sit back towards you heal again if you Bodhi is happy to do so gently lift your knees supporting yourself with the hands behind you. And again, any adjustments with blankets that are needed, Go ahead and do so. Lift up through the chest and breathe deeply slowly and effortlessly as you're moving out of this stretch. We're going to transition onto our back. And notice, how does your body feel right now? 4. Uttanasana (Standing Forward Fold) and Malasana (Yogic Squat): And give yourself a gentle stretchy or bring both knees into your chest. Maybe a little rock from side to side. And then roll over to one side to press up again into an all false position to transition into our standing forward fold. Or who turn us. And as always, bending your knees as much as you need to with your feet a comfortable distance away from each other. Shake out your head here and little yes and no. Modify. You can bring your forearms onto your size. And then it'll lengthen your spine. Just allow the head and neck to find some ease wherever you are. And maybe holding onto opposite elbows, finding that gentle heaviness of the upper body, weighing you down, increasing the space in between your vertebral here. We'll be here for another two minutes or so. Notice any sensations in the body? You'd be noticed the blood rushing into your hand. If you have got a detached retina or trouble with high pressure, only stay here for a couple of rounds of breath. How can you create a sense of ease of your breath? You're breathing a gravity here up into the lower lungs. Feeling grounded and strong through feet and legs. Relaxing you draw your cheeks and breathe easy. And slowly start to release your elbows. Now. Take one more deep breath here and gently lift your heart forward and slightly up. And then start off quickly of feet away from each other here too, about Matt with distance. To move into our next pose, our yogic squat, toes up, pointing out, slowly lower the hips down, and then it just overtaken a rolled up Matt or blanket underneath your heels. You might not be able to go all the way down with the hips. Mckenna, just as much as you need to. Bring your hands in front of your heart, right in between your elbows, if that's possible today. Elbows are pressing into the inside of your size to resist the legs moving together. Simply breathe here. Show you from the frontier to notice how much easier you'll be able to lengthen your spine and sit tall without modification. Crown of the head lifts up. Tailbone grows down towards the earth. And closing your eyes and focus on elongating your brand and your spine. As a common misconception that we should be able to control or eradicate pain. Although yoga poses do often bring some relief to blocked areas of the body, we will still have to endure discomforting pains as long as we are in this body. Instead of expecting to miraculously become pain-free from our yoga practice, we can utilize the poses to help us fully inhabit our bodies with dignity and care. Whether we are experiencing pleasure or pain. Leaning back, run again, let's roll onto our back. And notice. How does your body feel? How does your mind feel? 5. Balasana (Child's Pose) and Eka Pada Rajakapotasana (Pigeon): Take a deep breath here. Completely. Bringing your knees back into your chest to impede role yourself up into our child's pose. Your knees, hips, releasing back towards the heels. Walkie hands forward and allow the forehead to relax onto the map. And again, using any and blankets underneath, under the nice Mickey hat doesn't comfortably touched the floor. You can build a little power with your hands. Again, you can use a block or a book to place underneath your hand. Or you can even plays a bolster underneath your belly and rest fully in this very restore it to pose and then drop into the stillness. Notice how it feels to be here. Now. Just be someday. Stillness feels more welcoming. On others. It can feel very challenging. How do you feel now? Get a sense of the quality they notice and without any judgement and allow yourself to be here and drop it in and slow to come into. Leaving you fall on the floor, lifting the hips up ever so slightly. Keeping them very gently. Behind your knees. Ribcage to gently melt down towards the floor. Breathing gently into the back of your hot release fully. And then very slowly start to walk back underneath the shoulders. Let's come into our next pose. Pitch and posts. Come onto an all false position. Then slide the right knee for just behind you right hand. Walk the left leg, back a little or a lot, whatever feels good, swap the hips towards the front. And then you can use a block on your right hip if you have just an comfortably touched the floor there. Maybe also a blanket underneath the left and it can obviously adjust and play with it as much as feels good and as much as we'll support. You can even use a bolster, a pile of pillows underneath your belly. Just rest. In how fundamental length through the spine, keeping that as you gently fold forward. And then simply drop in. Relaxing the shoulders. Letting go of any tension you anything you don't need right now. And if your head is turned to one sites which it now, if you want to learn how to come home to our bodies, we have to take our residents in every corner of ourselves. No matter how sick or injured or a mobile we are. Yi Jian pose is another opportunity to crawl into ourselves and stay for a while. While remaining still, we allow ourselves to Boole's into all feeling tones without the burden of expecting to feel a particular way or create a particular result. Jazz allow yourself to be fully. Underneath the shoulders and then release are right leg, stretch it back, stretch for the Cavs legal shake. You can even move into a very brief downward facing dog ear to just release the hips and the legs. A little little more fat. Circulation coming back into the lakes, maybe spine as well, and then change sites. So they come onto your knees, bring your left knee forward, walk the right leg, and then square up the hips. And use again, use your blocks, new blankets underneath the hips for the support that allows you to find that 60 or 70% intensity. Maybe using a bolster you pillows on the Neizha belly again, your upper body and that through the spine. And then slowly release down, rolling forward. Again, this might be out of the question here. To go that deep. Always use your hands, your arms as a tripod to rest a little higher. Wherever you are, drop in. I invite you to, again, really tune into the subtleties of your emotions and your feelings. For example, you might have discovered a sense of discontent or restlessness, especially when you come across tight areas within the body that gets amplified when you hold the postures for little longer. Really notice how it feels when you allow yourself to open up for a little while. And so refreshing on the body and the mind. We learned that our moods are like passing clouds that don't need to be pushed away or clung to. In Chinese medicine, emotions are simply an expression of CI. Now not considered good or bad. You simply want to create a way to allow ci, that pronoun, that life force and vital essence to flow more freely again. So it's less important which emotions are present. Now practice is to simply notice looking one way. If you haven't done so changed sides now where the shoulder is removing enables to locks, stretch it back a little, give it a little shake. Well, maybe moved back into your downward facing dog again. Little release for the hips. Take a couple of deep breaths here. Reducing the neck and the shoulders of that feels good. 6. Long Hold Lunges - Release for Lower Back, Legs and Hips : And I'm going to come into sequence here for our hips. For lunch sequence that's so delicious. I use a blanket underneath the knees. And you can also use a couple of blocks or big books on the hands for little support if you need to. So second right foot forward into lunch ticky hands either to the floor or maybe using your blocks of books. Whatever level, whatever height feels good. Notice the more or the higher you go, the less compression there is not right hip flex and the more ease you might feel as a result. So again, choose your option and then settle in. Continue to find a little bit of that length, not openers of your collarbones, enabling you to breathe deeply and fully. And then simply drop in here. Noticing how you can create a little ease within the hip. And really tuning in closely to the sensation you feel in the body and noticing the breath. And then from here we're going to move up into a little more, little more active posture as you take your hands onto your thighs to draw the belly in away from your thigh, maybe lunging a little deeper. But again, simply think of that 60 or 70% effort. Be mindful of the left knee. If you need a little more balanced, you can bring your right foot out to the side ever-so-slightly. Either talk the left toes or point the left toes. Not gonna stay here too long. Slippery. Join your belly in an optical, imagining that length of the spine. Xl softening through the shoulders and then slowly bring it back. You're gonna find our deep lunch. So regal, the right foot out to the side, onto the outside of just onto the edge of the right side of your mouth and bring a right hand to the inside. Again, maybe using your blocks here, shoulder width, distance. And again, we jihad forward as you allow that right leg to gently open out to the side and he might even roll onto the outside edge of your right foot. If that's a happy place for you, maybe take your elbows down towards the floor or to the blocks. And notice a intensity within the hip. Find a place that feels good. And then simply drop in polos. And allowing this stillness to be the mechanism of change, of transformation of the tissues. See how you can let go. You do not need right now. Notice how you can be here without the edge 21, the experience to be any different than what it is. Just absurd. Coming back up now we're going to find a gentle twist. Take your right hand onto the right. Fine. I will apologize, econ C, Very good here. And then either gaze up towards the ceiling, rolling the right shoulder backs, you find that openness in your breath, in your chest to buoys fully and freely. Maybe along the the hip to very gently sink a little deeper. As a result. Res deeply into the front of your body. Maybe gaze down towards the floor of the neck, is happier there. And then slowly come on out of the pose. Well, we're gonna do is place the blocks to one side and just lie down onto the valley, allow the arms stitches relaxed by onside and then dropped in. Again simply notice observed the breath, observe the body. So if the quality of the tissues, your ability to adapt, you're ready, slowly push yourself all the way back up. And we're going to change signs here. Setting up again with your block so your books take your left foot forward into your lunch, keeps a nice somewhat right on top of that left foot. In how finding that length that you offer your heart forward rule Ijtihad forward to find lengths within the spine. And they can excel, dropping in. Letting go of any ruminating thoughts. And allow yourself to sit in the quality of the pose. Whether that's tension or release. And just any sensations that come up for you right now. Slow yourself up. Maybe just bring that left foot a little closer, maybe a little to the outside but take your hands onto your thigh. So you draw the belly in again to find that spaciousness within the front of the hip. That then allows you to move a little deeper without hanging into the lower back. Breathe freely. Finding that quality of being really content right now. Whatever this sensations, there's no place else. You all right now other than here, in this moment, fully present. Slowly really take my left hand to the inside and wiggling the left foot to the outside. Using the blocks as support to fund a little, a little lift, exile to drop in. Notice the difference within the posture here was that left leg is a little further out and more externally rotated position, which might enable you to sink a little deeper or maybe not. And you can always stay on you hands on again, of course, adjust as much as you need to. Again, wherever you are breathed deeply, really draw the breath and that sweet oxygen into the area within the hip. Imagining that spaciousness and that openness, that lightness. And with the XML allowing any tension to simply melt away. As you dive into that ebb and flow. And we abrupt intensity. The sensations within the body really getting familiar, wave yourself on a deeper level. Slowly. Taking your left hand on to your left thigh, ruling the left shoulder out. Let openness and the whole front of your body breathing deeply. Can maybe just gazing down, continue finding that opening of the BRAF. Settling into that is within the HIPAA. Gazing down, release the blocks to one side, and then simply roll onto your back from the breath in. And then release completely. 7. Spinal Twists: And then very slowly here was bringing your right knee, anterior chest link guided over, cross to the left into spinal twists. You might have to regularly hips right underneath each other. Extending your right arm out to the side. And it can just using any props, any blocks you need to maybe roll up a blanket or big book underneath that right knee. Take a deep breath into the ribcage here. Excel allow the body sinking in dropping in polls here. Within the practice we come face to face with ourselves. It asks you to be an uncomfortable positions for long periods of time. Except what is your reactions? Habitual patterns as well. And I'm very slowly maybe was a little support. Right? Neither. You stretch it out for a moment. Now to settle in. And simply noticed the difference between the left side of the body and the right side of the body. And then change sites. And the left knee into your chest. But little wiggles the hips. As much support as you need to underneath that left knee, maybe even underneath the left shoulder to stay with. And match the number on your exhale. Somebody make it the same length. Nice, comfortable. So you can be read indulgent. Here's you don't have to push or to use any effort. You can simply allow yourself to drop in nice and easily. Again, see you can find that quality of being really content because he ever so slowly bring the money back into chess, rolling back onto your back. And just evening out the hips. Stretching both legs out to the floor. Can just noticing the two sides of the body. Getting ready for your Shabbat dinner. 8. Meditation & Shavasana = Bliss.: Plays a bolster underneath the knees and maybe a pillow, blanket underneath ahead. Maybe cover up with a blanket if you feel a little chilly. And the only task is to notice. Notice everything sensations in the body. Notice the awareness within your breath. Notice the awareness, new right-hand. Noticed awareness and your right shoulder. Notice that awareness in your left hand? All the way up to the left shoulder. Notice the awareness and your right foot. All the way up to the right hip. Notice the awareness and your left foot? All the way up to the left hip, all the way through the spine, your neck, your lower back, and the skull. You Pell this. Notice the awareness through the whole of your body. What is their awareness of your breath? Emotions, thoughts. Just notice this state right now in this moment. Creating a memory here. Moments. Really getting ready to come back. Take a deep full breath. Release. Slowly start a fund. A little fingers and toes. Maybe give yourself a little stretch their relaxing completely. Sort of bring those nice back into your chest. Normal activation of the spine that can rock from side to side. And then slowly roll over to one side. The positive or moment. Whenever you're ready, gently push yourself back up into a seat. And a length through the spine here, take a deep for cobra. Excel release. Moment of gratitude here towards yourself. Practice. Beauty and miracle. That is our body. All mine, my connection. Thank you so much.