Nervous System Wind-Down for Sleep — Neck Release & Hip Openers to Shift Out of Fight or Flight

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 sleepIf 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 grounding0:45 — Seated Neck Release & Twists Slow movement to release tension2:15 — Seated Forward Fold (Side 1) Soft folding and breath awareness3:05 — Seated Forward Fold (Side 2) Switching sides with ease3:55 — Wide-Leg Seated Fold Gentle opening and grounding4:50 — Transition to the Floor Coming down onto your back5:15 — Supine Movement & Gentle Circles Releasing through hips and legs5:50 — Reclined Hip Opener & Twists Figure four and slow spinal twists7:15 — Knees to Chest & Final Release Letting go through the whole body8:10 — Rest & Sleep Invitation Stillness and drifting toward sleepAbout 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 YouTubePinterestInstagramThe Calm LabSubstackMy Apple Music PlaylistLinkedInIf The Calm Lab is helping your nervous system, the best way to support is to:★ Rate and review on Apple Podcasts or Spotify ★ Share an episode with someone who needs it ★ Subscribe so you don't miss the next oneThank you for being here. — Kassandra 🌿The Calm Lab by Namasté Your Life, LLC recommends that you consult your physician regarding the appl...