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Download AppBedtime Joint Relief Yoga
A gentle pre-sleep floor flow to ease stiff joints and calm the body.
Bedtime Joint Relief Yoga
A gentle pre-sleep floor flow to ease stiff joints and calm the body.
Warm-up
Gentle mobility and breathing to loosen hips, spine, and hamstrings before stretching.
Warm-up movement.
Joint Relief Flow
Gentle floor-based holds ease stiff joints and help you settle for sleep.
Unlocking Synovial Fluid While You Rest
Supported Bound Angle and Happy Baby externally rotate the hips, encouraging synovial fluid circulation through the joint capsule—your body's natural lubrication mechanism. Figure Four and Knee to Chest decompress the sacroiliac joint and hip flexors, targeting the exact structures that stiffen during prolonged sitting.
Why Nighttime Is Peak Recovery Window
Joint stiffness peaks after inactivity, making pre-sleep mobility work uniquely effective—you're addressing inflammation and fascial tension right before your body enters its deepest repair cycle. Supine Twist gently mobilizes the thoracic spine and wrings tension from paraspinal muscles that accumulate load all day.
Parasympathetic Sequencing Is Deliberate
Cat-Cow bridges movement and breathwork by syncing spinal flexion-extension with your exhale and inhale, signaling the nervous system to downshift before Diaphragmatic Breathing anchors the sequence. Ending supine rather than upright keeps cortisol low—one cue: extend each exhale to twice your inhale length to deepen the calming effect.