The Calm Lab Podcast

Yoga in Bed & Body Scan for Sleep — Gentle Movement to Calm Your Nervous System

Feeling calm? Have a question? Send me a text:) [https://www.buzzsprout.com/2518406/fan_mail/new] This one is for the nights when you have nothing left. This 15-minute guided practice meets you in bed — no mat, no effort, no complicated instructions. We move through slow shoulder rolls and neck release, child's pose, a gentle cobra flow, spinal twists, and then a full head-to-toe body scan to help every part of you finally let go. The movements are intentionally slow — because slow is what signals safety to your nervous system. When your body stops bracing, sleep has room to come in. If you're tired but can't land, wired but want to rest — press play, close your eyes, and let this guide you down. 💤 Audio-only. Just feel your body and follow along. What's included: Shoulder & neck release → mini cat-cow → child's pose → cobra flow → spinal twists → full body scan (head to toe) → rest Great for: insomnia, racing thoughts at bedtime, body tension, anxiety, exhaustion, nervous system dysregulation 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) [https://www.thecalmlab.org/lead-collection] The 14-Day Nervous System Reset [https://www.thecalmlab.org/challenges]  YouTube [https://www.youtube.com/channel/UCjg8QTpg8WnLorCfa7J4smQ] Pinterest [https://www.pinterest.com/TheCalmLabWithKassandra/] Instagram [https://www.instagram.com/where.do.i.begin.kassandra/] The Calm Lab [https://www.thecalmlab.org/] Substack [https://kassandramolle.substack.com/] My Apple Music Playlist [https://music.apple.com/us/playlist/yoga-for-sleep/pl.u-BNA6zoXIAa7ZvP] LinkedIn [https://www.linkedin.com/in/kassandra-moll%C3%A9/] If 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 one Thank you for being here. — Kassandra 🌿 The Calm Lab by Namasté Your Life, LLC recommends that you consult your physician regarding the appl...

Yoga in Bed for Nervous System Shutdown — Slow Movement, Vagal Toning + Deep Rest (22 Min)

Feeling calm? Have a question? Send me a text:) [https://www.buzzsprout.com/2518406/fan_mail/new] 📥 Free 7-Day Nervous System Reset Protocol → thecalmlab.org/lead-collection 🎙️  New podcast episodes weekly  → Spotify: https://open.spotify.com/show/6aDkTER8NLlkFfiOKAS5Z2 [https://open.spotify.com/show/6aDkTER8NLlkFfiOKAS5Z2]  Apple: https://podcasts.apple.com/us/podcast/the-calm-lab-podcast/id1825913005 [https://podcasts.apple.com/us/podcast/the-calm-lab-podcast/id1825913005] 💛  14-Day Nervous System Reset Challenge → https://www.thecalmlab.org/challenges [https://www.thecalmlab.org/challenges]  📌 Pinterest → pinterest.com/thecalmlabwithkassandra This one's for the nights your body feels wired and your mind won't quit — or the mornings you wake up already depleted before the day even starts. In this episode, I'm guiding you through a full yoga in bed practice designed to keep your nervous system in rest-and-digest from start to finish. We move slowly through shoulder and neck release, gentle spinal movement, child's pose, cat-cow, cobra waves, supine twists, happy baby, and hip openers — all wrapped in long exhales and vagal toning through humming to help your body actually shift out of survival mode. No mat. No floor. No getting up required. This practice works best with headphones in bed, eyes closed, blanket nearby. Treat it like a guided rest, not a workout. If this practice helps you settle, the free 7-Day Nervous System Reset Protocol is your next step — it's a full week of tools like this one, delivered straight to your inbox. Grab it at thecalmlab.org/lead-collection. New episodes drop every week. 0:00 — Welcome + Hand on Heart Breath 1:30 — Shoulder Rolls 3:15 — Neck Stretches + Side Bends 6:45 — Seated Twists + Vagal Humming 8:45 — Child's Pose 11:15 — Cat-Cow + Intuitive Spinal Movement 14:00 — Cobra Waves 16:00 — Reclined Rocking + Supine Twists 18:30 — Happy Baby + Legs Up 20:30 — Hamstring Stretch + Figure Four 21:15 — Final Rest 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) [https://www.thecalmlab.org/lead-collection] The 14-Day Nervous System Reset [https://www.thecalmlab.org/challenges]  YouTube [https://www.youtube.com/channel/UCjg8QTpg8WnLorCfa7J4smQ] Pinterest [https://www.pinterest.com/TheCalmLabWithKassandra/] Instagram [https://www.instagram.com/where.do.i.begin.kassandra/] The Calm Lab [https://www.thecalmlab.org/] Substack [https://kassandramolle.substack.com/] My Apple Music Playlist [https://music.apple.com/us/playlist/yoga-for-sleep/pl.u-BNA6zoXIAa7ZvP] LinkedIn [https://www.linkedin.com/in/kassandra-moll%C3%A9/] If 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 one Thank you for being here. — Kassandra 🌿 The Calm Lab by Namasté Your Life, LLC recommends that you consult your physician regarding the appl...

Deep Sleep Tonight — 12-Min Yoga in Bed

Feeling calm? Have a question? Send me a text:) [https://www.buzzsprout.com/2518406/fan_mail/new] The kind of tired sleep doesn't fix isn't a sleep problem — it's a nervous system that never got the signal the day was over. This 12-minute practice meets your body where it is: fully lying down, no props, nothing to watch. Just follow along by feel. Slow twists, gentle hip and glute releases, and a full body relaxation to drop your heart rate and shift you into the parasympathetic state where sleep actually lands. Where does the day still live in your body? Let this practice help you put it down. 📥 Free 7-Day Nervous System Reset Protocol → thecalmlab.org/lead-collection 💛 14-Day Nervous System Reset Challenge → thecalmlab.org/challenges ▶️ Watch the video version → [paste your YouTube link] 📌 Pinterest → pinterest.com/thecalmlabwithkassandra 💌 Substack → thecalmlabwithkassandra.substack.com If 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 one Thank you for being here. — Kassandra 🌿 Namasté Your Life, LLC recommends consulting your physician before beginning any exercise program. There is possibility of physical injury. You agree to participate at your own risk and assume all risk of injury to yourself. 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) [https://www.thecalmlab.org/lead-collection] The 14-Day Nervous System Reset [https://www.thecalmlab.org/challenges]  YouTube [https://www.youtube.com/channel/UCjg8QTpg8WnLorCfa7J4smQ] Pinterest [https://www.pinterest.com/TheCalmLabWithKassandra/] Instagram [https://www.instagram.com/where.do.i.begin.kassandra/] The Calm Lab [https://www.thecalmlab.org/] Substack [https://kassandramolle.substack.com/] My Apple Music Playlist [https://music.apple.com/us/playlist/yoga-for-sleep/pl.u-BNA6zoXIAa7ZvP] LinkedIn [https://www.linkedin.com/in/kassandra-moll%C3%A9/] If 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 one Thank you for being here. — Kassandra 🌿 The Calm Lab by Namasté Your Life, LLC recommends that you consult your physician regarding the appl...

A Gift for Tired Bodies — 16-Min Yoga in Bed

Feeling calm? Have a question? Send me a text:) [https://www.buzzsprout.com/2518406/fan_mail/new] The shoulders hold what the day couldn't put down. The neck carries words that were never said. By the time you're in bed, your body is still working — and that's why sleep won't come, even when you're exhausted. This 16-minute yoga in bed practice is for the kind of tired that sleep alone doesn't fix. Slow shoulder releases, gentle neck rolls, and supported reclined poses that signal to your nervous system that the day is finally over. Whether you're giving yourself this practice for Mother's Day, after a hard week, or just because your body has been asking — this is for you. No props needed. Just your bed. 📥 Free 7-Day Nervous System Reset Protocol → thecalmlab.org/lead-collection  💛 14-Day Nervous System Reset Challenge → thecalmlab.org/challenges  ▶️ Watch the full video version → https://youtu.be/-RnIvBsHRbQ?si=tyqEXZtm_t1zgaIa 📌 Pinterest → pinterest.com/thecalmlabwithkassandra  💌 Substack newsletter → thecalmlabwithkassandra.substack.com 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) [https://www.thecalmlab.org/lead-collection] The 14-Day Nervous System Reset [https://www.thecalmlab.org/challenges]  YouTube [https://www.youtube.com/channel/UCjg8QTpg8WnLorCfa7J4smQ] Pinterest [https://www.pinterest.com/TheCalmLabWithKassandra/] Instagram [https://www.instagram.com/where.do.i.begin.kassandra/] The Calm Lab [https://www.thecalmlab.org/] Substack [https://kassandramolle.substack.com/] My Apple Music Playlist [https://music.apple.com/us/playlist/yoga-for-sleep/pl.u-BNA6zoXIAa7ZvP] LinkedIn [https://www.linkedin.com/in/kassandra-moll%C3%A9/] If 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 one Thank you for being here. — Kassandra 🌿 The Calm Lab by Namasté Your Life, LLC recommends that you consult your physician regarding the appl...

Yoga in Bed for Deep Sleep to Calm Your Nervous System & Counted Breathwork

Feeling calm? Have a question? Send me a text:) [https://www.buzzsprout.com/2518406/fan_mail/new] You don't have to get out of bed for this one. This 14-minute guided practice is designed to bring your body all the way down — from the tension and stimulation of the day into the deep, quiet rest your nervous system actually needs to sleep. We move through slow shoulder and neck rolls, gentle cat-cow and spinal twists, child's pose, and leg stretches, then close with cyclic sighing breathwork — one of the most effective techniques for activating the parasympathetic nervous system (your rest and digest state). Every movement is intentionally slow, because slow is what signals safety to your body. If you've ever laid in bed tired but wired — this is for you. 💤 No mat. No effort. Just show up and let your body lead. 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) [https://www.thecalmlab.org/lead-collection] The 14-Day Nervous System Reset [https://www.thecalmlab.org/challenges]  YouTube [https://www.youtube.com/channel/UCjg8QTpg8WnLorCfa7J4smQ] Pinterest [https://www.pinterest.com/TheCalmLabWithKassandra/] Instagram [https://www.instagram.com/where.do.i.begin.kassandra/] The Calm Lab [https://www.thecalmlab.org/] Substack [https://kassandramolle.substack.com/] My Apple Music Playlist [https://music.apple.com/us/playlist/yoga-for-sleep/pl.u-BNA6zoXIAa7ZvP] LinkedIn [https://www.linkedin.com/in/kassandra-moll%C3%A9/] If 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 one Thank you for being here. — Kassandra 🌿 The Calm Lab by Namasté Your Life, LLC recommends that you consult your physician regarding the appl...