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Gentle Yoga Bites for Calm, Rest & Steady Energy

Yoga Bites are short, gentle online yin yoga sessions created to offer you a quiet pause in the day. These practices are here for the moments when you feel tired but restless, when your mind won’t switch off, or when you simply need something steady and grounding to return to.

Each session is between 10 and 20 minutes, making it easier to practise consistently without feeling overwhelmed. There is no pressure to achieve or push. Instead, the focus is on small, sustainable moments of care that support your nervous system and help your body soften.

Yin yoga works slowly and gently, using supported postures and steady breathing to invite a sense of calm. When we give the body time to settle, it begins to feel safer. Shoulders soften. Hips release. The breath deepens. Over time, these small practices can help ease tension, improve flexibility and support more restful sleep.

The Yoga Bites library includes a range of calming sessions — from gentle stretches for the upper and lower body, to hip openers, supported twists and deeply relaxing bedtime practices. There are also restful sessions such as Yoga Nidra, designed to guide you into deeper states of relaxation. All practices are beginner-friendly and offered with options, so you can move in a way that feels right for you.

These short online sessions are available to practise at home across the UK. You don’t need any special equipment or experience — just a few quiet minutes and a willingness to begin where you are.

The intention behind Yoga Bites is simple: to offer you steady, accessible support that fits into real life. Small moments of gentle movement and stillness can create meaningful change over time.
You are welcome to return to these practices whenever you need a reset, a pause, or a softer way to care for yourself 

🌿 1. Half Butterfly Pose with Options
This gentle practice focuses on Half Butterfly Pose, offering supportive options so you can explore the stretch in a way that feels right for your body. Moving slowly and mindfully, we work into the hips and hamstrings while encouraging softness rather than force. A calming session to improve flexibility and create space through the lower body, suitable for all levels. 

🌿 2. Upper & Lower Body Stretch – Child’s Pose, Cat Cow, Swan & Lying Twists
A nourishing full-body stretch designed to ease tension and restore mobility. This session includes Child’s Pose, gentle Cat Cow movements, Swan and relaxing lying twists to release the spine and hips. Ideal if you’ve been sitting for long periods or simply need to reset. Slow, steady and grounding. 

🌿 Stretching for Lower Body
Swan Pose • Seated Twist • Child’s Pose • Hindi Squat • Intense Forward Fold
This lower body-focused practice gently targets the hips, hamstrings and legs to improve flexibility and mobility. Swan Pose helps open the outer hips, while seated twists support spinal rotation and release. Hindi Squat builds strength and mobility through the ankles and hips, and an intense forward fold encourages length through the back of the legs.
Child’s Pose offers moments of pause throughout, allowing the body to soften and settle. This steady, grounding session is perfect when your legs feel tight or heavy and you need a mindful reset. 

🌿 Stretching for Upper & Lower Body
Thread the Needle • Kneeling Lunge Twist • Scorpion • Lying Twists • Child’s Pose
This gentle full-body stretch is designed to release tension and restore ease through both the upper and lower body. We begin by opening the shoulders with Thread the Needle before moving into a kneeling lunge twist to create space through the hips and spine. Scorpion pose and soft lying twists help unwind the lower back, while Child’s Pose offers grounding and rest.
This session moves slowly and mindfully, allowing you to breathe into each shape without rushing. Ideal if you’ve been sitting for long periods or feel tight through the shoulders, hips or back. A supportive, accessible practice suitable for all levels. 

🌿 4. Yoga Upper & Lower Body – Swan, Seated Twist & Dangling Pose
A balanced session combining upper and lower body work in a slow, accessible flow. Swan Pose opens the hips, seated twists encourage spinal mobility, and Dangling Pose helps release the back and hamstrings. A steady and grounding practice to leave you feeling lengthened and refreshed. 

🌿 3. Yin Yoga for Hips – Dragon Pose
This Yin Yoga practice focuses on deep hip opening through Dragon Pose and supportive variations. Held gently and mindfully, these longer stretches help release tightness through the hip flexors and thighs while encouraging stillness and breath awareness. A powerful yet calming practice to build flexibility and inner focus. 

🌿 6. Yin Yoga for Bedtime – Banana Pose & Lying Twists
A calming Yin practice created to help you unwind before sleep. Through gentle Banana Pose and soothing lying twists, this session encourages the body to soften and the nervous system to settle. Slow, quiet and grounding — the perfect way to end your day. 

🌿 5. Yin for Hips & Spine – Child’s Pose & Lying Twists with Bolster
A deeply supportive Yin practice designed to nourish the hips and spine. Using a bolster for comfort, we explore Child’s Pose and gentle lying twists to encourage relaxation and release. This session is especially helpful if you feel tight, fatigued or in need of quiet restoration.