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Level 2
30 min

Evening Sleep Prep Flow

Vinyasa Flow | By Tiffany Cruikshank on Sep 14 2011
Unwind with a flow that will get you moving right away and then ease off into stillness.  We'll meet the restlessness of the mind with movement and then slowly ease in so the mind settles and prepares for a deep restful sleep.


Unwind with a flow that will get you moving right away and then ease off into stillness. We'll meet the restlessness of the mind with movement and then slowly ease in so the mind settles and prepares for a deep restful sleep.


  • Shannon Wehrman     Nov 19th, 2014
    A little fast paced and higher level for me.
  • Tracey Davis     Nov 4th, 2014
    Perfect! This will be my nightly wind-down, followed by my SleepyTime tea. Thank you, Tiffany! <3
  • Autumn Jordan     Nov 1st, 2014
    I've taken this class many times before bed and it is one of my favourites. Thank you so much Tiffany, namaste :)
  • Dorothy Boudreaux     Oct 29th, 2014
    Thanks first time! Thank You!
  • Kelly Jandernoa     Oct 29th, 2014
    perfect evening sequence!! thank you!!!!
  • Melissa Robbins     Oct 26th, 2014
    Just what I needed after a busy night in the kitchen! Thanks!
  • robyn Rosen     Oct 15th, 2014
  • Maggie Reimer     Sep 2nd, 2014
    This was lovely. Thank you!
  • Tiffany Burton     Jul 24th, 2014
  • Steph Kendall     Jul 19th, 2014
    Definitely a pocket book practice, it has it all and you end up super sleepy :) thank you!
  • jess Lambert     Jul 9th, 2014
    Perfect. Thank you.
  • Rosie Seymour     May 22nd, 2014
    Soooooooooooooo good!!! Sweet dreams everyone :D x x x
  • Elizabeth Perkins     Apr 22nd, 2014
    I don't repeat a lot of classes on yogaglo because there are so many, but this one I keep coming back to-- it's such a great sequence before bed when i'm still feeling restless but need to get to sleep. love the idea of meeting the busyness of the mind with movement, and this is just the right amount. Thank you!
  • Emily H     Apr 17th, 2014
    Gorgeous class, thank you so much Tiffany!! Love your little chuckles as you teach, keeps the practice fun and reminds us to laugh :) Namaste xo
    • Tiffany Cruikshank     Apr 18th, 2014
  • Deborah Teske     Apr 12th, 2014
    That was a wonderful practice after a very physical day. I am ready for bed. Thank you for your soothing voice. :)
  • Elizabeth Marasse     Mar 22nd, 2014
    This class was a nice flow however the rating is misleading. This is a very advanced flow, pacing and cue-wise. Perhaps a level 2-3 or 3, definitely not a 2.
    • YogaGlo     Mar 28th, 2014
      Hi Elizabeth. Thank you for commenting. We�ve reviewed this class and determined that it corresponds to our level 2 classification. Our level 2 rating casts a wide net but this class is in line with other level 2 classes from Tiffany. Please contact us at for further clarification if necessary. Thank you again for your feedback!
  • Hannah Nicol     Dec 20th, 2013
    I've done this class so many nights when I feel too restless to sleep! Thanks Tiffany! This is the only class I've found with that satisfying movement then a wind-down for bed.

    Quick question-is it ok to do wheel right before bed or will it wake me up? I usually skip it in this sequence for fear of not being able to sleep but am curious about your take.
  • Christie Gregg     Nov 25th, 2013
    Tiffany I love your sequencing and instruction but often your classes are just a little too advanced for me. This class was accessible and was just what I needed. I look forward to advancing my practice and exploring more of your style!
  • Elisabeth Hutchins     Nov 20th, 2013
    Thank you thank you thank you!! This practice finally helped me let go of all the stress I've been carrying around the past few weeks. I needed this. :) Namaste.
  • Elena Cholovsky     Sep 15th, 2013
    wow! like a "pocket book" practice! small, compact, cute, perfect!!!! thank you!!!
    • Tiffany Cruikshank     Sep 15th, 2013
      :) :)
  • Barbara Antonino     Sep 4th, 2013
    Slept like a baby!! Woke up feeling great!! Thank you xx
    • Tiffany Cruikshank     Sep 8th, 2013
      I love that Barbara, thanks for the feedback. :)
  • Heather Wininger     Aug 6th, 2013
    Just what I needed, thank yoU!
    • Tiffany Cruikshank     Sep 8th, 2013
  • Melissa Boone Osburn     Jul 15th, 2013
    This one had my name written all over it! I needed every second of that practice. Thank you!
    • Tiffany Cruikshank     Sep 8th, 2013
  • Amy Baker     Jun 3rd, 2013
    Thank you for this wonderful and a bit challenging class. I was really wound up from a stressful day and this was just what I needed.
    • Tiffany Cruikshank     Jun 20th, 2013
      Happy to help Amy. :)
  • Andrea Kroneberg     May 12th, 2013
    Namaste from Costa Rica!
    • Tiffany Cruikshank     May 26th, 2013
  • Judith Falconer     Mar 30th, 2013
    This is a beautiful class, really worked well to calm down my monkey mind which can often get worse close to bed-time. I think the activity at the start of class really works well to dispel some unused energies. thanks ...I' ll come back to this class....Good-night...sweet dreams
    • Tiffany Cruikshank     May 26th, 2013
      Great to hear Judith :)
  • Sarah-John Smith     Feb 28th, 2013
    I love folding inward and letting go and being challenged at the same time! Perfect. I was really in the zone by the time the second pigeon rolled around.
    • Tiffany Cruikshank     Mar 8th, 2013
      Nice Sarah! :)
  • dar carman     Feb 18th, 2013
    love when you speak about the meridians. Would really enjoy more of that ! thanks, Dar
    • Tiffany Cruikshank     Feb 18th, 2013
      Will keep that in mind for future classes, thanks for the feedback, glad you like it! ;)
  • sherri allen     Feb 10th, 2013
    I loved this...the idea of meeting the mind's activity before slowing down really worked for me. I think if you would have told me to immediately "quiet" down I wouldn't have been able to do it...not last night anyway! Thank you!
    • Tiffany Cruikshank     Feb 18th, 2013
      Great to hear Sherri. ;)
  • Anja Bohinc Rupret     Feb 7th, 2013
    Again having trouble seeing your videos. It hapens a lot!
    • YogaGlo     Feb 7th, 2013
      Hi Anja, we are sending you some troubleshooting tips via email to help with video streaming.
  • Mary Adams-Challenger     Jan 1st, 2013
    Excellent Tiffany-great way to start the New Year! Thank you!
    • Tiffany Cruikshank     Feb 18th, 2013
  • Leigh Ann Ablah     Dec 18th, 2012
    WOW wonderful, I did this practice in the AM (I know what a rebel)... I finished with the block behind the base of the skull, holding in different areas letting the head be heavy (in your bk & you have it in a head /neck release class here too)... fantastic! Right in the middle of holiday chaos - and this did the trick. Love your energetic & strenghtening (challenging) sequence/flow and love balancing this out with a couple of restorative poses...looking for more restorative poses. My classes love ending in these restoring poses. MANY THANKS!! happy holidays!
    • Tiffany Cruikshank     Feb 18th, 2013
      Great to see you in Kansas Leigh Ann.... xoxo :)
  • tori ellis     Nov 11th, 2012
    Tiffany, you have completely changed my practice for the better in the last 2 weeks. You are amazing!!!
  • Tracey Conway     Nov 1st, 2012
    Lovely :)
  • Marissa Fratoni     Oct 22nd, 2012
    Thank you so much Tiffany! That was a perfect evening practice for my type A personality!
  • Kayla Sharrah     Oct 14th, 2012
    Im sooooo sleepy....thanks tiffany!
  • Tracy Kim     Sep 7th, 2012
    Just what I needed before bed. Loved the jumping flow.
  • Mike Cook     Jun 30th, 2012
    Amazing series to relax the mind. Literally, the brain dropped! Thank you also for the words at the end. It is true, we ALL have trouble letting go. A nice reminder that we are not alone :)
  • elizabeth trattner     Jun 25th, 2012
    As a fellow Acupuncture Physician and Yogi this was an amazing class that spoke to me at many levels. Thank you for a beautiful way to wind down and relax my brain after a long day.Zzzzzzzzzzzzzz
  • Amy Bereczki     Jun 14th, 2012
    I have always struggled with switching off my brain at night especially on evenings I can't fit in some form of exercise. I think this was exactly the type of class I needed! Thanks :)
  • Nina Vasehus     Jun 11th, 2012
    Absolutely wonderful way to end my day and bring awareness from busy thoughts back to my body! Still some jumping technique I need to work on though ;o)Thank you!
  • Kim Welch     May 8th, 2012
    This is exactly what I needed--to get the energy out and then get sleepy. Thank you!
  • Melissa Lopez     Apr 18th, 2012
    Brilliant sequence! I was surprised by the amount of movement at first but trusted the flow. Grateful for the heaviness and quiet during the supported inversion. Thanks so much!
  • Tze-Wen Chao     Apr 12th, 2012
    I have to take back my earlier comment: after practicing this sequence a few more times, my resisting ego has realised how much the busy mind actually does calm down after. Thank you, Tiffany :-)
  • Maurey Lancaster     Apr 12th, 2012
    Brilliant sequence. I love your teaching x
  • Tiffany Cruikshank     Apr 11th, 2012
    Thanks Ineke & Jamie, glad you guys are enjoying it! :)
  • Jamie Markle     Apr 9th, 2012
    Ahhh, I am going to have sweet dreams now :) I feel amazing after this wonderful 30 minutes. Thank you so much Tiffany!
  • Ineke Abunawass     Mar 27th, 2012
    That was a unique and suprisingly effective approach for a late evening practice. And ditto on the neat inversion at the end of practice - nice lead in to savasana.
  • Tiffany Cruikshank     Mar 18th, 2012
    Thanks Abigail, glad it was helpful. ;)
  • Tiffany Cruikshank     Mar 18th, 2012
    Hum, not sure John, try it out. ;)
  • abigail waxler     Mar 14th, 2012
    this was great. sometimes the only time i have for my practice is before bed; when i don't want to do so much that I have too much energy, buT I want some heat so I feel like I got a good work out at the same time. I feel like I worked hard enough to be satisfied and ready for bed.
  • John Miller     Mar 14th, 2012
    Hi Tiffany,
    I've lost my sound on my computer. I can still watch your program though. I wonder how much in advance of sleep time is your program done?
  • Jill Kulas     Mar 13th, 2012
    Like many others I really appreciate an evening practice that moves from heat to stillness. Just because I practice before bed doesn't mean I don't want a bit of a workout! And you are right on about needing a certain level of activity to help switch the brain off. So for me, this practice was a great fit for both mind and body. Gracias from Madrid!
  • Natalie Deuschle     Mar 6th, 2012
    Perfect! I loved the supported inversion at the end, never tried that before. :)
  • Tiffany Cruikshank     Feb 6th, 2012
    Anytime, happy to help Jennifer! :)
  • Tiffany Cruikshank     Feb 6th, 2012
    Thanks Lauren! ;)
  • Jennifer Taylor     Feb 4th, 2012
    Great class, thanks!
  • Lauren B     Feb 2nd, 2012
    thanks tiffany! I definitely hold lots of tension in my neck & shoulders, so i loved all the shoulder openers...yet another great class!
  • Tiffany Cruikshank     Jan 4th, 2012
    Thank Jennifer, glad it worked for you. ;)
  • Jennifer Moran     Jan 4th, 2012
    Perfect balance of flow and slow. Thank you!
  • Tiffany Cruikshank     Dec 1st, 2011
    Thanks Deidre, glad you enjoyed the class. I would love to visit Ireland, I'll be near there a couple times in 2012. Email me at if you want to set something up. ;)
  • Tiffany Cruikshank     Nov 17th, 2011
    Nice Paige, glad you're enjoying it! xoxo ;)
  • Paige Earl     Nov 16th, 2011
    i've been rotating through each of your yoga classes here on yogaglo since i can't make it into yoga pearl! i'm loving having you in my living room every day! thanks tiffany so much, see you soon!
  • Tiffany Cruikshank     Nov 7th, 2011
    Aw, that's so sweet of you Lorna! Probably won't happen anytime soon, my schedule is pretty booked right now but I will definitely keep it in mind. Thanks ;)
  • Lorna Grech Fonk     Nov 7th, 2011
    hi tiffany, seriously? that would be amazing! let me know if you fancy a tour around some nice places, is my email if you ever decide to come down xoxo
  • Tiffany Cruikshank     Nov 7th, 2011
    Thanks Autumn & Amy! Enjoy ;)
  • Tiffany Cruikshank     Nov 7th, 2011
    Nice to meet you Lorna, glad you're enjoying it. My husband wants to visit your Malta, sounds goofy but we have a Maltese so we would love to go! ;)
  • Amy C.     Oct 29th, 2011
    I loved the moments of movement intertwined with moments of stillness. Thank you. =)
  • Autumn Cuellar     Sep 29th, 2011
    Loved this sequence. More challenging than I expected for a sleep prep course, but in the end I was happy to have met the challenge. Tiffany, this is the first of your classes I have taken, and I rather enjoyed the informative banter. Thanks!
  • Lorna Grech Fonk     Sep 18th, 2011
    i love this class, i'm doing the morning and evening yoga every day! i can really feel the difference! namaste from malta :)
  • Tiffany Cruikshank     Sep 16th, 2011
    Thanks Lisa, glad to be here! ;)
  • Tiffany Cruikshank     Sep 16th, 2011
    @ Tze-Wen_ there are many different approaches to an evening class, try one of our more restorative or yin classes you might find that they give you more of what you need before bed. :)
  • Lisa Hagen     Sep 16th, 2011
    Good sequence! I like the hops...I'll add it 2 my suns. U r a great addition to Yogaglo! Looking forward to more of ur classes. Tnx.
  • Tze-Wen Chao     Sep 16th, 2011
    I found it to vigorous and sweaty for just-before-bed yoga. Would work great for early evening though!
  • Jessica MIller     Sep 15th, 2011
    this was an awesome practice after a long day at work!!! thanks!
  • Patti MacPherson     Sep 14th, 2011
    thanks Tiffany...looking forward to sleeping soundly!