Feeling calm? Have a question? Send me a text:)

📥 Free 7-Day Nervous System Reset Protocol → thecalmlab.org/lead-collection
💛 14-Day Nervous System Reset Challenge → https://www.thecalmlab.org/challenges
📌 Pinterest → pinterest.com/thecalmlabwithkassandra

A trauma-informed yoga nidra for releasing what the body has been holding — gently, and on its own terms.

The body keeps what it never got to finish. This practice doesn't ask you to return to any of it. Instead, it builds deep, felt safety in the nervous system so the body can let go on its own, without force. You'll set an inner anchor first, then move through rest, breath, and gentle release — always returning to safety — with long, slow exhales inviting the parasympathetic calm where the body knows it's finally safe enough to release.

Find somewhere you can lie down undisturbed, get fully supported, and let the next hour belong to you. You're always in control — resting, shifting, or pausing whenever you need.

💛 A gentle note: release work can surface emotion or sensation — warmth, trembling, tears, deep tiredness. All of it is your nervous system unwinding, and all of it is safe. Afterward, go slowly, drink water, and be gentle with yourself. This supports your healing but is not a substitute for trauma therapy or professional care.

If the free 7-Day Reset resonates and you'd like to go deeper, the 14-Day Nervous System Reset Challenge is your next step → thecalmlab.org/challenges

breathe. move. learn. —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)

The 14-Day Nervous System Reset

YouTube

Pinterest

Instagram

The Calm Lab

Substack

My Apple Music Playlist

LinkedIn

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...

Feeling calm? Have a question? Send me a text:)

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)

The 14-Day Nervous System Reset

YouTube

Pinterest

Instagram

The Calm Lab

Substack

My Apple Music Playlist

LinkedIn

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...

Feeling calm? Have a question? Send me a text:)

📥 Free 7-Day Nervous System Reset Protocol → thecalmlab.org/lead-collection 🎙️

New podcast episodes weekly

→ Spotify: https://open.spotify.com/show/6aDkTER8NLlkFfiOKAS5Z2

Apple: https://podcasts.apple.com/us/podcast/the-calm-lab-podcast/id1825913005 💛

14-Day Nervous System Reset Challenge → 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)

The 14-Day Nervous System Reset

YouTube

Pinterest

Instagram

The Calm Lab

Substack

My Apple Music Playlist

LinkedIn

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...