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PODCAST

The Calm Lab with Kassandra

Kassandra Mollé

Guiding you to freedom + joy beyond sleepless nights, trauma, and anxiety—because I’ve lived the healing, and it changes everything.Namasté Your Life, LLC recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at

health & fitness

All Episodes

22:14

20-Min Gentle Yoga for Deep Sleep | Fall Asleep Fast...

The Calm Lab with Kassandra ·

2025/11/05

Hi Sweet Friends, Welcome - I’m Kassandra. This 22-minute Yoga for Sleep class is designed to help you fall asleep quickly and calm your nervous system for deep, restorative rest. Together, we’ll use gentle breathwork, slow movement, and cozy stretches to shift out of fight or flight and into rest and digest — creating space for stillness and ease. You don’t need any equipment, but a pillow or blanket can make the practice even more soothing. Join me in your pajamas, lights low, and let’s b...

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16:33

Fall Asleep Fast | 15-Min Yoga for Deep Rest

The Calm Lab with Kassandra ·

2025/11/03

Hi Sweet Friends, Welcome to this soothing Yoga for Deep Sleep practice — a slow and restorative flow to help you fall asleep quickly, calm your nervous system, and release tension from your day. This gentle bedtime yoga sequence combines breathwork (inhale for 4, exhale for 8), mindful stretching, and side-lying restorative rest to ease you into stillness. Perfect at the end of your bedtime routine or whenever you wake in the night and need to drift back to sleep. What you’ll experience: –...

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17:20

Yoga for Sleep | Fall Asleep in 15 Minutes

The Calm Lab with Kassandra ·

2025/10/31

Hi Sweet Friends, Welcome to this gentle 17-minute yoga for sleep — a soothing bedtime practice designed to help you fall asleep faster and sleep more deeply. We’ll blend cyclic sighing breathwork, slow, mindful stretches, and restorative poses to release tension from your body, calm your mind, and guide your nervous system into the rest-and-digest state for true rest. What you’ll experience: – Calming breathwork for anxiety & insomnia relief – Gentle neck + back release – Restorative h...

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12:54

Bedtime Yoga Flow for Deep + Long Sleep

The Calm Lab with Kassandra ·

2025/10/14

Hi sweet friends, welcome to this calming bedtime yoga practice. I’m Kassandra, and I’m so happy you’re here. This gentle flow is designed to help you unwind, release tension, and prepare your body and mind for a deep, restorative sleep. We’ll move slowly, focusing on breath, gentle stretches, and mindful movements to relax the nervous system and invite the parasympathetic, rest-and-digest state. Use this practice at the end of your bedtime routine or anytime you need to settle into peaceful...

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15:26

Bedtime Yoga Flow to Fall Asleep Quickly

The Calm Lab with Kassandra ·

2025/10/14

Hi Sweet Friends! Unwind, let go, and drift effortlessly into a deep, restorative sleep with this gentle bedtime yoga practice. In just 15 minutes, we’ll move through soothing stretches, mindful breathwork, and gentle movements designed to release tension in your body and calm your mind. Perfect for the end of your day or for those middle-of-the-night wake-ups, this practice guides your nervous system into a state of rest and relaxation. Grab a pillow or blanket, dim the lights, and let your ...

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13:36

Bedtime Yoga Flow for Insomnia + to Stay Asleep

The Calm Lab with Kassandra ·

2025/10/09

Hi sweet friends, I’m Kassandra. Tonight we’re doing a gentle bedtime yoga flow designed to help you relax, unwind, and drift into a deep, restorative sleep. This practice is perfect for anyone struggling with insomnia or just wanting to calm the mind and body before bed. We’ll focus on slow, mindful movements, gentle twists, and breathwork to activate the parasympathetic nervous system—the “rest and digest” mode—so you can feel grounded, peaceful, and ready to sleep. If you enjoy this, make...

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20:39

Bedtime Yoga Flow for Deep Sleep

The Calm Lab with Kassandra ·

2025/10/07

Hi Sweet Friends! Get ready to settle in for a restful night with this calming yoga session designed to promote relaxation and better sleep. This gentle practice incorporates meditation and soothing movements for your bedtime routine, and will have you drifting off with sleep in no time. ––– Chapters ––– 0:00 Welcome & Prep 1:30 Grounding & Breath Awareness 3:00 Gentle Twists 4:30 Heart & Breath Check 5:30 Box Breathing 7:00 Neck Release ...

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25:38

Yoga for Deep Sleep Tonight

The Calm Lab with Kassandra ·

2025/10/03

Wind down with this session of beginner yoga in bed, designed for better sleep and relaxation. This bedtime yoga routine features gentle yoga poses and calming breathing exercises, perfect for your night routine. Join me for relaxing yoga that will leave you feeling at peace. ––– Chapters ––– 0:00 Welcome & Settle In – Prepare your space for sleep 1:00 Shoulder Release – Tense & relax to release tension 3:00 Jaw, Face & Neck – Notice and soften tight areas 4:30 Alternate Nostril ...

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12:23

Yoga to Fall Asleep Quickly

The Calm Lab with Kassandra ·

2025/09/25

Watch this episode on YouTube Let's Breathe, Move + Learn in The Calm Lab Together Join our calm community! You'll get resources, gentle practices and updates to support your journey with sleep, trauma healing and anxiety. Work with Me! ––– Chapters ––– 0:00 – Welcome & Getting Comfortable 0:45 – Body Awareness: Feeling Contact with the Bed 1:30 – Gentle Spinal Twists 2:30 – Hands & Knees Stretch: Side-to-Side Movement 3:30 – Cross-Body Stretches: Legs & Arms 5:...

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12:17

Yoga for Insomnia Relief Tonight

The Calm Lab with Kassandra ·

2025/09/23

Watch this episode on YouTube Let's Breathe, Move + Learn in The Calm Lab Together Join our calm community! You'll get resources, gentle practices and updates to support your journey with sleep, trauma healing and anxiety. Work with Me! ––– Chapters ––– 0:00 – Welcome & Getting Comfortable 0:45 – Tune Into Your Breath 2:00 – Gentle Seated Twists 3:15 – Hands & Knees Hip Movements 4:00 – Thread the Needle Stretch 5:00 – Cat-Cow & Spine Mobility 5:45 – Cobra / S...

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19:16

Yoga for Shoulder Pain

The Calm Lab with Kassandra ·

2025/07/31

Tight or stiff shoulders? Let's open them up. This guided yoga practice also works into the chest, neck and upper back. Let's get you relaxed and ready for bed. Support the show My experience as a certified Lifestyle and Wellness Coach (Harvard), Yoga (E-RYT500) & Meditation (Stillpoint Method) teacher enables me to create a unique experience. Links: Namasté Your Life YouTube Podcast My Apple Music Playlist Substack Instagram LinkedIn Namasté Your Life, LLC recommends that you c...

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16:19

Yoga for Post Traumatic Stress PTSD + CPTSD

The Calm Lab with Kassandra ·

2025/07/24

Let's slow down, get into our bodies, calm our nervous system and come out feeling more relaxed, present and ready to conquer our day! This guided Trauma-Informed practice is for everyone and includes Somatic Inquiry. You can watch here on YouTube. Support the show My experience as a certified Lifestyle and Wellness Coach (Harvard), Yoga (E-RYT500) & Meditation (Stillpoint Method) teacher enables me to create a unique experience. Links: Namasté Your Life YouTube Podcast My App...

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17:48

Yoga for Anxiety and Stress Management

The Calm Lab with Kassandra ·

2025/07/18

Let's slow down, get into our bodies, calm our nervous system and come out feeling more relaxed, present and ready to conquer our day! This guided Trauma-Informed practice is for everyone! For a visual, you can also find this practice on YouTube here. Support the show My experience as a certified Lifestyle and Wellness Coach (Harvard), Yoga (E-RYT500) & Meditation (Stillpoint Method) teacher enables me to create a unique experience. Links: Namasté Your Life YouTube Podcast...

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21:36

Yoga for Neck & Shoulder Relief

The Calm Lab with Kassandra ·

2025/07/15

Headache, tight jaw or upper back pain? Maybe your shoulders are stiff or you've been bent over a computer all day - this guided practice is for you. Let's release tension and take some deep breaths so you can get the most out of your bedtime this evening. Follow me. My experience as a certified Lifestyle and Wellness Coach (Harvard), Yoga (E-RYT500) & Meditation (Stillpoint Method) teacher enables me to create a unique experience. Links: Namasté Your Life YouTube Podcast My Apple Mu...

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19:16

Yoga for Back Pain

The Calm Lab with Kassandra ·

2025/07/14

Let's give our back and hips some love! This guided sequence focuses on relieving and stretching the muscles of the lower and entire back so you can slip into a restful sleep. Sweet dreams. My experience as a certified Lifestyle and Wellness Coach (Harvard), Yoga (E-RYT500) & Meditation (Stillpoint Method) teacher enables me to create a unique experience. Links: Namasté Your Life YouTube Podcast My Apple Music Playlist Substack Instagram LinkedIn Namasté Your Life, LLC recommend...

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20:02

Yoga for Sleep

The Calm Lab with Kassandra ·

2025/07/13

Let's unwind from the day and slide into a smooth evening flow. This guided practice is for everybody and helps you destress and let go. Burned out? Ready to meet your best self? I help you slow down, regulate, and rise — trauma-informed & embodied. My experience as a certified Lifestyle and Wellness Coach (Harvard), Yoga (E-RYT500) & Meditation (Stillpoint Method) teacher enables me to create a unique experience. Links: Namasté Your Life namasteyourlife.com YouT...

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26:02

Improve Your Sleep with these Actionable Tips

The Calm Lab with Kassandra ·

2025/07/12

Trouble sleeping my sweet friend? Let's fix that! *150-300 MINUTES (not hours) of physical movement per week:) 1. How do I get better REM and deep sleep? a consistent sleep scheduleoptimize your sleep environment (cool, dark, quiet)manage risky substances (alcohol, nicotine, drugs, caffeine)add magnesium rich foods (avocado, almonds, spinach)stay hydrated throughout the day and limit water near bed timebe physically active everyday (walk, run, lift weights, yoga, pilates, HIIT, sports, dance,...

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6:58

The Secret to Getting Better Sleep

The Calm Lab with Kassandra ·

2025/07/10

Let's get you feeling rested and restored with these quick tips! The secret to better health? Start with sleep. In this episode, I explore one of Harvard’s 6 pillars of wellness: sleep, and why it’s the foundation for everything else. Expect somatic tips, nervous system support, and cozy encouragement to help you rest deeper—starting tonight. Sleep Basics figure out your chronotype - go to bed and wake accordinglyno food 2-4 hours prior to bedlimit caffeine 8-12 hours before bedav...

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19:16

Yoga to Wind Down

The Calm Lab with Kassandra ·

2025/07/07

Let's relax, shall we? This guided flow is for everybody. It will help you get into your body and out of your head to prepare you for a restful and deep sleep. Let's do it! Burned out? Ready to meet your best self? I help you slow down, regulate, and rise — trauma-informed & embodied. My experience as a certified Lifestyle and Wellness Coach (Harvard), Yoga (E-RYT500) & Meditation (Stillpoint Method) teacher enables me to create a unique experience. Links: Namasté Your Life ...

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