You've arranged the pillows. You're on the right side. The wedges are where they should be.

And your body still has something to say about it.

The low back won't settle. One hip is talking. Your shoulders are still holding the shape of your desk, and somewhere in your ribs there's a tightness that wasn't there this morning. You did everything right, and you're still lying there.

That's not a pillow problem. Positioning gets you comfortable. Movement gets you to sleep.

So this isn't a class you fall asleep to. You'll be moving: nerve glides, dynamic stretching, rib breathing, and full-body ease, all designed to quiet the chatter before you ever get into bed.

The idea running through all of it, in Karena's words: find a joint, and see how many different ways it can move. It becomes a game. And a body that's been asked all its questions before bed is a body with much less to say once you're lying in it.

Two and a Half Hours, Yours to Keep

Six lessons you can use for years. Four of the videos need nothing but a mat and your usual props.

  • Welcome & Your Bedtime ChecklistA one-page setup checklist you can print or keep on your phone. Which side, where the wedges go, what to put under your legs. The reminder version, for 11pm.

  • Scolio-Sleep: Setting Up Your Bed · 6 minutes You've read the do's and don'ts. Now watch Karena walk you through them: which side, what to do with your wedges, where your head goes, and the honest answer about mattresses. Start here, set your bed up tonight, then move with us.

  • Sleep Health Class 1: Hips & Legs · 24 minutes Your hips spent the day folded. This one opens what sitting closed: hip flexors, low back, and the legs that have been quietly pulling your pelvis out of place since breakfast.

  • Sleep Health Class 2: Spine & Arms · 25 minutes Elongation, rib breathing, and nerve glides through the shoulders and arms. If you wake with stiff hands, tingling fingers, or shoulders that never quite let go, start with this one.

  • Scoliosis & Sleep · 47 minutes A different angle entirely: how your day shapes your night. Unwinding the patterns you've held since morning, setting your bed up for your particular curve, and a short morning sequence for clearing the cobwebs after a night of lying still.

  • Bonus: Sleep Health Class on the Reformer · 47 minutes And if you have a reformer, or you teach on one, there's a full wind-down waiting for you: the same principles with the support and spring assistance the equipment gives you. A lovely thing to have on the nights you've got the time.

No schedule.
Nothing to fall behind on.

  • Set up first

    Watch Setting Up Your Bed, then arrange your bed tonight using what's in it.

  • Then pick your night

    Hips loud? Class 1. Shoulders, arms, hands that wake up stiff? Class 2. Want to think about the whole day rather than just the end of it? Scoliosis & Sleep class.

  • Come back whenever

    Twenty minutes is enough. Some nights, five minutes of one class is enough.

Who it's for

  • Anyone with scoliosis who lies down and finds their body wide awake
  • Anyone whose setup is right and whose sleep still isn't
  • Anyone who wakes with stiff hands, an aching hip, or a shoulder that held on all night
  • Movement professionals who want something practical to give clients who ask about sleep, which they will


Fused? Yes, this is for you too, and not as an afterthought. Karena teaches the modifications as she goes: where to stop, what to do instead, and how the shapes change when part of your spine won't be doing the bending. "Don't fight the fusion" is said out loud, more than once.

New to Scolio-Pilates? You'll manage. We use words like tide pools and sand dunes for the hollow and the fullness of a curve, and Own Your Curve explains what you need. If you'd like to learn the whole method properly, The Foundation is where we teach it.

We won't promise you eight uninterrupted hours. Here's what Karena says at the end of one of the classes, and we'd rather leave it at that:

"I can't guarantee anything about sleep. But I definitely fall asleep faster when I've had a chance to do something like this."

You spend a third of your life in bed. It seems fair to spend twenty minutes getting your body ready for it.

Sleep long. Sleep strong. 🧡

We'll see you on the mat, in your pyjamas.

You’ll have lifetime access to this course (for as long as the course remains available), so you can revisit it whenever you like!
Start Tonight - $29
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