Sleep · 23 min
A longer, floor-based wind-down with breathwork, gentle twists, and a long supported inversion to prepare the body for sleep.
Why this session
Shift work disrupts the circadian rhythm. This sequence calms the nervous system, releases physical tension, and signals the body that it is safe to rest.
Inhale 4, hold 7, exhale 8. Repeat six full cycles.
beginner cueUse 3-5-6 counts if 4-7-8 feels forced.
Supta Matsyendrasana
On your back, draw the right knee in and guide it across the body to the left. Arms wide.
beginner cuePillow under the top knee. Both shoulders grounded.
Supta Matsyendrasana
Repeat on the second side.
beginner cuePillow under the knee.
Ananda Balasana
On your back, draw the knees toward the armpits. Hold the feet or ankles.
beginner cueHold the backs of the thighs. Keep the head down.
Supta Baddha Konasana
Lie back on a bolster, soles of the feet together, knees falling wide and supported.
beginner cueBlocks or pillows under each outer thigh.
Viparita Karani
Lie with the legs up the wall, arms wide. Stay for five full minutes.
beginner cueHips 6 inches from the wall. Bend the knees if needed.
Savasana
Lie flat, fully supported. Mentally scan from feet to crown for seven minutes.
beginner cueBolster under the knees. Blanket over the body.