Breath & Body Connection for Sleep

Warm-up

Centering Breath
120 seconds
Sit comfortably, focusing on lengthening your exhales to soothe your nervous system.

Main session

1 round

Seated Side Bend with Breath
60 seconds
Inhale to lengthen, exhale to gently arc to the side, feeling the stretch through your ribcage.
Slow Neck Rolls
90 seconds
Allow your head to gently roll from side to side, feeling any release in your neck and shoulders.
Pelvic Tilts (lying)
60 seconds
Gently press your lower back into the mat and then release, flowing with your breath.
Wall Angel (seated or standing)
120 seconds
Press your back and arms against a wall, gently sliding your arms up and down, opening your chest.
Figure Four Stretch (Supine)
90 seconds
Lie on your back, cross one ankle over the opposite knee, gently drawing it towards you for hip release.

Cool-down

Alternate Nostril Breathing
120 seconds
Practice this calming breathwork technique to balance your energy and quiet your mind.