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Sleep wind-down

Deep Release for Restful Nights

This session invites deep muscular release, targeting areas that often hold tension from daily life. It's designed to calm your nervous system, promoting a peaceful transition to sleep.

15 minAll levelslutealEquipment: mat, pillow or bolster (optional)
60

Warm-up

  • Gentle Cat-Cow Flow

    120 seconds

    Move with your breath, arching and rounding your spine to gently awaken your back.

    Illustration of Gentle Cat-Cow Flow

Main session

Tension Melting Holds

1 round

  • Supported Reclined Bound Angle Pose

    120 seconds

    Lie back, soles of feet together, knees out wide, using a pillow for support if needed.

    Illustration of Supported Reclined Bound Angle Pose

  • Hamstring Stretch (lying)

    90 seconds

    Lie on your back, gently extending one leg towards the sky, holding behind the thigh or calf.

    Illustration of Hamstring Stretch (lying)

  • Pigeon Pose with Blanket

    90 seconds

    Fold a blanket under your hip for support as you gently open through the outer hip.

    Illustration of Pigeon Pose with Blanket

  • Legs Up the Wall

    120 seconds

    Rest your legs vertically against a wall or headboard, allowing circulation to rebalance.

    Illustration of Legs Up the Wall

Cool-down

  • Body Scan Meditation

    180 seconds

    Lie comfortably, bringing awareness to different parts of your body, noticing any remaining tension and inviting it to soften.

    Illustration of Body Scan Meditation

Tags

lutealmuscle releaseflexibilityrelaxationstretch