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Sleep wind-down

Restorative Floor Work

This session is all about gentle, floor-based movements that encourage deep relaxation and release. It's a wonderful way to discharge accumulated tension before settling into a peaceful night's rest.

15 minAll levelslutealEquipment: mat
60

Warm-up

  • Prone Arm & Leg Swings

    120 seconds

    Lying on your belly, gently swing opposite arm and leg, feeling a subtle release through your core.

    Illustration of Prone Arm & Leg Swings

Main session

Grounding Release Sequence

1 round

  • Quad Stretch (prone)

    90 seconds

    Lying on your stomach, gently draw one heel towards your glutes, feeling the front of your thigh lengthen.

    Illustration of Quad Stretch (prone)

  • Cactus Arms & Chest Opener

    120 seconds

    Lying on your back with arms in 'cactus' shape, focus on opening through the chest and shoulders.

    Illustration of Cactus Arms & Chest Opener

  • Happy Baby Pose Variation

    90 seconds

    Gently draw knees towards armpits, holding outer edges of feet, rocking gently to massage your lower back.

    Illustration of Happy Baby Pose Variation

  • Supine Twist with Gaze

    90 seconds

    Allow knees to fall to one side, turning your head gently in the opposite direction for a full body release.

    Illustration of Supine Twist with Gaze

Cool-down

  • Supported Constructive Rest

    180 seconds

    Lie on your back, knees bent, feet flat, allowing your body to settle into its natural resting alignment.

    Illustration of Supported Constructive Rest

Tags

lutealfloor workrestorativecalmgentle stretch