20‑Minute Sleep Wind‑Down Flow

A slow, soothing sequence to help your body release the day and prepare for deeper rest.

Purpose

A gentle, evening practice designed to calm the nervous system, soften physical tension, and ease the transition from “doing” into “resting.” This flow supports your natural sleep rhythms and helps quiet a busy mind.

Ingredients

• Child’s Pose

• Seated Forward Fold

• Supine Twist

• Legs Up the Wall

• Slow, steady breathing

Instructions

1. Begin in Child’s Pose. Let your forehead rest on the floor or a pillow. Take 5 slow breaths, lengthening the exhale.

2. Come to a seated position and fold forward gently, allowing your spine to round. Stay for 5–8 breaths.

3. Lie on your back and draw your knees to one side for a gentle twist. Take 5 breaths, then switch sides.

4. Move to the wall and bring your legs up, letting your arms rest by your sides. Stay for 3–5 minutes, breathing naturally.

5. End with one long inhale and a slow, complete exhale.

Variations

• Place a pillow under your knees in the twist for extra support.

• Keep your legs bent in Legs Up the Wall if hamstrings feel tight.

• Add a blanket over your belly for grounding.

Safety Notes

Move slowly and avoid deep forward folds if your lower back feels sensitive. Choose the gentlest version of each pose.

When to Use This Practice

• Before bed

• After a stressful day

• When your mind feels busy

• When your body feels wired or restless