Quick flow

Bedtime

Before sleep · 12 steps · about 7 min

Child’s pose, twists, reclined bound angle and legs up the wall, then rest.

Play this flow

It opens in Flow Sequencer on the first pose: press play, and a voice calls each move and counts your breaths. You can change anything in it first.

The sequence

1. Begin hereChild's Pose8 breaths
2. Come onto hands and kneesTabletop2 breaths
3. Swing legs through to sitEasy Seat2 breaths
4. Lower down onto your backCorpse Pose2 breaths
5. Hug knees into chestKnees to Chest4 breaths
6. Drop knees to the rightSupine TwistRight6 breaths
7. Knees through center, drop to the leftSupine TwistLeft6 breaths
8. Bring knees back to centerKnees to Chest2 breaths
9. Soles together, let the knees openReclined Bound Angle8 breaths
10. Draw the knees in, hug themKnees to Chest2 breaths
11. Lift the legs up the wallLegs Up the Wall12 breaths
12. Bend the knees, roll away from the wall, lie flatCorpse Pose15 breaths

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