🌙 Sleep Prep ⏱ 6 Minutes Total

The In-Bed Decompression Flow

Lower cortisol & cue melatonin before hitting the pillow.

1

Legs-Up-The-Wall Pose

Drains fluid, lowers resting heart rate

2 min

2

Reclined Butterfly (Supta Baddha)

Passive hip opening & pelvic floor ease

2 min

3

4-7-8 Parasympathetic Breath

Inhale 4s • Hold 7s • Complete exhale 8s

2 min

💤

Vagus Nerve Trigger: Signals your autonomic nervous system that you are safe to fall asleep.

Save Evening Cheat Sheet →

Posture Blueprint

Computer Slouch vs. Aligned Spine

Spot the difference in your daily setup

✕ The Slouch

• Head jutted forward (+12 lbs strain)

• Rounded shoulders compress chest

• Flattened lower back

• Shallow chest breathing

✓ The Align

• Ears stacked over shoulders

• Shoulder blades pulled back & down

• Gentle lumbar curve supported

• Deep diaphragmatic flow

💡

Quick Fix: The Doorway Pec Stretch

Hold for 30s every 2 hours to instantly open compressed ribs.

📌 Save This Cheat Sheet

Cheat Sheet

The 5-Min Morning Reset

Quick relief for stiff joints & low energy

5 Min

Total Time

0 Gear

No Mat Needed

-40%

Cortisol Drop

🧘

Child’s Pose (Balasana)

Releases lower spine tension • 60s

🐈

Cat-Cow Flow

Boosts spinal mobility & rhythm • 60s

🐕

Down-Dog Pedal

Opens hamstrings & calf muscles • 60s

🌱

Box Breathing

4s Inhale - 4s Hold - 4s Exhale • 120s

Download Full Printable Guide →