# Bedtime Wind-Down Routine

A gentle, calming routine to help you unwind and prepare your body for deep, restful sleep. Expect to feel loose, relaxed, and ready to drift off.

## Gentle Warm-Up

- 1 × 30s Neck Movement (Three-Plane)
- 1 × 30s Shoulder Circle
- 1 × 30s Hip Circle
- 1 × 45s Cat-Cow

## Full Body Release

- 1 × 60s Child's Pose
- 1 × 60s Seated Forward Fold
- 2 × 30s Knee-to-Chest Stretch
- 2 × 30s Supine Spinal Twist
- 2 × 40s Figure Four Stretch (Supine)
- 1 × 120s Legs Up The Wall Pose

## Breathing & Wind-Down

- 1 × 120s Supine Diaphragmatic Breathing
- 1 × 120s Savasana