# Bedtime Wind-Down Routine

Ease into a peaceful night with this gentle wind-down routine. Soft stretches and calming movements will melt away the day's tension and get your body ready for deep, restful sleep.

## Gentle Warm-Up

- 1 × 30s Neck Movement (Three-Plane)
- 1 × 30s Shoulder Circle
- 1 × 30s Seated Spinal Twist Stretch

## Full Body Stretch

- 1 × 60s Child's Pose
- 1 × 45s Cat-Cow
- 2 × 30s Knee-to-Chest Stretch
- 2 × 40s Figure Four Stretch (Supine)
- 2 × 40s Supine Spinal Twist
- 1 × 90s Legs Up The Wall Pose

## Cool Down & Breathwork

- 1 × 120s Supine Diaphragmatic Breathing
- 1 × 60s Savasana