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Today’s sequence · 19 October 2026

Fifteen-Minute Wind-Down for Sleep

15 minBeginner5 poses

Five poses, no effort, and a longer rest than most people give themselves. The aim is not to stretch anything; it is to give the breathing rate twenty minutes to come down before you get into bed.

Open the full sequenceEvery flow

Sequence map: Fifteen-Minute Wind-Down for Sleep

The flow shelf

Sequences ordered from shortest to longest. Each one lists its poses in the order you practise them, with a breath count per pose and the peak pose marked.

  1. 01Eight-Minute Hotel Room FlowSpine · Hips · Hamstrings8'Beginner
  2. 02Ten-Minute Desk-Hour ResetShoulders · Lower back · Neck10'Beginner
  3. 03Fifteen-Minute Sunrise MobilitySpine · Shoulders · Hips15'Beginner
  4. 04Fifteen-Minute Wind-Down for SleepLower back · Hips · Neck15'Beginner
  5. 05Sun Salutation A, Walked Through SlowlySpine · Shoulders · Core20'Beginner
  6. 06Twenty-Minute Chair-Supported Gentle PracticeSpine · Shoulders · Hips20'Beginner
  7. 07Twenty-Minute Core and Arm BalanceCore · Shoulders · Wrists20'Intermediate
  8. 08Twenty-Five Minutes for Hamstring LengthHamstrings · Lower back · Calves25'Beginner
  9. 09Thirty-Minute Evening Hip OpenerHips · Groins · Lower back30'Beginner

New poses and flows are added a few at a time rather than all at once — the shelf simply gets longer. Anything not yet published is not listed and has no page.