🌙 Goal Improve sleep quality 🧘‍♀️ Type of Training Yoga (slow, beginner-friendly, restorative style) 🌱 Fitness Level Total beginner (zero shame, total potential) 🕒 Available Time & Location 10 minutes every evening at home ⚠️ Limitations / Health Concerns Light back pain (We’ll avoid anything that strains your spine and instead support it gently.) 🛏 “Sleep Sanctuary” Yoga System Duration: 10 minutes per session Equipment: Just a mat or blanket. Bonus: a pillow or bolster. When: Every evening, ideally 30–60 min before bed 🗓 Weekly Schedule Day Focus Monday Neck + Spine Reset Tuesday Hips & Lower Back Release Wednesday Gentle Full-Body Flow Thursday Back + Hamstring Stretch Friday Restorative Yin Saturday Calm Core + Breath Sunday Guided Stillness + Reflection 📅 Daily Workouts MONDAY – Neck & Spine Reset Neck Rolls (slow) – 1 min Seated Cat-Cow (on chair or cross-legged) – 2 min Seated Twist (use pillow for support) – 2 min each side Child’s Pose (knees wide, pillow under chest) – 2 min Diaphragmatic Breathing (lying) – 3 min 🌀 Why? Long day = tight spine. Let’s loosen that tension and exhale the noise. TUESDAY – Hips & Lower Back Release Reclining Butterfly (soles together, knees wide, lie down) – 2 min Supine Twist (knees to one side, arms wide) – 2 min each side Figure-4 stretch (lying, ankle over opposite knee) – 2 min each side Belly Breathing with Hands on Lower Belly – 2 min 🌀 Why? Hips and low back are storage lockers for stress. Let’s unlock them. WEDNESDAY – Gentle Full-Body Flow Seated Shoulder Rolls + Side Bends – 2 min Tabletop → Cat-Cow → Thread the Needle – 3 min Supported Forward Fold (sit on pillow, rest hands on knees or floor) – 2 min Legs-Up-The-Wall Pose – 3 min 🌀 Why? A soft “flow” to reset your energy without waking up your brain. THURSDAY – Back + Hamstring Stretch Standing Forward Fold (knees bent if needed) – 2 min Downward Dog with Bent Knees (or skip if too intense) – 1 min Half Split Pose (hamstring stretch on floor) – 1.5 min each side Reclining Hamstring Stretch (strap or towel around foot) – 2 min Supine Twist – 2 min 🌀 Why? The back pain crew gets love today. Long, sweet stretches to relieve tension. FRIDAY – Restorative Yin Supported Child’s Pose (pillow under chest) – 3 min Legs-On-Couch or Wall (just lie back) – 4 min Reclining Butterfly – 3 min 🌀 Why? Yin night. The ultimate “do less, feel more” practice. You don’t move. You sink. SATURDAY – Calm Core + Breath Seated Knee Hugs (rock slightly side to side) – 1 min Supine Marching (slow knee lifts, controlled) – 3 min Dead Bug (arms and legs up, alternate slowly) – 2 min Box Breathing – 4 min 🌀 Why? A little core = better posture = less back pain. But we keep it sleepy, not sweaty. SUNDAY – Guided Stillness + Reflection Lying down in Savasana (arms relaxed, palms up) – 2 min Body scan (head to toes, just noticing) – 5 min Gratitude thought or calming phrase (“I am safe. I am home. I let go.”) – 3 min 🌀 Why? Sunday is for stillness. You reflect. You reset. You receive rest. 💡 Caveats & Notes Back pain rule: If it hurts, stop. Modify or skip. Comfort = queen. You don’t have to be flexible. You just have to show up. Use pillows, cushions, couch, or anything soft to support your body. If you fall asleep mid-pose… that’s actually a win. Be kind to yourself: 10 minutes for you is more than enough to create change. 🌌 Every night, you’re rewiring your nervous system. You’re building safety. You’re telling your body: it’s okay to let go now. You don’t need to “achieve” anything. Just breathe, move gently, and trust: Your sleep is already on its way.