The sequence
- Easy Seat · 60 seconds. Sit on a pillow. Close the eyes if that feels safe. Count four breaths.
- Child’s Pose · 50 seconds. Knees wide, belly soft.
- Cat Pose · 30 seconds. One slow round of the spine as you breathe out.
- Cow Pose · 30 seconds. One slow arch as you breathe in.
- Puppy Pose · 40 seconds. Arms forward, hips over the knees, chest heavy.
- Bound Angle Pose · 50 seconds. Recline if you have a pillow for the ribs. Otherwise sit.
- Happy Baby · 40 seconds. Rock side to side. Hold the thighs if the feet are far.
- Reclining Hand-to-Toe · 40 seconds. Right leg. Keep the low back quiet.
- Reclining Hand-to-Toe · 40 seconds. Left leg.
- Supine Twist · 40 seconds. Right knee across.
- Supine Twist · 40 seconds. Left knee across.
- Legs Up the Wall · 90 seconds. Or put the calves on the seat of a chair if the wall is awkward. Same skip rules as the pose page: pregnancy and inversion limits.
- Corpse Pose · 50 seconds. Slide the legs down. A blanket over the body is part of the pose.
If you are pregnant, injured, or dealing with back pain, consult a doctor before you follow this page. Stop for sharp pain, numbness, dizziness, or chest pain. This is movement education, not a diagnosis or a treatment. Read the medical disclaimer.
10-minute sleep routine is a 10-minute practice written from the pose pages on this site. A longer wind-down. No standing poses. End with legs up the wall or with a pillow under the knees. The player above is a timer and a list of cues. It is not a video class, and it is not next to an advertisement. Use the written sequence under the player if you would rather read than watch a clock.
The opening cues include: Sit on a pillow. Close the eyes if that feels safe. Count four breaths; Knees wide, belly soft; One slow round of the spine as you breathe out. Follow the seconds as a suggestion. If a pose says to stay and your knee or your breath disagrees, come out early. Pausing the timer is part of using it correctly. You do not earn the practice by finishing a number.
Nothing in this routine is offered as a treatment. A short practice may help an ordinary stiff day, a loud afternoon, or the few minutes before sleep, depending on which routine you opened. It does not cure back pain, insomnia, anxiety, or an injury. If you are pregnant, hurt, or unsure whether a shape is appropriate, consult a doctor first. Stop for sharp pain, numbness, chest pain, or dizziness.
Read the pose page linked from any line you have not tried. The safety note there is more specific than this overview. Then come back and do the shorter version if the full 10 minutes is more than you wanted. A shorter honest practice is the one worth repeating.
10-minute sleep routine stays inside this site’s pose library. The minutes on the page are a ceiling, not a target you have to hit. Come out of a shape early, use the modification on the pose page, and leave the last cue for another day if you want. The practice counts when it is calm enough to repeat, including a practice you cut in half.