The sequence
- Child’s Pose · 40 seconds. Lights low if you can. Forehead down. Breathe out a little longer than you breathe in.
- Bound Angle Pose · 40 seconds. Lie back over a pillow, or stay sitting. Knees fall open only as far as they fall.
- Reclining Hand-to-Toe · 35 seconds. Right leg up. Strap behind the thigh. The other foot stays on the floor.
- Reclining Hand-to-Toe · 35 seconds. Left leg up. Jaw unclenched.
- Supine Twist · 30 seconds. Right knee across. Both shoulders heavy.
- Supine Twist · 30 seconds. Left knee across.
- Legs Up the Wall · 90 seconds. Hips a few inches from the wall. Skip this pose if you are pregnant, or if you have glaucoma, a hiatal hernia, or blood pressure your clinician has asked you not to invert. Bend the knees to come down.
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.
5-minute sleep routine is a 5-minute practice written from the pose pages on this site. Five quiet minutes on the floor: a fold, a strap stretch, a twist, and legs up the wall. 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: Lights low if you can. Forehead down. Breathe out a little longer than you breathe in; Lie back over a pillow, or stay sitting. Knees fall open only as far as they fall; Right leg up. Strap behind the thigh. The other foot stays on the floor. 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 5 minutes is more than you wanted. A shorter honest practice is the one worth repeating.
5-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.