001: WORKOUT OF THE DAY

🌙 Workout of the Day — Yin Yoga Reset Flow (35–40 min)

💡 Why This Works

Yin yoga is the antidote to burnout and overstimulation — it doesn’t push energy, it balances it. Instead of “doing more,” you’re giving your nervous system permission to catch up with your growth. This flow helps dissolve that flat, blah feeling, grounding you back into your body’s natural calm rhythm.

⚡ Energy & Time

• Duration: 35–40 minutes
• Energy Demand: Low (RPE 2/10) — deeply restorative, calming, and centering.
• Space/Equipment: Quiet room, mat or soft surface, one blanket or pillow optional.

🔥 Mindset & Motivation

The goal today isn’t effort — it’s allowing. You’re creating the space where body, mind, and energy can meet.

Whisper to yourself: “I don’t need to fix the stillness — the stillness is fixing me.”

When you emerge, notice how your energy feels grounded yet alive — like the quiet before dawn.

📋 Flow Breakdown

🌙 Set the Tone (2–3 min)

• Dim lights or use natural soft light.
• Play calm instrumental music or rest in silence.
• Optional: Folded blanket or pillow for comfort and support.

🪷 Sequence (35–40 min total)

1. Reclined Butterfly (Supta Baddha Konasana) — 5 min
   Lie back, soles of feet together, knees open. Hands on belly or heart.
   Focus: Gentle hip and chest opening, deep belly breathing.
2. Supported Twist — 4 min each side
   Knees bent to one side, arms open in a “T.” Breathe into your ribs.
   Focus: Unwinds tension through spine and digestion.
3. Sphinx Pose — 3–4 min
   Elbows under shoulders, heart gently lifted.
   Focus: Opens front of body and strengthens low back circulation.
4. Caterpillar (Seated Forward Fold) — 5–6 min
   Round forward, support your head if needed.
   Focus: Calms mind and elongates the backline of the body.
5. Sleeping Swan (Pigeon) — 4–5 min each side
   Deep hip release. Use a cushion under hip if tight.
   Focus: Emotional and physical release through hips.
6. Legs Up the Wall — 5–7 min
   Lie near a wall, legs elevated.
   Focus: Restores circulation, eases fatigue and anxiety.
7. Final Rest (Savasana) — 5–10 min
   Lie flat, palms open. Let breath find its rhythm.
   Focus: Complete stillness — full reset.

🌿 Benefits

• Resets nervous system: activates parasympathetic calm
• Improves flexibility: long holds for deep fascia release
• Emotional clarity: stillness allows old tension to move out
• Restorative balance: perfect for rest days or emotional fatigue

🧭 Self-Score to 100

• Effectiveness (Reset & Calm): 20/20
• Accessibility (All Levels): 20/20
• Energy & Flow: 20/20
• Restoration & Release: 20/20
• Enjoyment & Stillness: 20/20

Total: 100/100 — Quiet body, clear mind, steady soul.