001: WORKOUT

🌘 Evening Yoga Flow — Ground, Stretch, Restore

Duration: 45 minutes • Style: Calm, restorative, no jumping or strain.

🪷 Phase 1 — Arrival (5 min)

• Sit cross-legged or on a pillow.
• Take 10 slow breaths — on each exhale, imagine the day melting away.
• Do gentle neck rolls, shoulder circles, and seated side stretches.

🌿 Phase 2 — Grounding Flow (15 min)

Repeat twice, slow and steady:

1. Cat–Cow × 5 (inhale lift chest, exhale round spine)
2. Down Dog → Low Lunge → Half Split (5 breaths each side)
3. Warrior II → Reverse Warrior → Side Angle (3–4 breaths per pose)
4. Wide-Leg Forward Fold — rest elbows on floor, exhale tension.

🔥 Phase 3 — Core & Stability (10 min)

• Forearm Plank — hold 30 sec × 2 rounds.
• Bridge Pose — lift hips, squeeze glutes, 5 slow reps.
• Supine Twist — knees to one side, arms open, 1 min each side.

🌙 Phase 4 — Release & Restore (15 min)

1. Seated Forward Fold — long exhale, soften spine.
2. Happy Baby Pose — rock side to side.
3. Legs Up the Wall — 3–5 min, slow breathing.
4. Savasana — 5–7 min, hands on belly, feel heartbeat slow.

Quiet, steady, lunar — let this practice be the soft bridge between the day’s effort and the night’s peace.