Slow Practice Cheat Sheet

STILLNESS • CHECKLIST

Sleep Yoga Routine Planner

A printable, structured planner for designing a sleep yoga routine with clearer choices, safer habits, and a sequence gentle enough to follow at the end of any day.

6sections

24items

instantaccess

🌙 Gentle practice · deeper rest

A six-section printable planner covering every stage of a sleep yoga practice — from clarifying your intention and preparing your space, through following a repeatable bedside sequence, to protecting your body and logging what helped you settle into rest. Designed for anyone who wants to use gentle movement and stillness as a deliberate bridge between the day and sleep.

Built for practitioners at any level who want a consistent, calming pre-sleep routine they can actually maintain on even the most exhausting nights.

🔓 Get Instant Access

✓ Instant PDF download

✓ Action-focused, not theory

✓ Read on any device, lifetime access

SOUND FAMILIAR?

You want yoga to support your sleep — but the routine never makes it to bedtime

By the time you remember to do it, you’re already too tired to start

Without a visible cue and a pre-decided minimal version, sleep yoga becomes something you intend to do rather than something you actually do — especially on the evenings when rest matters most.

You don’t have a sequence that’s simple enough to do in the dark

Sleep yoga needs to be memorisable, low-stimulus, and free of timing pressure — most routines aren’t designed with those constraints in mind, so they get abandoned.

You’re unsure which poses are actually safe to do right before sleep

Some yoga postures are stimulating rather than settling — without a safety reference, it’s easy to accidentally activate the nervous system at exactly the wrong moment of the evening.

You can’t connect the practice to any measurable difference in your sleep

Without a brief log comparing sleep quality, stress, and schedule across the week, the effect of sleep yoga stays invisible — and it becomes easy to dismiss as not worth the effort.

WHAT’S INSIDE

Inside the planner, 6 sections and 24 items to tick off

Set the Starting Point

Four prompts to clarify your sleep goal for tonight, reduce the routine to only what genuinely needs to be there, and lock in one visible cue that signals the practice is beginning.

Prepare the Right Space

Four setup items — mat or bed cleared, props in reach, next step decided, lighting dimmed and temperature adjusted — that prepare the environment to support settling rather than stimulation.

Follow the Core Steps

A four-item repeatable sequence — gentle check-in, main pose work in a consistent calming order, a natural pause when focus softens, and a close that dissolves into rest rather than rushing away.

Protect Energy and Safety

Four safety checkpoints covering when to reduce intensity, which sensations are signals to stop rather than work through, and when to seek professional guidance before continuing the practice.

Track What Matters

Four minimal logging prompts — date, duration, one honest note, and weekly sleep patterns — kept simple enough to fill in by lamplight in under a minute before closing your eyes.

Use AI for Planning

Four practical prompts for turning your weekly schedule and sleep notes into a realistic yoga routine plan — with guidance on treating AI suggestions as a draft to adapt to your body rather than a sequence to follow exactly.

🌙

Tonight’s sleep starts with a practice already planned

Download the planner instantly, work through the first section before tonight, and give your body a structured, calming bridge between the end of the day and genuine rest.