top of page

Wind Down Yoga Flow

Wind Down Yoga Flow

This Wind Down Yoga Flow can help warriors recover quicker and sleep better.

Fictional to Functional:

It's no surprise to find some of our anime warriors knocked out sleeping after a long day of training, battle or for the Straw Hat Pirate Crew, traveling to find the One Piece! It's understandable for these warriors to fall right asleep due to their lifestyle but for us human warriors, there are days when we just need a little bit of support to help us wind down before hitting the sheets. This Wind Down Yoga Flow can help warriors calm the mind, decrease heart rate and loosen the muscles for a better nights rest.

Workout Implementation:

To maintain balance between all other training practices, it’s recommended to complete a yoga routine at least 5-3x/week.

Workout Details:

Each exercise should follow the assigned repetitions, time or breathing count with a box breathing pattern: inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds then repeat.

Wind Down Yoga Flow

Seated Shoulder Circles

Seated Wall Angels

Seated Side Bends

Seated Spinal Rotations

Cobra Pose

Childs Pose

Laying Spinal Twist

Happy Baby

Plow Pose

Exercise Alternatives:

If regression is required through out the sequence, below are some exercise alternatives:

Seated Spinal Rotations > Rotate with Hands at Heart

Happy Baby > Frog Stretch

Plow pose > Supine knee to chest hug

Wind Down Yoga Flow

Disclaimer: All information presented and written within this article are intended for informational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you should choose to follow or participate in any workout, program or practice, you do so voluntarily and do not hold Initial Mile and it's founder responsible for any cause of injury or death. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional.


bottom of page