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Restorative All levels New

Restorative & Sleep

21-Day Evening Unwind Program

4.9 · 518 reviews · 6,150 students enrolled

A short, forgiving program for anyone whose nights are broken. Maya Patel pairs fully-supported restorative postures with breathwork and simple evening rituals designed to help you fall asleep faster and stay asleep.

Length
21 days · 21 video lessons
Weekly time
90 min / week
Format
Self-paced video + 7-day sleep reset audio series
Certificate
CE hours issued

Secure checkout · 30-day money-back guarantee · USD

Illustration for the Restorative & Sleep course

One-time price

$99 USD

Regularly $149 — save $50

Enroll in Restorative & Sleep

Or join Live Online for $39/month and take this course included in your membership.

What you will learn

A short, forgiving program for anyone whose nights are broken. Maya Patel pairs fully-supported restorative postures with breathwork and simple evening rituals designed to help you fall asleep faster and stay asleep.

  • Fall asleep in under 20 minutes using guided wind-downs
  • Use 6 fully-supported restorative poses with any props at home
  • Down-regulate racing thoughts in under 5 minutes
  • Build a repeatable 30-minute bedtime ritual
  • Reduce night-time waking caused by stress

Curriculum

3 modules · 12 video lessons · lifetime access, including every update we publish.

Day 1–7 The Wind-Down 4 lessons
  • Why sleep breaks and what actually helps
  • Box breathing and 4-7-8 breath
  • Supported legs-up-the-wall
  • 7-day guided wind-down audio series
Day 8–14 Supported Rest 4 lessons
  • Constructing 6 restorative poses with household props
  • Bolster, blanket and chair setups
  • Restorative breathing with long exhale
  • Bedroom environment checklist
Day 15–21 Build the Ritual 4 lessons
  • Writing your personal 30-minute bedtime routine
  • Digital sunset and caffeine timing
  • Weekend reset for travel and shift work
  • Final 30-minute restorative flow

What is included

  • 21 evening practices (12–30 minutes each)
  • 7 guided audio wind-downs (app and MP3 download)
  • Printable bedtime checklist and prop guide
  • Sleep-tracking template to see your progress
  • Lifetime access and future curriculum updates
  • Certificate of completion for 6 continuing-education hours
  • 30-day money-back guarantee

Requirements & what you need

  • No experience needed and no special flexibility required
  • A blanket and a pillow are enough
  • Ideally 30 minutes before bed, but evening timings are flexible

Not sure this is the right course? Take the free 7-day trial first — it unlocks every live class and the first module of every course, no card required.

Your teacher

Portrait illustration of Amara Reed

Amara Reed

RYT-500, E-RYT 500 · 14 years teaching

Amara founded Lumen Yoga in 2014 with a single rule that still guides everything we do: no student should feel unsafe or unteachable in their own class. She began teaching at 22 in a 400-square-foot church basement in East Austin and has since taught more than 8,600 students in person and online.

Amara's live Sunday flow is where most of our community shows up. Expect heat, clear anatomy cues and a genuinely welcoming room for first-timers.

Full instructor profile

Frequently asked questions

Maya is a registered nurse and yoga therapist. The course is designed around evidence-based wind-down techniques — longer exhale, reduced light, consistent timing — not just postures. Most students report fewer night-time wakings by week two.

More answers live in our help center, or ask us directly on the contact page.

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