Morning ritual
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Evening ritual
Dr. Stacy Sims protocol: Lift heavy, go hard in short bursts, recover fully. This is what works for perimenopausal women — the opposite of long slow cardio. Trust the science.
Tap below to generate today's AI-powered workout
Evening yin yoga — 20 min bedtime practice
A gentle restorative sequence designed for women 40+. Targets nervous system reset, cortisol reduction and deep hip release — everything you need before sleep. Do this after your journalling, before your breathwork.
Tonight's sequence — hold each pose 2–3 min
1
Legs up the wall
3 min — best pose for nervous system reset
Feet relaxed, arms wide, eyes closed
2
Supported child's pose
3 min — pillow under chest if needed
Breathe into your back body
3
Supine twist — right side
2 min — releases spinal tension
Let gravity do the work, no forcing
4
Supine twist — left side
2 min
5
Reclined butterfly
3 min — opens hips, calms cortisol
Pillow under each knee if needed
6
Sleeping swan — right side
2 min — deep hip release (yin pigeon)
Let it be intense, breathe through it
7
Sleeping swan — left side
2 min
8
Savasana + 4-7-8 breathwork
3 min — inhale 4, hold 7, exhale 8
Repeat 8 cycles then drift to sleep
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