Evening Yoga to Wind Down
Move from Cat–Cow and Sphinx into seated folds and reclined twists, then finish with Legs Up the Wall and rest.
There is nothing to achieve in this practice. Let the floor support you, soften your effort and take a smaller version of each pose whenever that feels better. Use the first few poses to find a pace you can stay with. Pause when you need more time to change position. When you reach Corpse Pose, let the floor support you for 1 minute before you sit up.
The sequence
- Warm up
-
01
Easy Seat“Lift from the crown, not the chest”
1m
-
02
Cat–Cow“Move from the tailbone first”
48s
- Flow
-
03
Child’s Pose“Let the forehead be heavy”
48s
-
04
Sphinx Pose“Pull the chest forward”
48s
-
05
Bound Angle Pose“Sit tall first, fold second”
44s
-
06
Seated Forward Fold“Lead with the heart”
44s
-
07
Head-to-Knee Pose“Navel over the thigh”
44s
-
08
Knees-to-Chest“Hug and release with the breath”
44s
-
09
Reclined Twist“Let gravity twist you”
44s
- Cool down
-
10
Bound Angle Pose“Sit tall first, fold second”
44s
-
11
Legs Up the Wall“Legs heavy”
1m 12s
- Rest
-
12
Corpse Pose“Let the floor hold you”
1m
What helps
Props that make this easier
- Non-slip yoga mat A 4–6 mm mat with good grip makes standing poses steadier. View on Amazon
- Cork yoga block Brings the floor closer in forward folds and supported poses. View on Amazon
- Yoga bolster A firm support under knees or spine for restorative rest. View on Amazon
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Other 10-minute practices
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Chair Yoga for Beginners
An entirely seated introduction to chair yoga, with gentle upper-body movement, supported leg extensions and a quiet finish. No standing, kneeling or floor work.
Desk Yoga Reset
A workday movement break with seated, all-fours and standing poses, including Tree and Low Lunge.