Evening Yoga to Wind Down

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. Let familiar poses be chances to listen rather than push. You can pause the timer, take a rest and rejoin when you are ready. When you reach Corpse Pose, let the floor support you for 2 minutes before you sit up.

The sequence

1. Warm up
2. 01 Easy Seat“Lift from the crown, not the chest” 1m 9s
3. 02 Cat–Cow“Move from the tailbone first” 1m 9s
4. Sun Salutation
5. ☀ Sun Salutation A11 movements · one breath each · 4 rounds 5m
   1. Exhale Mountain
   2. Inhale Upward Salute
   3. Exhale Forward Fold
   4. Inhale Halfway Lift
   5. Exhale Knees-down lower
   6. Inhale Cobra
   7. Exhale Downward-Facing Do...
   8. Inhale Step forward
   9. Exhale Forward Fold
   10. Inhale Rise
   11. Exhale Mountain
6. ☀ Sun Salutation B19 movements · one breath each · 2 rounds 3m 50s
   1. Exhale Mountain
   2. Inhale Chair
   3. Exhale Forward Fold
   4. Inhale Halfway Lift
   5. Exhale Knees-down lower
   6. Inhale Cobra
   7. Exhale Downward-Facing Do...
   8. Inhale Warrior I
   9. Exhale Knees-down lower
   10. Inhale Cobra
   11. Exhale Downward-Facing Do...
   12. Inhale Warrior I
   13. Exhale Knees-down lower
   14. Inhale Cobra
   15. Exhale Downward-Facing Do...
   16. Inhale Step forward
   17. Exhale Forward Fold
   18. Inhale Chair
   19. Exhale Mountain
7. Flow
8. ≈ Ashtanga flow10 poses · 25s each 4m 10s
   1. Child’s Pose
   2. Sphinx Pose
   3. Bound Angle Pose
   4. Seated Forward Fol...
   5. Head-to-Knee Pose
   6. Knees-to-Chest
   7. Reclined Twist
   8. Bound Angle Pose
   9. Seated Forward Fol...
   10. Head-to-Knee Pose
9. Cool down
10. 06 Knees-to-Chest“Hug and release with the breath” 1m 9s
11. 07 Legs Up the Wall“Legs heavy” 1m 9s
12. Rest
13. 08 Corpse Pose“Let the floor hold you” 2m 24s