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” 49s
3. 02 Cat–Cow“Move from the tailbone first” 49s
4. Sun Salutation
5. ☀ Sun Salutation A11 movements · one breath each · 4 rounds 4m 20s
   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. Flow
7. ≈ Vinyasa flow10 poses · 20s each · 3 rounds 10m
   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
8. Cool down
9. 05 Knees-to-Chest“Hug and release with the breath” 49s
10. 06 Legs Up the Wall“Legs heavy” 49s
11. Rest
12. 07 Corpse Pose“Let the floor hold you” 2m 24s