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” 42s
3. 02 Cat–Cow“Move from the tailbone first” 1m 11s
4. Yin hold
5. 03 Child’s Pose“Let the forehead be heavy” 1m 24s
6. 04 Sphinx Pose“Pull the chest forward” 1m 24s
7. 05 Bound Angle Pose“Sit tall first, fold second” 1m 24s
8. 06 Seated Forward Fold“Lead with the heart” 1m 24s
9. 07 Head-to-Knee Pose“Navel over the thigh” 1m 24s
10. 08 Knees-to-Chest“Hug and release with the breath” 1m 24s
11. 09 Reclined Twist“Let gravity twist you” 1m 24s
12. 10 Bound Angle Pose“Sit tall first, fold second” 1m 24s
13. 11 Seated Forward Fold“Lead with the heart” 1m 24s
14. 12 Head-to-Knee Pose“Navel over the thigh” 1m 24s
15. Cool down
16. 13 Knees-to-Chest“Hug and release with the breath” 45s
17. 14 Legs Up the Wall“Legs heavy” 1m 46s
18. Rest
19. 15 Corpse Pose“Let the floor hold you” 1m 36s