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. Where a pose returns, notice what has changed without assuming you need to go further. Take a comfortable version and stay with your breath. When you reach Corpse Pose, let the floor support you for 4 minutes and 30 seconds before you sit up.

The sequence

1. Warm up
2. 01 Easy Seat“Lift from the crown, not the chest” 47s
3. 02 Cat–Cow“Move from the tailbone first” 47s
4. Sun Salutation
5. ☀ Sun Salutation A11 movements · one breath each · 5 rounds 6m 15s
   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 flow18 poses · 25s each · 3 rounds 22m 30s
   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
   11. Knees-to-Chest
   12. Reclined Twist
   13. Bound Angle Pose
   14. Seated Forward Fol...
   15. Head-to-Knee Pose
   16. Knees-to-Chest
   17. Reclined Twist
   18. Bound Angle Pose
9. Sun Salutation
10. ☀ 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
11. Cool down
12. 07 Seated Forward Fold“Lead with the heart” 47s
13. 08 Legs Up the Wall“Legs heavy” 47s
14. Rest
15. 09 Corpse Pose“Let the floor hold you” 5m 27s