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” 46s
3. 02 Cat–Cow“Move from the tailbone first” 46s
4. Sun Salutation
5. ☀ Sun Salutation A11 movements · one breath each · 6 rounds 6m 30s
   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 flow18 poses · 20s each · 4 rounds 24m
   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
8. Moon Salutation
9. ☾ Moon Salutation17 movements · one breath each · 4 rounds 6m
   1. Exhale Mountain
   2. Inhale Upward Salute
   3. Exhale Crescent
   4. Exhale Crescent
   5. Exhale Goddess
   6. Inhale Star
   7. Exhale Triangle
   8. Exhale Pyramid
   9. Inhale Low Lunge
   10. Exhale Garland squat
   11. Inhale Low Lunge
   12. Exhale Pyramid
   13. Exhale Triangle
   14. Inhale Star
   15. Exhale Goddess
   16. Inhale Upward Salute
   17. Exhale Mountain
10. Cool down
11. 06 Seated Forward Fold“Lead with the heart” 46s
12. 07 Legs Up the Wall“Legs heavy” 46s
13. Rest
14. 08 Corpse Pose“Let the floor hold you” 5m 26s