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” 48s
3. 02 Cat–Cow“Move from the tailbone first” 3m 11s
4. Yin hold
5. 03 Child’s Pose“Let the forehead be heavy” 3m 11s
6. 04 Sphinx Pose“Pull the chest forward” 3m 11s
7. 05 Bound Angle Pose“Sit tall first, fold second” 1m 36s
8. 06 Seated Forward Fold“Lead with the heart” 1m 36s
9. 07 Head-to-Knee Pose“Navel over the thigh” 1m 36s
10. 08 Knees-to-Chest“Hug and release with the breath” 1m 36s
11. 09 Reclined Twist“Let gravity twist you” 1m 36s
12. 10 Bound Angle Pose“Sit tall first, fold second” 1m 36s
13. 11 Seated Forward Fold“Lead with the heart” 1m 36s
14. 12 Head-to-Knee Pose“Navel over the thigh” 1m 36s
15. 13 Knees-to-Chest“Hug and release with the breath” 1m 36s
16. 14 Reclined Twist“Let gravity twist you” 1m 36s
17. 15 Bound Angle Pose“Sit tall first, fold second” 1m 36s
18. 16 Seated Forward Fold“Lead with the heart” 1m 36s
19. 17 Head-to-Knee Pose“Navel over the thigh” 1m 36s
20. 18 Knees-to-Chest“Hug and release with the breath” 1m 36s
21. 19 Reclined Twist“Let gravity twist you” 1m 36s
22. 20 Bound Angle Pose“Sit tall first, fold second” 1m 36s
23. Cool down
24. 21 Seated Forward Fold“Lead with the heart” 1m 11s
25. 22 Legs Up the Wall“Legs heavy” 4m 45s
26. Rest
27. 23 Corpse Pose“Let the floor hold you” 3m 7s