Evening Yoga to Wind Down
Put the day down with seated folds, Child’s Pose and Legs Up the Wall before a brief rest.
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. Keep it simple. Let each movement be small enough that you can breathe comfortably. When you reach Corpse Pose, let the floor support you for 45 seconds before you sit up.
The sequence
- Warm up
-
01
Easy Seat“Lift from the crown, not the chest”
28s
-
02
Cat–Cow“Move from the tailbone first”
32s
- Flow
-
03
Child’s Pose“Let the forehead be heavy”
32s
-
04
Bound Angle Pose“Sit tall first, fold second”
39s
-
05
Seated Forward Fold“Lead with the heart”
39s
- Cool down
-
06
Head-to-Knee Pose“Navel over the thigh”
39s
-
07
Legs Up the Wall“Legs heavy”
31s
- Rest
-
08
Corpse Pose“Let the floor hold you”
1m
What helps
Props that make this easier
- Non-slip yoga mat A 4–6 mm mat with good grip makes standing poses steadier. View on Amazon
- Cork yoga block Brings the floor closer in forward folds and supported poses. View on Amazon
- Yoga bolster A firm support under knees or spine for restorative rest. View on Amazon
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Other 5-minute practices
All practices
Desk Yoga Reset
Step away from the screen for seated twists, Cat–Cow and standing stretches, ending with a short floor rest.
Floor Yoga for Back and Hips
Stay on the mat for Cat–Cow, Child’s Pose, Sphinx and Cobra, followed by a reclined twist and rest.
Intermediate Hatha Flow
A compact Hatha sequence from Cat–Cow and Downward-Facing Dog into the warrior poses, then a seated fold and rest.