Evening Yoga to Wind Down
An hour to move slowly through floor poses and seated folds, then settle into Legs Up the Wall and six minutes of 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. You have a full hour to practise, with familiar poses returning along the way. Keep your attention on how you feel, and take an extra rest whenever you need it. When you reach Corpse Pose, let the floor support you for 6 minutes before you sit up.
The sequence
- Warm up
-
01
Easy Seat“Lift from the crown, not the chest”
1m
-
02
Cat–Cow“Move from the tailbone first”
5m 18s
- Flow
-
03
Child’s Pose“Let the forehead be heavy”
5m 18s
-
04
Sphinx Pose“Pull the chest forward”
5m 18s
-
05
Bound Angle Pose“Sit tall first, fold second”
1m 16s
-
06
Seated Forward Fold“Lead with the heart”
1m 16s
-
07
Head-to-Knee Pose“Navel over the thigh”
1m 16s
-
08
Knees-to-Chest“Hug and release with the breath”
1m 16s
-
09
Reclined Twist“Let gravity twist you”
1m 16s
-
10
Bound Angle Pose“Sit tall first, fold second”
1m 16s
-
11
Seated Forward Fold“Lead with the heart”
1m 16s
-
12
Head-to-Knee Pose“Navel over the thigh”
1m 16s
-
13
Knees-to-Chest“Hug and release with the breath”
1m 16s
-
14
Reclined Twist“Let gravity twist you”
1m 16s
-
15
Bound Angle Pose“Sit tall first, fold second”
1m 16s
-
16
Seated Forward Fold“Lead with the heart”
1m 16s
-
17
Head-to-Knee Pose“Navel over the thigh”
1m 16s
-
18
Knees-to-Chest“Hug and release with the breath”
1m 16s
-
19
Reclined Twist“Let gravity twist you”
1m 16s
-
20
Bound Angle Pose“Sit tall first, fold second”
1m 16s
-
21
Seated Forward Fold“Lead with the heart”
1m 16s
-
22
Head-to-Knee Pose“Navel over the thigh”
1m 16s
-
23
Knees-to-Chest“Hug and release with the breath”
1m 16s
-
24
Reclined Twist“Let gravity twist you”
1m 16s
-
25
Bound Angle Pose“Sit tall first, fold second”
1m 16s
-
26
Seated Forward Fold“Lead with the heart”
1m 16s
- Cool down
-
27
Head-to-Knee Pose“Navel over the thigh”
1m 17s
-
28
Legs Up the Wall“Legs heavy”
7m 57s
- Rest
-
29
Corpse Pose“Let the floor hold you”
6m
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 60-minute practices
All practices
Desk Yoga Reset
A full-length movement break with floor and standing work, returning to a seated twist before six minutes of rest.
Floor Yoga for Back and Hips
Spend an hour with all-fours movement, backbends and reclined stretches, ending with a twist and six minutes of rest.
Intermediate Hatha Flow
A full Hatha practice with repeated standing work, balances and backbends, ending with six minutes in Corpse Pose.