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Evening

Evening Wind-Down

A 20-minute restorative sequence to release the day's tension, calm the nervous system, and prepare the body and mind for a restful night of sleep.

Illustration of Child's Pose

1. Child's Pose

balasana

Breathe Normally
10 breaths

Use a pillow under your torso for extra support. Let go of your day.

Illustration of Cat Pose

2. Cat Pose

marjaryasana

Breathe Normally
5 rounds

Move slowly and gently between Cat and Cow, focusing on releasing spinal tension.

Illustration of Paschimottanasana

3. Paschimottanasana

paschimottanasana

Exhale
10 breaths

Sit on a blanket and bend your knees generously. Focus on release, not a deep stretch.

Illustration of Janu Sirsasana

4. Janu Sirsasana

janu sirsasana

Exhale
5 breaths per side

A gentle hamstring and side-body stretch.

Illustration of Supta Baddha Konasana

5. Supta Baddha Konasana

supta baddha konasana

Breathe Normally
3 minutes

Use blocks under your knees for support. Let gravity do the work.

Illustration of Supta Padangusthasana

6. Supta Padangusthasana

supta padangusthasana

Breathe Normally
5 breaths per side

Use a strap to gently stretch your hamstrings without straining.

Illustration of Jathara Parivartanasana

7. Jathara Parivartanasana

jathara parivartanasana

Breathe Normally
10 breaths per side

Allow your back to fully release into this gentle twist.

Illustration of Viparita Karani

8. Viparita Karani

viparita karani

Breathe Normally
5-10 minutes

The ultimate restorative pose. Calms the nervous system and refreshes tired legs.

Illustration of Corpse Pose

9. Corpse Pose

savasana

Breathe Normally
5-10 minutes

Transition directly into Savasana for deep rest.

Sequence Complete

Consider moving into Savasana (Corpse Pose) to integrate your practice.

Go to Savasana