Evening Wind-Down Sequence
A slow, restorative evening practice to transition the body from the demands of the day toward genuine rest and sleep.
Duration
20 minutes
Poses
8 poses
Goal
Sleep quality, recovery, stress relief
What This Sequence Is For
This sequence is designed specifically for the period between finishing the day and going to sleep. It uses passive holds, forward folds, and deeply restorative postures to signal to the nervous system that it is safe to let go. There is no strength work and no challenge here: the focus is entirely on release and recovery. Practise in dim lighting, move slowly, and let each pose last longer than feels necessary. This is one of the most powerful things you can do for sleep quality and overnight recovery.
The Flow
Marjaryasana–Bitilasana
2 min
Keep movement unhurried; let each exhale deepen the release.
releases spinal tensionPaschimottanasana
3 min
Rest your forehead on a pillow or your legs; let go completely.
calms the nervous systemBaddha Konasana
3 min
Fold forward from the hips; let the weight of your head soften.
opens the inner hipsSupta Matsyendrasana
2 min per side
Let your knees drop naturally; breathe into any tightness that remains.
releases the lower backViparita Karani
5 min
One of the most powerful poses for sleep preparation; stay as long as you like.
restores the nervous systemSupta Baddha Konasana
2 min
Place a bolster under your spine if available; open the chest gently.
promotes deep rest
Savasana
3 min
Stay here until you feel ready to sleep; there is no rush.
integrates the practiceQuick Reference
All 8 poses in this sequence, in order.
- 1Child's Pose2 min
- 2Cat–Cow2 min
- 3Seated Forward Fold3 min
- 4Butterfly Pose3 min
- 5Supine Spinal Twist2 min per side
- 6Legs Up the Wall5 min
- 7Reclining Bound Angle2 min
- 8Corpse Pose3 min
Poses Used in This Sequence
This sequence draws from the following yoga poses:
