Yoga for relaxation: the Evening Unwind sequence

15 min Beginner 8 poses

A gentle practice before bed

A quiet practice for when the day is done and you want to let go of built-up tension rather than work your muscles. All eight poses are beginner level and done on the floor: on all fours, seated and lying down, with no standing poses or strength work.

Almost four and a half of the fifteen minutes belong to Savasana. For Legs-Up-the-Wall Pose you'll need a free stretch of wall to rest your legs on. If you have glaucoma, blood pressure that is hard to control, or you're on your period, simply lie on your back instead.

Don't force the forward folds: tonight the goal is to relax, not to go deep.

  1. Cat-Cow Cat-Cow 1
  2. Child's Pose Child's Pose 2
  3. Head-to-Knee Pose Head-to-Knee Pose 3
  4. Butterfly Pose Butterfly Pose 4
  5. Reclining Butterfly Pose Reclining Butterfly Pose 5
  6. Legs-Up-the-Wall Pose Legs-Up-the-Wall Pose 6
  7. Supine Twist Supine Twist 7
  8. Relaxation Pose Relaxation Pose 8

Why this order

Cat-Cow rolls through your spine like a wave and eases stiffness from sitting, and Child's Pose shifts your breathing to a slower pace. Two seated folds lengthen your back and inner thighs: first over one leg in Head-to-Knee Pose, then in Butterfly.

From here the practice stays entirely on your back. Reclining Butterfly opens the hips passively, Legs-Up-the-Wall raises your legs above heart level, and Supine Twist softens the lower back. The final relaxation is long, so you can head straight to bed afterward.

Cautions

  • Acute back pain (Cat-Cow)
  • Wrist injuries — practice on your fists (Cat-Cow)
  • Pregnancy — widen your knees (Child's Pose)
  • Knee injuries (Child's Pose)
  • Knee injuries — place a support under your bent knee (Head-to-Knee Pose)
  • Groin and knee injuries — place supports under your thighs (Butterfly Pose)
  • Groin discomfort — place supports under your knees (Reclining Butterfly Pose)
  • Menstruation (Legs-Up-the-Wall Pose)
  • Glaucoma (Legs-Up-the-Wall Pose)
  • Uncontrolled hypertension (Legs-Up-the-Wall Pose)
  • Disc herniation in the acute phase (Supine Twist)

This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.