A gentle 30-minute evening yoga sequence
An evening class has a different job from a morning one: to slow down rather than wake up. This sequence stays close to the floor, favours forward folds and long exhales, and ends with a long rest.
Who it's for: evening classes, or a home practice before bed. Props: a bolster or two cushions, a blanket and a wall. Breath: exhale longer than the inhale throughout.
| Section | Time |
|---|---|
| Breath | 3 min |
| Gentle movement | 6 min |
| Low lunges and folds | 6 min |
| Floor | 7 min |
| Savasana | 8 min |
| Total | 30 min |
Breath · 3 min
Lie on your back with the knees bent. Breathe in for four counts, out for six to eight. No forcing; let the exhale grow on its own.
Gentle movement · 6 min
- Knees to chest, rocking side to side: 5 breaths.
- Cat and cow: 6 slow rounds.
- Thread the needle: 5 breaths each side.
- Child's pose (Balasana): 8 breaths, forehead on a block or cushion.
Low lunges and folds · 6 min
- Low lunge (Anjaneyasana): 6 breaths each side, hands on blocks, no reaching up.
- Half splits (Ardha Hanumanasana): 6 breaths each side.
- Seated forward fold (Paschimottanasana): 10 breaths, a bolster on the legs to rest the chest on.
Floor · 7 min
- Reclined bound angle (Supta Baddha Konasana): 2 minutes, cushions under the knees.
- Supine twist: 6 breaths each side.
- Legs up the wall (Viparita Karani): 3 minutes.
Savasana · 8 min
A blanket over the body and something soft under the head. In the evening a longer rest is the whole point, so don't cut it short.
Pair this with a few minutes of silence afterwards: our meditation timer rings a soft singing bowl to begin and end.
Questions
What yoga poses help you sleep?
Slow, supported poses close to the floor tend to be calming: child's pose, seated forward folds, reclined bound angle, legs up the wall and a long savasana. A longer exhale than inhale also helps the body settle.
Should you do yoga right before bed?
A gentle practice like this one is fine shortly before bed. Leave out strong backbends, inversions and fast sun salutations in the evening, since they tend to be energising.
How is an evening yoga class different from a morning class?
Morning classes usually build heat and energy with sun salutations and standing poses. Evening classes stay slower and lower, with longer holds, more forward folds and a longer rest.