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GnomeYoga Original

Evening Wind-down

Slow shapes for when the fireflies clock in.

8 poses 9 min Beginner Sleep & calm Warm-up · Flow · Cool-down

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A calming evening yoga sequence for better sleep: child’s pose, sphinx, forward fold, reclined twist and legs up the wall, ending with a long, cosy rest.

What you need: A mat, a wall and your comfiest socks. · 100% free to follow, print as PDF, or customize in our free yoga sequence creator.

Warm-up 3 poses · 2 min 30 s

  1. Child's Pose — yoga pose in Warm-upChild's Pose60 sForehead down, knees wide. The day can wait outside the door.
  2. YP-12445 sSlow waves. Slower than that. Perfect.
  3. Sphinx Pose — yoga pose in Warm-upSphinx Pose45 sRest on your forearms and gaze at the horizon like a wise garden statue.

Flow 3 poses · 3 min 10 s

  1. Seated Forward Bend — yoga pose in FlowSeated Forward Bend60 sFold like a leaf curling at dusk.
  2. Reclined Spinal Twist — yoga pose in FlowReclined Spinal Twist45 s · each sideKnees drop to one side, eyes glance the other. Wring out the day.
  3. Happy Baby — yoga pose in FlowHappy Baby40 sRock gently. Nobody is watching except the owls.

Cool-down 2 poses · 3 min 30 s

  1. Legs-Up-the-Wall — yoga pose in Cool-downLegs-Up-the-Wall90 sLegs up, worries down.
  2. Corpse Pose — yoga pose in Cool-downCorpse Pose120 sHeavy boots, soft face. Goodnight, little one.