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Evening yoga: 8 gentle poses and a relaxation

In the evening, slow held poses work better than dynamic flows. This session releases the back, hips and legs, then ends with a lying relaxation.

Duration8 minLevelBeginnerEquipmentA mat
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Free, no account, on iPhone without the App Store.

Benefits

  • Releases tension built up during the day
  • Prepares you to wind down before bed
  • Loosens the back and hips

Who is it for?

For everyone, especially after a day of sitting or a workout.

Steps

  1. Child's pose (Balasana)
  2. Cat-cow (Marjaryasana · Bitilasana)
  3. Downward dog (Adho Mukha Svanasana)
  4. Pigeon, right then left side (Eka Pada Rajakapotasana)
  5. Supine twist, right then left side (Supta Matsyendrasana)
  6. Legs up the wall (Viparita Karani)
  7. 2 min of relaxation (Savasana)

Tips

  • Breathe slowly through your nose in each pose
  • Dim the lights and put screens away
  • A cushion under your hips makes pigeon more comfortable

References

  1. Cramer H. et al. (2013). A systematic review and meta-analysis of yoga for low back pain. The Clinical Journal of Pain, 29(5), 450-460. doi.org/10.1097/AJP.0b013e31825e1492

In the same family

Sun salutation (Surya Namaskar) in 12 poses10 min 30Stretching: 6 areas, 30 seconds each3 min
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This content is for information only and does not replace advice from a health professional. If in doubt, ask your doctor before you start.