The day is over, but your mind is still in the thick of it. Evening Yoga can help you consciously transition from doing to winding down. Instead of an intense yoga practice, the focus in the evening is on slow movements, longer holds, and calm breathing. These five yoga poses for the evening require very little time and are perfect as a small ritual before going to sleep.
1. Child’s Pose – Balasana
Place your knees on the mat, lower your hips toward your heels, and relax your upper body forward. Rest your forehead on the mat or a yoga cushion.
Ideal for: Back, shoulders, and a quiet moment after a long day.
2. Seated Forward Fold – Paschimottanasana
Sit on the mat with your legs extended and gently lean your upper body forward. It’s not about reaching as far as possible – let your body soften a little more with every breath.
Ideal for: The entire back of the body and a slow transition into rest.
3. Butterfly Pose – Baddha Konasana
Sit upright, bring the soles of your feet together, and let your knees drop comfortably outward. A yoga cushion under your pelvis can create a more comfortable sitting position.
Ideal for: Hips and inner thighs.
4. Supported Heart Opener
Place a yoga bolster lengthwise behind you and slowly lower your upper body back onto it. Let your arms rest loosely by your sides and close your eyes.
Ideal for: Chest, shoulders, and deep, calm breaths. Stay here for a few minutes.
5. Legs up the Wall – Viparita Karani
Slide your pelvis close to a wall and rest your legs against it. A folded blanket or a flat cushion under your pelvis can provide extra comfort.
Ideal for: A calm finish to your evening yoga routine.
Make it a ritual.
You don’t need an hour-long yoga session to consciously end the day. Ten or fifteen minutes can easily become a little evening ritual. Dim the lights. Put your phone aside. Roll out your yoga mat, grab a cushion or bolster, and create a moment where nothing else needs to be done.
Slow down. Breathe. Let the day go.
