# Evening Yoga Wind-Down for Better Sleep

A calming yoga-inspired routine for the end of the day. Keep holds comfortable and let the breath slow down.

- URL: https://forma-web.online/routines/evening-yoga-wind-down/
- Duration: About 6 min
- Admin slug: evening-yoga-wind-down

## Before you start

Move gently and stop if you feel sharp pain, dizziness, numbness, or symptoms that feel unsafe. This routine is general fitness guidance, not medical care.

## Exercises

### 1. Child's Pose

1 set · 50s hold · 10s rest

Rest hips toward heels and breathe into the back. Use a pillow if the position feels too deep.

#### Steps
- Start on hands and knees.
- Bring hips back toward the heels.
- Rest forehead on the floor or support.
- Let the arms rest forward or by the sides.
- Breathe slowly into the back.

#### Cues
- Hips settle back.
- Jaw soft.
- Slow breath.

#### Common mistakes
- Forcing hips to the heels.
- Holding tension in the shoulders.
- Staying if the knees feel compressed.

### 2. Seated Side Bend

1 set · 30s hold · 10s rest · both sides

Sit comfortably and reach one arm overhead to open the ribs. Keep both hips heavy.

#### Steps
- Sit in a comfortable position.
- Ground both hips evenly.
- Reach one arm overhead.
- Lean gently to the opposite side.
- Breathe into the open ribs.

#### Cues
- Both hips heavy.
- Reach long.
- Breathe into ribs.

#### Common mistakes
- Lifting one hip off the floor.
- Shrugging the top shoulder.
- Collapsing forward instead of side bending.

### 3. Reclined Butterfly

1 set · 50s hold · 10s rest

Lie on your back with soles together and knees open. Support knees if the hips feel strained.

#### Steps
- Lie on your back.
- Bring the soles of the feet together.
- Let knees open outward.
- Support knees if the hips feel strained.
- Rest the arms and breathe slowly.

#### Cues
- Support knees if needed.
- Belly soft.
- Easy hip opening.

#### Common mistakes
- Forcing knees toward the floor.
- Arching the lower back.
- Staying with groin or knee pinching.

### 4. Supine Twist

1 set · 40s hold · 10s rest · both sides

Let knees fall to one side while shoulders stay relaxed. Keep the twist gentle and supported.

#### Steps
- Lie on your back with knees bent.
- Let knees fall to one side.
- Keep shoulders relaxed toward the floor.
- Use support under knees if needed.
- Breathe, then switch sides.

#### Cues
- Shoulders heavy.
- Twist gently.
- Support the knees.

#### Common mistakes
- Forcing the knees to the floor.
- Twisting into back pain.
- Holding the breath.

### 5. Legs on Chair Rest

1 set · 60s hold · 10s rest

Place calves on a chair and breathe slowly. Let the floor support the back and shoulders.

#### Steps
- Lie on your back near a chair.
- Place calves on the seat.
- Let knees and hips bend comfortably.
- Rest arms wherever shoulders relax.
- Breathe slowly and let the floor support you.

#### Cues
- Calves supported.
- Back heavy.
- Slow exhale.

#### Common mistakes
- Using a chair that is too high or low.
- Holding tension in the neck.
- Trying to stretch instead of rest.