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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.

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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.