Evening Wind-Down — 15 Minute Flow

A gentle sequence to release the day’s tension, calm the nervous system, and prepare the body and mind for restful sleep. All levels welcome, props optional (a blanket or pillow can be helpful).

1. Seated Breath Awareness (2 minutes) — Sit comfortably, eyes closed. Inhale slowly through the nose, exhale fully. Let your breath lengthen naturally.
2. Gentle Side Stretch (2 minutes) — From seated, reach one arm overhead, lean gently to the opposite side. Switch after a few breaths.
3. Child’s Pose (2 minutes) — Kneel, bring big toes together, knees apart. Fold forward, arms extended or alongside the body. Rest your forehead down.
4. Supine Twist (4 minutes) — Lie on your back, draw knees to chest. Drop them to one side, arms wide. Breathe deeply into the belly. Switch after 2 minutes.
5. Legs Up the Wall (3 minutes) — Scoot hips near a wall and extend legs upward. Rest arms by your sides, palms open. Focus on slow, steady breaths.
6. Savasana (2 minutes) — Lie flat, supported with a blanket if needed. Soften the jaw and shoulders. Allow the day to settle as you prepare for sleep.

Tip: Dim the lights and turn off screens before practice to signal to your body that it’s time to rest.