Your day was full; your shoulders know it. This ten-minute evening flow is the opposite of a workout — it’s a controlled melt, releasing the day’s tension from your neck, back and hips so your body arrives at bedtime already halfway to rest.

Why Evening Yoga Hits Different

At night the goal flips from energizing to downshifting - slow holds, heavy limbs, long exhales. This activates your rest-and-digest system. Think of it as stretching and a lullaby in one.

Start Seated: Neck and Shoulders

Sit cross-legged, drop ear toward shoulder, roll gentle semicircles, then thread arms into a soft eagle wrap. The day lives in your neck; evict it first. Ninety seconds here changes everything.

Cat-Cow Into Child’s Pose

Slow spinal waves loosen your back, then child’s pose lets it all hang. Stay for ten breaths, letting the floor take your weight. This is the melt in motion.

Low Lunge and Seated Fold

A gentle low lunge opens hips tightened by sitting; a soft forward fold quiets the whole nervous system. Bend knees generously - tonight is not for records. Ease is the entire point.

Legs Up the Wall

End with legs resting up a wall for two to three minutes, arms heavy at your sides. Circulation reverses, heart rate drops, mind follows. Roll into bed from here if you can.

Ten minutes of melting - neck, spine, hips, then legs up the wall - and the day officially ends in your body, not just on your calendar. Do it nightly for a week and watch your sleep say thank you.

See It in Motion

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