Everyday flow

Evening Wind-Down

Gentle · 22 steps · about 16 min

Seated, kneeling and lying down: twists, folds, child’s pose, legs up the wall and a long savasana.

Play this flow

It opens in Flow Sequencer on the first pose: press play, and a voice calls each move and counts your breaths. You can change anything in it first.

The sequence

1. Begin hereEasy Seat15 breaths
2. Twist to the rightSeated TwistRight8 breaths
3. Unwind, twist to the leftSeated TwistLeft8 breaths
4. Unwind to centerEasy Seat4 breaths
5. Soles of feet togetherBound Angle12 breaths
6. Extend legs forwardStaff2 breaths
7. Inhale lengthen, exhale foldSeated Forward Fold15 breaths
8. Inhale, rise up to sitStaff2 breaths
9. Cross legsEasy Seat2 breaths
10. Come onto hands and kneesTabletop2 breaths
11. Sink hips back to heelsChild's Pose12 breaths
12. Come onto hands and kneesTabletop2 breaths
13. Swing legs through to sitEasy Seat2 breaths
14. Lower down onto your backCorpse Pose2 breaths
15. Hug knees into chestKnees to Chest6 breaths
16. Drop knees to the rightSupine TwistRight10 breaths
17. Knees through center, drop to the leftSupine TwistLeft10 breaths
18. Bring knees back to centerKnees to Chest3 breaths
19. Soles together, let the knees openReclined Bound Angle10 breaths
20. Draw the knees in, hug themKnees to Chest2 breaths
21. Lift the legs up the wallLegs Up the Wall20 breaths
22. Bend the knees, roll away from the wall, lie flatCorpse Pose40 breaths

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