gentle
20-Minute Evening Wind-Down Yoga
An evening yoga practice that signals the body's transition to sleep is a genuinely useful component of a healthy sleep routine.
20 min · Kit: Nothing
The session
- 13 min: Child's pose — breathe out the day
- 23 min: Cat-cow slow motion — 1 full round per breath cycle
- 33 min: Seated forward fold — surrender to gravity; let the spine hang
- 43 min: Supine figure-four hip stretch — each side 1.5 min
- 53 min: Reclined butterfly — bolster under knees if needed
- 63 min: Legs up the wall — eyes closed, breathe deeply
- 72 min: Savasana with blanket — full surrender
Worth knowing
- Light in the room could be dim
- Screen off before this practice — it serves as a transition ritual
- The body temperature drops as you cool down from movement — this supports natural sleep onset
- Many women find this practice transforms their sleep quality within 1–2 weeks of consistency
