A wind-down sequence for the end of the day
Eight supported poses, all on the floor, none of them requiring effort. Held long, in dim light, close to bed.
30MINUTES ON THE MAT · 8 POSES
The whole practice, posted the way a timetable is posted: 8 poses across 30 minutes, each one holding for as long as the ruler below says it holds. At 2.5 MET that is about 92 kcal for a 70 kg adult, at once through.
ਸਰੋਤ·YogaPath sequence data — stay times as taught·one breath ≈ 5 s · ruler spans the published 30 min·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
This is not a workout with the volume turned down. Every pose is set up on props so the muscles can genuinely stop holding, and each one is held for minutes rather than breaths. If a pose needs you to work to stay in it, add another blanket until it does not. There is no medical claim being made here — the point is simply that lying supported and breathing slowly is a reasonable way to finish a day.
The sequence, in order
Every pose name links to its full page — steps, muscles worked, common mistakes and who should skip it.
-
1
Child's Pose Bālāsana
3 minutes, turning the head halfway
Knees wide, a bolster or cushion stack under the chest, head turned to one side.
-
2
Reclining Bound Angle Pose Supta Baddha Koṇāsana
5 minutes
On the back, soles together, a block or cushion under each thigh so the legs are held.
-
3
Legs-Up-the-Wall Pose Viparīta Karaṇī
5 minutes
Legs up the wall, hips a hand's width from the skirting.
-
4
Supine Spinal Twist Supta Matsyendrāsana
3 minutes each side
Knees to one side, arms wide, shoulders staying down.
-
5
Seated Forward Bend Paścimottānāsana
2 minutes
Seated fold over a cushion on the thighs — resting, not reaching.
-
6
Happy Baby Pose Ānanda Bālāsana
1–2 minutes
Knees drawn towards the armpits, rocking a little if it helps.
-
7
Supported Fish Pose Sālamba Matsyāsana
3 minutes
A rolled blanket lengthways under the spine so the chest opens.
-
8
Corpse Pose Śavāsana
8–10 minutes
Flat on the back, blanket over you, nothing to do.
Before you start this sequence
- Read the cautions on the individual pose pages. Between them, the poses here rule themselves out for pregnancy, high blood pressure, glaucoma, and neck, knee, shoulder and wrist injuries — the details differ pose by pose.
- A sequence is an order, not a prescription. Leave out anything that hurts and the rest still works.
- If you are pregnant, recently post-surgical, or managing a health condition, get your doctor's view before starting, and learn from a qualified teacher in person.
General information only — not medical advice. Some asanas are unsuitable during pregnancy, injury or specific conditions. Learn from a qualified teacher and stop if anything hurts.
Notes on practising it
Keep the lights low and skip the phone. If you fall asleep in the last pose, the sequence worked.
How the ruler above was set out
- Each pose gets the stay time it is taught with — a count of breaths, or an inhale and an exhale where the movement is the transition.
- Breaths become clock time at one stated convention: one breath ≈ 5 seconds at an even practice pace. Nothing else on the ruler is assumed.
- The stays are laid across the published 30 minutes in proportion, so the seconds spent moving between poses sit inside the poses rather than vanishing.
- The energy figure uses the nearest published style code in the 2024 Adult Compendium of Physical Activities — 2.5 MET here — through the standard ACSM relationship for a 70 kg adult.
kcal = MET × 3.5 × kg ÷ 200 × minutes
= 2.5 × 3.5 × 70 ÷ 200 × 30
= 92 kcal for the whole practice
ਸਰੋਤ·2024 Adult Compendium of Physical Activities·2.5 MET · 70 kg reference adult·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
The wider activity dataset, covering everything that is not yoga, is at BurnLab.
Asked before class
How long does the Wind-down practice sequence take?
About 30 minutes for 8 poses at the stay times listed. Suggested volume: once through. At 2.5 MET — the nearest published code in the 2024 Adult Compendium of Physical Activities — that is roughly 92 kcal for a 70 kg adult.
Do I have to do the poses in this order?
The order is the point. Sequences are arranged so that each pose prepares the next one and answers the one before it — a backbend followed by a forward bend, a long hold followed by something that unloads it. Reordering them is fine once you know why they sit where they do.
Is the Wind-down practice sequence suitable for beginners?
Yes. Every pose in it is a beginner-level shape with an accessible version, though you should still read each pose's own cautions — a beginner pose can still be wrong for a specific pregnancy, knee or neck.
What do I need for it?
A mat, and for several poses a block and a strap — a folded blanket and a belt do the same job. Nothing here needs a studio.
Other hours on the timetable
Asana names are traditional. Every step, benefit and caution on this page is written for YogaPath rather than reproduced from any book, studio or other library — see how this site is written ਅਤੇ what it is written from. General information only — not medical advice. Some asanas are unsuitable during pregnancy, injury or specific conditions. Learn from a qualified teacher and stop if anything hurts.
ਸਰੋਤ·Published asana references·asana names, alignment and cautions as taught·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
The people behind these sites
Follow the build
This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.
Amit Sharma
@amitsharmaofficial
Instagram
Geeta Patel
@geetapatelnz
Instagram
Geeta Patel
GeetaPatelYoga
Facebook
Following changes nothing here — every page stays open, with no account and no wall.
