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.
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
Every pose name links to its full page — steps, muscles worked, common mistakes and who should skip it.
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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.
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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.
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3
Legs-Up-the-Wall Pose Viparīta Karaṇī
5 minutes
Legs up the wall, hips a hand's width from the skirting.
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4
Supine Spinal Twist Supta Matsyendrāsana
3 minutes each side
Knees to one side, arms wide, shoulders staying down.
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5
Seated Forward Bend Paścimottānāsana
2 minutes
Seated fold over a cushion on the thighs — resting, not reaching.
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6
Happy Baby Pose Ānanda Bālāsana
1–2 minutes
Knees drawn towards the armpits, rocking a little if it helps.
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7
Supported Fish Pose Sālamba Matsyāsana
3 minutes
A rolled blanket lengthways under the spine so the chest opens.
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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.
The energy figure above uses the standard ACSM relationship — MET × 3.5 × body mass in kilograms ÷ 200 kcal per minute — with the MET value taken from the nearest published code in the 2024 Adult Compendium of Physical Activities. The full working is on the method page, and the wider activity dataset is at BurnLab.
Questions
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 sequences
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. Energy figures derive from the 2024 Adult Compendium of Physical Activities. 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.