Restorative Evening Unwind — 40 Min

A 40-minute beginner yoga session focused on restorative evening unwind. Follow the timed pose sequence at a comfortable pace; modifications and breaks are enco

Duration

40 min

Difficulty

beginner

Equipment

yoga mat, wall (optional support)

Muscle groups

back, full-body, hamstrings, hips, legs

Exercises

1. 1. Box Breathing

   1 sets · 5 min total (both sides where applicable) reps

   Breathe slowly and evenly; avoid holding the breath if uncomfortable. Move without pain; breathe normally.

2. 2. Child’s Pose

   1 sets · 4 min total (both sides where applicable) reps

   Sit hips toward heels, extend arms, and breathe into the back ribs. Move without pain; breathe normally.

3. 3. Butterfly Pose

   1 sets · 4 min total (both sides where applicable) reps

   Bring soles of feet together and sit upright; support knees if needed. Move without pain; breathe normally.

4. 4. Seated Forward Fold

   1 sets · 4 min total (both sides where applicable) reps

   Sit tall and hinge gently from hips; avoid forcing the stretch. Move without pain; breathe normally.

5. 5. Figure-Four Stretch

   1 sets · 4 min total (both sides where applicable) reps

   Cross ankle over opposite thigh and draw legs toward chest; switch. Move without pain; breathe normally.

6. 6. Reclined Bound Angle

   1 sets · 4 min total (both sides where applicable) reps

   Lie back with soles of feet together and knees supported. Move without pain; breathe normally.

7. 7. Legs Up the Wall

   1 sets · 4 min total (both sides where applicable) reps

   Rest legs vertically against a wall and relax shoulders. Move without pain; breathe normally.

8. 8. Supine Twist

   1 sets · 4 min total (both sides where applicable) reps

   Lie down, lower knees to one side, and turn head comfortably; switch sides. Move without pain; breathe normally.

9. 9. Savasana

   1 sets · 7 min total (both sides where applicable) reps

   Lie comfortably on your back and allow breathing to return to normal. Move without pain; breathe normally.