This sequence keeps the effort low and the transitions quiet so it can sit naturally at the end of the day.
This sequence is designed to shift from activity toward rest. It gives you a clear order to follow while leaving room to shorten holds, use props or skip anything that does not suit your body today.
Before you begin
Time: about 20 minutes. What you need: Yoga mat; bolster or pillows optional. You do not need to complete every position for the practice to “count”. Set up enough space to move comfortably and keep any useful props within reach.
There is no reason to chase intensity here. Dim the lights if possible, move slowly and make the final supported positions the longest part of the practice.
Sequence
- Comfortable Seat, 6 slow breaths.
- Seated side bend, 4 breaths each side.
- Child’s Pose, 8 breaths.
- Reclined Figure Four, 6 breaths each side.
- Supine hamstring stretch with strap, 6 breaths each side.
- Supine Twist, 8 breaths each side.
- Supported Bound Angle Pose with cushions, 2–3 minutes.
- Legs on a chair or up a wall, 3–5 minutes.
- Finish lying down with normal breathing.
How to pace the practice
Let the breath be a guide rather than a stopwatch. In flowing sections, use a pace that allows you to arrive in each shape before leaving it. In held poses, come out earlier if the breath becomes strained or you start bracing unnecessarily.
Make it work for you
Use more support before using less. Shorten holds if you become restless or uncomfortable; extend them only when the position feels genuinely sustainable and your breathing remains easy.
On a low-energy day, reduce the number of repetitions and make the final resting position longer. If you want a little more movement, repeat the central section once rather than adding unfamiliar poses at random.
What to pay attention to
A useful practice should leave you with information about how you are moving today. Notice where you can breathe easily, where you are gripping, and whether a prop or smaller range improves the pose. That feedback is more valuable than making the sequence look a particular way.
Practice note: This is general yoga guidance, not individual medical care. Work within a comfortable range and stop if you experience pain, numbness, dizziness, unusual shortness of breath or any symptom that concerns you.