Evening Yoga Flow

Sit on your mat and cross your shins comfortably, letting each foot rest under the opposite knee. Sit on the front of your sit-bones and rest your hands on your thighs or knees. If your hips feel tight, sit up on the edge of a folded blanket.

1. Inhale — root down through your sit-bones and lengthen up through the crown of your head.
2. Exhale — settle your shoulders down your back and soften your face and jaw.
3. Rest your hands on your knees or in your lap, letting your knees relax toward the floor. Hold the position, breathing steadily.

• Sit up on a folded blanket if your lower back rounds or your knees sit high.
• Stack your ears over your shoulders and your shoulders over your hips.
• Let your knees settle naturally rather than pressing them down.
• Switch the cross of your shins partway through so both sides share the work.

Start on your hands and knees in a tabletop position. Place your wrists directly under your shoulders and your knees under your hips. Spread your fingers wide and press evenly into the mat. Begin with your spine in a neutral, flat position.

1. Inhale — drop your belly toward the floor, lift your chest and tailbone toward the ceiling, and let your gaze travel forward and slightly up. This is cow.
2. Exhale — round your spine toward the ceiling, tuck your chin toward your chest, and draw your tailbone down. This is cat. Flow between the two with the rhythm of your breath.

• Let the breath lead the shape; one full inhale per cow, one full exhale per cat.
• Press the mat away from you on both halves so your shoulders stay supported.
• Keep your wrists and knees stationary — the movement lives in the spine and ribs, not the arms.

Start in a tabletop position on your hands and knees. Bring your big toes together and let your knees fall wider than your hips.

1. Exhale — sink your hips back toward your heels, lowering your torso between your thighs.
2. Walk your hands forward and rest your forehead on the floor or on stacked fists. Hold for the prescribed duration, breathing steadily.
3. To exit, inhale and walk your hands back toward your knees.

• Let your hips travel toward your heels. If they don't reach, place a folded blanket between your hips and heels for support.
• Keep your arms either active or relaxed by your sides — either works. Pick what feels better today.
• Breathe into your back; feel the ribs widen on each inhale.

Lie on your back with your knees bent and the soles of your feet together, letting your knees fall open to the sides into a diamond shape. Rest your arms out at your sides with your palms facing up, or on your belly.

1. Inhale — lengthen through the crown of your head and settle your shoulders and back into the floor.
2. Exhale — soften the weight of your knees toward the floor and broaden across your chest.
3. Let your whole body grow heavy and passive. Hold the position, breathing slowly into your belly.
4. To exit, gently bring your knees back together with your hands.

• Let gravity open your hips rather than pressing your knees down.
• Place a pillow or folded blanket under each knee if your inner thighs feel strained.
• Keep your lower back relaxed and settled, not arched.
• Let each exhale soften your body a little more into the floor.

Lie on your back with your legs straight along the floor. Extend your arms out to the sides at shoulder height with your palms facing up. Bend your right knee and hug it gently toward your chest.

1. Inhale — keep your left leg long along the floor and your shoulders pressed down into the mat.
2. Exhale — guide your right knee across your body toward the left side of the floor. Turn your head to look toward your right hand. Hold for the prescribed duration, breathing steadily.
3. To switch sides, inhale and return the knee to center, then repeat with the left leg.

• Both shoulders stay rooted to the floor. Don't lift the shoulder of the twisted side to chase the knee down.
• The crossed knee doesn't need to touch the floor — let it land wherever your body lets it.
• Breathe into the side of your ribcage that lifts; the breath opens the twist more than effort does.

Sit on the floor with one side of your body against a wall. Lie back as you swing your legs up the wall. Adjust so your sit-bones are close to (but not necessarily touching) the wall and your legs rest vertically up the wall.

1. Inhale — settle your shoulders into the floor, palms facing up.
2. Exhale — soften the legs. Hold for the prescribed duration, breathing slowly into the belly.
3. To exit, bend your knees and roll to one side; pause for a breath, then press up to seated.

• The legs should feel passively supported by the wall — they don't need to be perfectly straight.
• If your hamstrings tug, slide your hips slightly away from the wall.
• Place a folded blanket under your hips if you'd like a gentle pelvic tilt.

Lie on your back with your legs extended and feet relaxed open. Rest your arms by your sides with palms facing up. Let your shoulders settle into the floor.

1. Inhale — feel your whole body widen and settle.
2. Exhale — let the floor support your weight. Hold for the prescribed duration, breathing slowly and naturally.
3. To exit, draw a deep breath, gently move your fingers and toes, hug your knees to your chest, and roll to one side before sitting up.

• Make small adjustments to find true comfort: a pillow under the head, a blanket over the body, a bolster under the knees.
• Keep the jaw, brow, and tongue soft.
• Let the breath flow naturally; don't try to control it.