By Saba Aziz 
Quick answer: a 15-minute evening yoga routine
A good evening yoga routine is slow, quiet and gentle. This 15-minute sequence uses floor poses and long, easy breaths to help you let go of tension after a long day. It is written for beginners and needs only a mat or a soft rug. Many people find it a calming way to end the day, but it is not a treatment for sleep problems.
Key takeaways
- Keep the movement slow and the lights low.
- Choose poses that you can hold comfortably for longer.
- Breathe slowly, with a longer breath out.
- Turn off screens and notifications beforehand.
- If you often cannot sleep, speak to a healthcare professional.
The 15-minute sequence
| Pose | Time | How to do it |
|---|---|---|
| Easy seated breathing | 2 minutes | Sit comfortably and breathe in for about 4 counts and out for about 6. |
| Cat-cow | 1 minute | On hands and knees, move slowly with your breath. |
| Child’s pose | 2 minutes | Rest your forehead down and breathe into your back. |
| Thread the needle | 1 minute each side | From hands and knees, slide one arm under your chest and rest your shoulder and ear on the floor. |
| Seated forward fold | 2 minutes | Sit with your legs out, bend your knees as needed and fold forward gently. |
| Reclined bound angle | 2 minutes | Lie on your back, bring the soles of your feet together and let your knees fall open. Support them with cushions. |
| Legs up the wall | 2 minutes | Rest your legs up a wall if this is comfortable for you. |
| Final relaxation | 2 minutes | Lie on your back and let your body feel heavy. |
Set the scene
- Dim the lights and silence your phone.
- Wear loose, comfortable clothes.
- Keep a blanket nearby for the final rest.
- Finish your practice at least a short while before you plan to sleep.
Make it shorter or longer
| Version | What to do |
|---|---|
| 5-minute | Seated breathing, child’s pose, reclined bound angle and final rest, one minute each |
| 10-minute | Skip the thread the needle and forward fold |
| 20-minute | Hold each pose a minute longer and add a gentle reclined twist |
A weekly plan
| Day | Plan |
|---|---|
| Monday | Evening routine, 15 minutes |
| Tuesday | A short walk |
| Wednesday | Evening routine, 10 minutes |
| Thursday | Rest |
| Friday | Evening routine, 15 minutes |
| Weekend | Gentle yoga whenever you like |
Safety
- Avoid legs up the wall, or ask a professional first, if you have glaucoma, uncontrolled high blood pressure, or are pregnant.
- Stop if you feel dizzy, numb or in pain.
- Skip deep stretches if you feel stiff or cold.
Common mistakes
- Choosing a fast, energetic style late at night
- Scrolling on your phone during the practice
- Forcing stretches
- Practising right after a heavy meal
For more on timing, see the best time to practice yoga. If stress is your main concern, try yoga for stress relief, and if you are new to yoga start with our easy yoga flow.
Frequently asked questions
Will evening yoga help me sleep?
Many people find a gentle routine helps them relax before bed, but it will not suit everyone and it is not a treatment for insomnia.
How late can I practise?
Gentle yoga is fine in the evening for most people. Avoid vigorous styles close to bedtime if they wake you up.
Do I need props?
A cushion or folded blanket helps, but they are optional.
What if I fall asleep during relaxation?
That is fine. It means your body is relaxed.
Conclusion
An evening yoga routine does not need to be complicated. Fifteen minutes of slow movement, calm breathing and a few supported poses can help you unwind. Keep it gentle, keep the lights low and enjoy the quiet.
About the author
Saba Aziz: Saba Aziz is the publisher of Daily Fitness, a health and fitness blog focused on simple, realistic ways to stay active and look after your wellbeing. Daily Fitness covers cardio, strength training, yoga, recovery, hydration and holistic wellness, with an emphasis on safe progression, reputable sources and habits you can keep. Everything on the site is for general education and is not medical advice, so please speak with a qualified healthcare professional before changing your exercise or nutrition routine. Learn more about Daily Fitness.
Educational note: this article is for general information only and is not medical advice. Please read our Medical Disclaimer and check with a qualified professional before starting or changing an exercise or nutrition routine.
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