A gentle trio to tell your body it’s time to rest.

Evenings run smoother when the body gets a clear signal to power down. This short wind-down uses three quiet shapes—Supported Child’s Pose, Supine Twist, and Legs Up the Wall—to soften the back line, settle the spine, and cue the nervous system for rest. Keep the room dim and warm, breathe slowly with slightly longer exhales, and let each pose do more by doing less. No special gear is required; a blanket, a pillow, or a folded towel can stand in for props.

Slow the breath, lengthen the exhale, let the day unclench.

If you are new, start gently. Sit or stand tall, relax the jaw, and keep the breath smooth rather than forceful. If the holds feel tight, shorten the count to three or lengthen the exhale to five; comfort and consistency matter more than hitting exact numbers.

Ten minutes tonight, a calmer tomorrow.

Ten to fifteen minutes is enough. Expect easier drifting to sleep, fewer wake-ups, and a calmer start tomorrow. Practice most evenings for a week and notice how the body begins to recognize the routine—quiet shapes, steady breath, and a gentle slide toward rest.