Evening Wind-Down Stretch Sequence

Gather a blanket, pillow, and optionally a bolster. Dim the lights. Move slowly and mindfully throughout. 1. Seated Neck and Shoulder Release — 2 minutes Sit cross-legged on a cushion. Drop your chin to your chest and slowly roll your head in half-circles from shoulder to shoulder. After 5 rolls, lift your head. Shrug shoulders up to ears on an inhale, drop them with an exhale. Repeat 5 times. 2. Seated Butterfly (Baddha Konasana) with Forward Fold — 2 minutes Bring soles of feet together, letting knees fall open. Place a pillow on your feet and fold forward, resting your forehead on the pillow. Let gravity do the work. Breathe into your hips and inner thighs. 3. Supine Figure Four — 1.5 minutes each side Lie on your back. Cross right ankle over left thigh. Thread your hands behind the left thigh and gently draw toward your chest. Keep your head and shoulders relaxed on the floor. 4. Happy Baby (Ananda Balasana) — 1.5 minutes Lying on your back, draw knees toward armpits. Hold the outer edges of your feet. Gently rock side to side, massaging the lower back against the floor. 5. Supine Spinal Twist — 2 minutes each side Extend arms to a T. Draw right knee to chest, then guide it across to the left. Let gravity pull the knee toward the floor. Look right. Breathe deeply into the twist. 6. Waterfall Pose (Legs Up with Pillow) — 3 minutes Place a pillow under your hips. Extend legs straight up toward the ceiling (or rest against a wall). Arms rest by your sides, palms up. Close your eyes. This pose reverses gravity on the legs, calms the nervous system, and reduces swelling. 7. Supported Fish Pose — 2 minutes Place a pillow or bolster lengthwise behind you. Lie back so it supports your upper back and head. Arms open to the sides, palms up. Knees can be bent with feet flat or legs extended. This opens the chest and heart space — counteracting the day protective hunching. 8. Final Relaxation (Savasana) — 3 minutes Remove props and lie flat. Cover yourself with a blanket. Place a pillow under your knees if your lower back is sensitive. Close your eyes and take 5 deep breaths, making each exhale longer than the inhale. Then release all effort and simply rest. Transition directly to bed. Avoid screens after this practice.