Published May 21, 2026 05:10AM
By the time you get home after a full or intense day, all you might have the energy to do is put on comfy clothes, plop down on the couch, and binge-watch a show (or, let’s be honest, scroll on your phone).
Although moving your body might be the last thing you want to do, it can be a more intentional way to help you release stress, unwind, and rest later on. Yoga is one way to do that. This sequence is more active than what you might expect from a nighttime yoga practice, yet it gives you the same chance as any practice to reflect, appreciate everything you’ve done during the day, and shake out any remaining stress before sleep. It’s also an opportunity to reset your nervous system and remind you of the gift that it is to be alive—even when life feels intense.
30-Minute Evening Yoga Flow to Release Stress
This sequence encourages you to choose pose variations that are the most supportive to you, instead of constantly pushing yourself. It progressively builds toward some balancing postures and ends with a few long-held stretches to help remind you that you’re allowed to let go of what you no longer need. You can include more Chaturanga variations anywhere you like if you want to release some excess energy.
No props needed. Come as you are.
1. Child’s Pose
Come to your hands and knees. Bring your big toes together, separate your knees, and lower your hips toward your heels. Stack your hands on top of each other in the center of the mat and rest your forehead on your top hand or walk your hands forward and lower your forehead to the mat or a block in Child’s Pose. Take a few breaths here, noticing how you feel in your body.
2. Cat-Cow
Return to your hands and knees with your shoulders stacked over your wrists and your hips over your knees. As you inhale, lift your chest and arch your back in Cow Pose. Exhale as you press your palms into the mat, round your back, and draw your chin toward your chest in Cat Pose. Repeat a few more times.
3. Toe Squat
From your hands and knees, tuck your toes, draw your hips toward your heels and walk your hands toward your body. Start to sit upright until you feel a stretch along the bottoms of your feet. Keep your hands on the mat or lift your chest and rest your hands on your thighs in Toe Squat. Take a few breaths here.
4. Chaturanga Variation
Return to your hands and knees. Walk your knees a few inches farther behind you, shift some of your weight forward into your hands, and exhale as you bend your elbows and slowly lower your chest all the way to the mat in a knees-down variation of Chaturanga.
5. Broken Wing
Turn your head so your right ear is on the mat and reach your right arm straight out to the side. If you feel enough sensation here, or anywhere throughout the stretch, feel free to pause and breathe. Exhale as you press your left hand into the mat beneath your shoulder and roll onto your right side as much as is comfortable. At the same time, bend your left knee and plant your left foot on the mat behind you in Broken Wing. Stay here or, on your next inhalation, reach your left arm toward the ceiling. Make sure your palm faces the ceiling as if you were holding a bowl of soup. Take a few breaths here.
Then roll back onto your belly, bringing your left leg to meet your right leg on the mat.
6. Cobra Pose
Press your palms into the mat as you inhale and lift your chest in Cobra Pose. Exhale as you lower your chest to the mat.
Turn your head so your left ear is on the mat. Repeat Broken Wing on the left side followed by Cobra.
7. Tabletop or Downward-Facing Dog
Return to your hands and knees and stay there or lift your hips into Downward-Facing Dog. Take a few breaths.
8. Bird Dog Variation
From your hands and knees, inhale and straighten your right leg behind you. Press the ball of your foot into the mat or lift your foot. Take a few breaths here.
9. Low Lunge
Draw your right knee toward your chest and plant your foot on the mat. (You can use your right hand to grasp your right ankle and assist your foot forward.) Place your hands on your right thigh and lift your chest in Low Lunge. Take a few deep breaths here.
Exhale as you lower your hands to the mat to frame your right foot, then return to your hands and knees. Repeat Bird Dog variation and Low Lunge on the left side.
10. Standing Forward Bend
From Low Lunge with your left leg forward and your hands on the mat, tuck your right toes, lift your right knee, and take as many steps as you need with your right foot until your feet are together or hip-width apart. Lower your chest toward your thighs and place your hands on the mat or on blocks in Standing Forward Bend.
11. Standing Half Forward Bend
Inhale as you lift your chest, lengthen your spine, and press your hands into your shins or thighs in Standing Half Forward Bend. Exhale and return to Standing Forward Bend. Take some deep breaths here. Let yourself sway back and forth or side to side.
12. Standing Side Stretch
Inhale, sweep your arms overhead, and touch your palms together. As you exhale, grasp opposite elbows or wrists and pause as you inhale. Exhale as you lean your torso toward one side, then inhale as you return to center. Exhale as you lean toward the opposite side, then inhale as you return to center.
Exhale as you return to Standing Forward Bend.
13. High or Low Lunge Sequence
From Standing Forward Bend, step your left foot back and reach your arms overhead in High Lunge or lower your back knee to the mat in Low Lunge. Take a few breaths here.
Lower your hands to frame your right foot, then step back into Plank. Exhale and lower your knees to the mat. Stay here or, as you exhale, repeat Chaturanga variation, Cobra, and Down Dog.
If you’re on your hands and knees, reach your right leg back in Bird Dog variation. If you’re in Down Dog, reach your right leg back in Three-Legged Dog. Draw your right knee toward your chest and plant your foot on the mat in High Lunge. Reach your arms overhead and take a few breaths here.
Step your left foot forward and come into Standing Forward Bend. Step your right foot back to come into High or Low Lunge on your left side.
Return to your hands and knees or take Plank, Chaturanga variation, Cobra, and Down Dog.
If you’re on your hands and knees, reach your left leg back in Bird Dog variation. If you’re in Down Dog, reach your left leg back in Three-Legged Dog. Draw your left knee toward your chest and plant your foot on the mat in High Lunge. Reach your arms overhead and take a few breaths here.
Step your right foot forward to stand at the front of the mat.
14. One-Legged Balance Pose to High Lunge to Warrior 3
From standing, place your hands on your hips, press your right foot into the mat, and lift your left foot off the mat. Stay still as you balance or play around with drawing your left knee toward the side and forward.
Exhale as you step your left foot behind you in High Lunge.
Lower your chest toward your front thigh and bring your hands in prayer position. Shift your weight into your front foot and inch your back foot forward a little. Lift your back toes off the mat into Warrior 3. Feel free to play around here, lifting and lowering your back toes on and off the mat as you find your balance. Take a few breaths, then step your back foot to meet your front foot to stand at the top of the mat.
Repeat One-Legged Balance (with your right leg lifted), High Lunge, and Warrior 3 on the left side. End standing at the top of the mat.
18. Squat Variation
Reach your hands toward the ceiling and lift your heels off the mat. Slowly bend your knees and lower your hips toward your heels, as if you’re sliding your back down an imaginary wall. Lower as far as is comfortable before placing your hands on the mat and lowering yourself to the mat in a seated position. Or, for a challenge, balance on the balls of your feet for a few seconds before sitting.
19. Bound Angle Pose
Draw the soles of your feet together (they don’t need to touch) as close or far away from your hips as is comfortable. Rest your hands on your thighs or shins. Exhale as you reach your chest forward toward your feet, then round your back in Bound Angle Pose. Take a few breaths here.
20. Wide-Legged Seated Forward Bend
Straighten and separate your legs as wide as is comfortable. Keep your spine lengthened as you walk your hands forward in Wide-Legged Seated Forward Bend. Take a few breaths here, then walk your hands back toward your body as you return to an upright position.
21. Knees to Chest
Lie on your back, draw your knees toward your chest, and grasp your shins with your hands. Breathe here, maybe rocking back and forth if it’s comfortable.
22. Waterfall Pose
Straighten your legs as if you were trying to stand on the ceiling. Grasp the backs of your thighs or rest your hands by your sides. Give yourself a few moments here to let your energy become more grounded.
Slowly lower your legs to the mat.
23. Savasana
Relax your arms and legs on the mat. Take any wiggling movements you need, then slowly come to stillness in Savasana.
Take these 3-5 minutes of rest and thank yourself for showing up for a nighttime yoga practice.
