Posted on May 21, 2026 at 05:10 AM
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, lie on the couch, and watch a show (or, let’s be honest, scroll on your phone).
Although moving your body may be the last thing you want to do, it can be a more intentional way to help you de-stress, relax, and unwind later. Yoga is one way to do this. This sequence is more active than you might expect from a nighttime yoga practice, yet it gives you the same opportunity as any practice to meditate, appreciate everything you’ve done during the day, and release any remaining stress before bed. It’s also an opportunity to reset your nervous system and remind you of the gift of being alive, even when life is hard.
30 minutes of evening yoga exercises to relieve stress
This sequence encourages you to choose pose variations that are most supportive of you, rather than constantly pushing yourself. It gradually builds toward some balanced positions and ends with a few long-lasting stretches to help remind you that you are allowed to let go of what you no longer need. You can include more forms of Chaturanga anywhere you want if you want to release some excess energy.
No props needed. Come as you are.
1. Child’s position
Come to your hands and knees. Bring your big toes together, separate your knees, and lower your hips toward your heels. Place your hands on top of each other in the center of the mat and place your forehead on your top hand, or move your hands forward and lower your forehead to the mat or block. Child’s position. Take a few breaths here, and notice what you feel in your body.
2. Cow cat
Get back on your hands and knees with your shoulders over your wrists and your hips over your knees. As you inhale, lift your chest and arch your back inward Cow pose. Exhale as you press your palms into the mat, round your back, and pull your chin toward your chest. Cat pose. Repeat several times.
3. Toe squat
From your hands and knees, flex your toes, pull your hips toward your heels, and walk your hands toward your body. Start by sitting upright until you feel a stretch along the bottoms of your feet. Keep your hands on the mat or lift your chest and place your hands on your thighs Toe squat. Take some breaths here.
4. Chaturanga variation
Return to your hands and knees. Walk with your knees a few inches behind you, shift some of your weight forward to your hands, and exhale while bending your elbows and slowly lowering your chest all the way to the mat in a variation from the knees down. 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 stop and breathe. Exhale as you press your left hand into the mat below your shoulder and then roll onto your right side as far 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, extend your left arm toward the ceiling. Make sure your palm is facing the ceiling as if you were holding a bowl of soup. Take some breaths here.
Then lie back on your stomach, 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 antiquities. Exhale as you lower your chest to the mat.
Turn your head so that your left ear is on the mat. Repeat the broken wing on the left side followed by the cobra.
7. Tabletop or Downward-Facing Dog
Return to your hands and knees and stay there or lift your hips inward Downward facing dog. Take a few breaths.
8. Difference of dog birds
From your hands and knees, inhale and extend your right leg behind you. Press the ball of your foot into the mat or raise your foot. Take some breaths here.
9. Low impulsiveness
Draw your right knee toward your chest and plant your foot on the mat. (You can use your right hand to hold your right ankle and help your foot forward.) Place your hands on your right thigh and lift your chest in. Low impulsion. Take some deep breaths here.
Exhale as you lower your hands onto the mat to frame your right foot, then return to your hands and knees. Repeat the Bird Dog and Low Lunge variation on the left side.
10. Stand 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 the blocks inside it Standing forward bend.
11. Stand with a semi-bend forward
Inhale as you lift your chest, lengthen your spine, and press your hands into your legs or thighs Stand half bend forward. Exhale and return to Standing Forward Bend. Take some deep breaths here. Allow yourself to sway back and forth or side to side.
12. Lateral stretching exercise while standing
Inhale, sweep your arms over your head, and touch your palms together. As you exhale, grab your opposite elbows or wrists and pause as you inhale. Exhale as you lean your torso to one side, then inhale as you return to the center. Exhale as you lean toward the other side, then inhale as you return to center.
Exhale as you return to the Standing Forward Bend.
13. High or low impulse sequences
From the Standing Forward Bend, step your left foot back and reach your arms at the top High rush Or lower your back knee to the mat in a Low Lunge exercise. Take some breaths here.
Lower your hands to frame your right foot, then return to plank position. Exhale and lower your knees to the mat. Stay here or, as you exhale, repeat the Chaturanga, Cobra, and Down Dog variation.
If you’re on your hands and knees, Reach your right leg back into a Bird Dog pose. If you are in Down Dog, Reach your right leg back into Three-Legged Dog position. Pull your right knee toward your chest, then plant your foot on the mat in a High Lunge exercise. Extend your arms above your head and take a few breaths here.
Step your left foot forward and come to Standing Forward Bend. Move your right foot back to reach the High or Low Lunge on your left side.
Get back on your hands and knees or take Plank, Chaturanga, Cobra, and Down Dog.
If you’re on your hands and knees, Reach your left leg back into a Bird Dog pose. If you are in Down Dog, Reach your left leg back into Three-Legged Dog position. Pull your left knee toward your chest and then plant your foot on the mat in a High Lunge exercise. Extend your arms above your head and take a few breaths here.
Step your right foot forward to stand at the front of the mat.
14. Warrior High Lunge One-Leg Balance Pose 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 while balancing or playing by pulling your left knee out to the side and forward.
Exhale as you step your left foot behind you into the High Lunge.
Lower your chest toward your front thigh and raise your hands into a prayer position. Shift your weight to your front foot and move your back foot forward slightly. Lift your back toes off the mat into Warrior 3. Feel free to play around here, raising and lowering your toes on and off the mat until you find your balance. Take a few breaths, then move your back foot to meet your front foot and stand at the top of the mat.
Repeat the single-leg balance exercise (with your right leg raised), high lunge, and Warrior 3 on the left side. End stand 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 were lowering your back down an imaginary wall. Get down as far as comfortable before placing your hands on the mat and lowering yourself onto it into a sitting position. Or, for a challenge, balance on the balls of your feet for a few seconds before sitting up.
19. Restricted angle position
Draw the soles of your feet together (they don’t need to touch) as close to or as far away from your hips as possible. Place your hands on your thighs or legs. Exhale as you reach your chest forward toward your feet, then round your back inward Restricted angle position. Take some breaths here.
20. Bend forward while sitting with wide legs
Straighten and separate your legs as wide as is comfortable. Keep your spine tall as you move your hands forward Wide-legged forward bend. Take a few breaths here, then bring your hands back towards your body as you return to the upright position.
21. Knees to chest
Lie on your back, pull your knees toward your chest, and hold your legs with your hands. Breathe here, perhaps rocking back and forth if that’s comfortable.
22. Waterfall pose
Spread your legs as if you were trying to stand on the ceiling. Hold the back of your thighs or rest your hands at your sides. Give yourself a few minutes here to make your energy stronger.
Slowly lower your legs to the mat.
23. Savasana
Relax your arms and legs on the mat. Make any rocking movements you need, then slowly move into a still state Savasana.
Take 3-5 minutes of rest and thank yourself for coming to yoga at night.
