Flow Under the Moon: Evening Restorative Sequence + Guided Audio

Evening restorative yoga is about slowing the nervous system, softening muscular tension, and preparing the mind for restful sleep. This practice favors supported poses, long holds, and gentle breathwork. Below you'll find the full practice and an embedded 28-minute guided video to follow along.

Why restorative at night?

Restorative practices promote parasympathetic activation: slower heart rate, deeper digestion, and increased capacity for repair. A short evening routine can markedly improve sleep onset and sleep quality over time.

Practice outline (28 minutes)

1. 2 minutes: Centering and diaphragmatic breath
2. 5 minutes: Supported child’s pose or folded forward with bolster
3. 8 minutes: Supine supported bridge and heart-opening with bolster
4. 8 minutes: Reclined twist and legs-up-the-wall variation
5. 5 minutes: Guided progressive relaxation or silent Savasana

Embedded guided video

Practice along with our 28-minute evening sequence. The video includes gentle verbal cues, options for support, and a paced breath cycle to encourage surrender. Use headphones for a more intimate experience.

Video:

https://www.youtube.com/watch?v=example

Detailed pose instructions

Supported Child’s Pose

Place a bolster or folded blanket lengthwise under your torso. Knees can be together or wide for comfort. Rest the forehead on a block or pillow. Breathe soft and slow: aim for 5–6 slow breaths per minute.

Supine Supported Bridge

Place a bolster under the sacrum or a block at low height for a supported bridge. Let the chest lift gently without compressing the throat. Arms can rest open to the sides to encourage shoulder release.

Reclined Twist

With knees bent and feet on the floor, lower both knees to one side, supported with a blanket if needed. Keep both shoulders grounded; use the breath to soften across the lumbar spine.

Legs-Up-The-Wall Variation

If you don’t have a wall, rest your legs on a chair or stack of blankets so the hips are slightly elevated. This inversion encourages venous return and is deeply calming.

Breath and cues

Throughout, emphasize long exhalations. A simple pattern is 4-second inhale, 6-second exhale, repeated slowly. This ratio nudges the parasympathetic system toward calm.

Adaptations for sleep difficulties

If insomnia is a concern, incorporate progressive muscle relaxation (tensing and releasing muscle groups) in the final 5 minutes or extend the Bhramari breath for 1–2 minutes at the end to lower arousal.

When not to practice

Avoid intense backbends or energizing sequences at night. If you have severe anxiety or PTSD, work with a trauma-informed teacher to adapt language and touch cues for safety.

"The quality of your evening practice often determines the tone of the following day. Choose practices that quiet the mind and restore the nervous system." — Sara Gingrich, Restorative Teacher

Closing ritual

End with a short review: notice one thing you’re thankful for, one physical sensation that’s different, and one intention for gentle presence. Record this in a bedside journal to reinforce mindful transition to sleep.