GnomeYoga
Evening Wind-down yoga sequence with the gnome
Start · 9 min 10

🍄 Gnome original · Beginner

Evening Wind-down

Slow shapes for when the fireflies clock in.

  • 9 min 10
  • 8 poses
  • 3 chapters
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You’ll need: A mat, a wall and your comfiest socks.

The journey

  1. Child's Pose1
  2. Cat-Cow Pose2
  3. Sphinx Pose3
  4. Seated Forward Bend4
  5. Reclined Spinal Twist5
  6. Happy Baby6
  7. Legs-Up-the-Wall7
  8. Corpse Pose8

  1. Soften 2:30

    1. Child's Pose yoga pose illustration
      Child's PoseBalāsana

      Forehead down, knees wide. The day can wait outside the door.

      60s
    2. Cat-Cow Pose yoga pose illustration
      Cat-Cow PoseMārjāryāsana / Biṭilāsana

      Slow waves. Slower than that. Perfect.

      45s
    3. Sphinx Pose yoga pose illustration
      Sphinx PoseSālāmbha Bhujaṅgāsana

      Rest on your forearms and gaze at the horizon like a wise garden statue.

      45s

  2. Release 3:10

    1. Seated Forward Bend yoga pose illustration
      Seated Forward BendPaścimottānāsana

      Fold like a leaf curling at dusk.

      60s
    2. Reclined Spinal Twist yoga pose illustration
      Reclined Spinal TwistSupta Matsyendrāsana

      Knees drop to one side, eyes glance the other. Wring out the day.

      45s × 2each side
    3. Happy Baby yoga pose illustration
      Happy BabyĀnanda Bālāsana

      Rock gently. Nobody is watching except the owls.

      40s

  3. Rest 3:30

    1. Legs-Up-the-Wall yoga pose illustration
      Legs-Up-the-WallViparīta Karaṇī

      Legs up, worries down.

      90s
    2. Corpse Pose yoga pose illustration
      Corpse PoseŚavāsana

      Heavy boots, soft face. Goodnight, little one.

      120s

About this beginner yoga sequence

A calming evening yoga sequence for better sleep: child’s pose, sphinx, forward fold, reclined twist and legs up the wall, ending with a long, cosy rest.

Press Start the sequence and the gnome times each pose, chimes when it’s time to move on and tells you when to switch sides. Tap to pause, swipe to skip. Never push into pain: soft knees and a smaller shape are always the wise choice.

Keep exploring

Start · 9 min 10