This one is designed to help you slow down, release tension, and ease into rest. We'll begin in Child's Pose, layering on side bends and a shoulder and tricep stretch to open the upper body. From there, we flow through a forward fold with a shoulder release, Half Splits, a quad stretch, and Malasana to open the hips and legs.

Then a gentle belly-down shoulder and chest opener before rolling onto our backs for Figure 4 and a calming supine twist. Every shape is chosen to feel supportive and grounding so you can get into bed feeling open, relaxed, and ready to rest.