Evening yoga: a quiet 15-minute sequence

Your week

Choose three evenings with a similar time window. Silence notifications for the short practice and have a blanket ready. If you prefer being active afterwards, do the same sequence earlier in the evening.

How the time blocks work

Read the explanations before your first round. Move slowly and place the chair against a wall. To stand up from the floor, roll to your side, then use a supported kneeling position; transitions need not flow together. Allow extra reading time on your first attempt.

Keep breathing evenly as you move. If your breathing becomes strained or you hold your breath, release the pose and reset. Start with a small range of movement. As the sequence becomes familiar, explore a little more range and smoother transitions.

The positions explained

1. Settle into a seated position: Sit on a stable chair with both feet on the floor. Rest your hands on your thighs and notice your breathing. There is no need to deepen it or hold your breath.
2. Seated cat–cow: Sit towards the front of a stable chair with feet grounded. Gently round your back, then sit tall again, keeping your hands on your thighs. Let your neck follow the movement without tipping your head far back.
3. Gentle seated twist: Sit tall with both feet grounded. Turn your chest and gaze a little to one side while keeping your pelvis still. Let your hands follow without pulling you deeper. Return to centre and try the other side.
4. Supine hamstring movement: Lie on your back with one foot planted. Lift the other leg with the knee bent and hold behind the thigh. Straighten the knee only while a gentle stretch remains comfortable. Lower and change sides.
5. Rest to finish: Rest on your back with legs bent or extended comfortably. Let your breathing settle naturally. Sitting in a chair is also an option. Before standing up, roll onto your side and take your time.

Developing your practice

Keep the amount of practice steady at first. After two weeks, choose the most comfortable variations and adjust your support. Extend the final rest rather than pushing a stretch; no position needs to reach its limit.

At first, you may look at the instructions before every position. As the sequence becomes familiar, you have more attention for your breathing and movement. After two weeks, you will have a better sense of which time of day and variations suit you. Keep those. A hand on the wall or a shorter hold can remain part of your practice.

When a position does not suit you

Shorten your stance, keep a hand on the wall or bend your knees. Replace floor supports with the wall version if your wrists are uncomfortable. Stop the movement for sharp pain or dizziness. Seek individual guidance for an injury, pregnancy or a relevant health condition.

Explore the beginner yoga sequence