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Movement · Evening Wind-Down

Evening Wind-Down

Evening Wind-Down

A slow, quiet sequence to let the day go — releasing the neck, back, and hips, then settling into rest and breath. Move gently, hold what feels good, and let the last few minutes carry you toward sleep.

Begin the practice →
9 moves · about 12 minutes
Before you begin

A gentle lift, throughout. On every move, lightly draw up through your pelvic floor — a soft lift from the base, never a clench, while you keep breathing. New to it? Start with Pelvic Floor Foundations →

Breathe. Hold the stretches for about 5 slow breaths — that’s at least 30 seconds; if you finish quicker, you’re breathing too fast, so slow it down. For a calming anchor, try Five Finger Breathing: with a fingertip, trace up each finger as you breathe in and down as you breathe out — five fingers, five breaths.

Warm-Up

Neck & Shoulder Release

~30 sec each side

Move 1 →
The Work

Seated Forward Fold

Hold ~30 sec

Move 2 →

Child’s Pose

Hold ~1 min

Move 3 →

Kneeling Gate Pose

~30 sec each side

Move 4 →

Figure-Four Hip Stretch

~30 sec each side

Move 5 →

Lying Spinal Twist

~30 sec each side

Move 6 →
Cool-Down

Knees to Chest

~30–60 sec

Move 7 →

Legs Up the Wall

~5 min

Move 8 →

Box Breathing

4–6 rounds

Move 9 →

Evening Wind-Down

A slow, quiet sequence to let the day go — releasing the neck, back, and hips, then settling into rest and breath. Move gently, hold what feels good, and let the last few minutes carry you toward sleep.

Warm-Up
1. Neck & Shoulder Release · ~30 sec each side — Let the weight of your head do the work.
The Work
2. Seated Forward Fold · Hold ~30 sec — Fold from the hips, not by rounding hard at the waist.
3. Child’s Pose · Hold ~1 min — Let your whole body get heavy and soft.
4. Kneeling Gate Pose · ~30 sec each side — Reach up and out through the top arm — lengthen, never collapse into it. Keep the hips pressing gently forward.
5. Figure-Four Hip Stretch · ~30 sec each side — Keep the crossed foot flexed to protect the knee.
6. Lying Spinal Twist · ~30 sec each side — Keep both shoulders resting on the floor.
Cool-Down
7. Knees to Chest · ~30–60 sec — Soft and slow — this is a release, not a stretch.
8. Legs Up the Wall · ~5 min — Nothing to do here but breathe and let go.
9. Box Breathing · 4–6 rounds — Keep every side of the box the same gentle count. If four feels long, use three — and never strain for the holds.

The Way · by Gina Santangelo · ginasantangelo.com · Learn each move at ginasantangelo.com/movement