Movement · 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. One rule runs through every move — inhale to prepare, exhale to soften and release. It’s taught step by step in Pilates for Beginners →; everywhere after, it’s simply understood. 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

8–10 reps

~30 sec each side

Move 1 →

The Work

Seated Forward Fold

Hold 30–45 sec

Hold ~30 sec

Move 2 →

Child’s Pose

Time-based (~1–2 min)

Hold ~1 min

Move 3 →

Kneeling Gate Pose

Hold 30–45 sec each side

~30 sec each side

Move 4 →

Figure-Four Hip Stretch

Hold 30–45 sec each side

~30 sec each side

Move 5 →

Lying Spinal Twist

Hold 30–45 sec

~30 sec each side

Move 6 →

Cool-Down

Knees to Chest

Hold 30–45 sec

~30–60 sec

Move 7 →

Legs Up the Wall

Time-based (~1–2 min)

~5 min

Move 8 →

Box Breathing

Hold 20–45 sec

4–6 rounds

Move 9 →

Evening Wind-Down

Warm-Up

1. Neck & Shoulder Release · 8–10 reps — Let the weight of your head do the work.

The Work

2. Seated Forward Fold · Hold 30–45 sec — Fold from the hips, not by rounding hard at the waist.

3. Child's Pose · Time-based (~1–2 min) — Let your whole body get heavy and soft.

4. Kneeling Gate Pose · Hold 30–45 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 · Hold 30–45 sec each side — Keep the crossed foot flexed to protect the knee.

6. Lying Spinal Twist · Hold 30–45 sec — Keep both shoulders resting on the floor.

Cool-Down

7. Knees to Chest · Hold 30–45 sec — Soft and slow — this is a release, not a stretch.

8. Legs Up the Wall · Time-based (~1–2 min) — Nothing to do here but breathe and let go.

9. Box Breathing · Hold 20–45 sec — 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