Choose the folding poses
Forward folds and gentle hip work ask less of cold evening muscles than backbends or balances. Move from standing to seated to lying, letting each position be lower than the last, so the practice descends with the evening.
Hold each shape for six breaths and skip anything that requires effort to remember. The sequence should be reproducible at eleven at night without instruction, which simplicity achieves and variety does not.
Finish flat and warm
End under a blanket on the floor for a few minutes, feet slightly apart, palms up. This is the cheapest relaxation available: gravity, warmth, and time.
If sleep is the goal, let the sequence end there rather than continuing to the bed with a screen. The floor sit marks the border between the day and the night, and borders work best when honoured simply.
Published by the Lunaneve journal.