As women in our thirties and beyond, life can often feel like a whirlwind of responsibilities, commitments, and expectations. Between work, family, and social lives, it’s easy to let our energy become scattered. That’s why integrating a calming evening practice into my routine has been a game changer. Not only does it ground my energy, but it also sets a positive tone for the next day.
Hi, I’m Zara — fitness junkie, wellness nerd, and the voice behind FitByZara.com. This site is all about smart fitness and science-backed wellness tips for real women who want to feel their best.
In this post, I’ll share a mini-workout that combines gentle movement, breathwork, and mindfulness to help you unwind and recharge your spirit. Let’s get started!
Why Evening Practices Matter
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After a long day, our bodies and minds can sometimes feel overwhelmed. An evening practice allows us to:
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- Release tension: Physical activity helps to alleviate built-up stress.
- Create a clear mind: Mindfulness and breathwork can help declutter our thoughts.
- Enhance sleep quality: A gentle routine can prepare your body for rest.
My Go-To Evening Mini-Workout
This mini-workout is designed to be approachable and soothing, making it perfect for winding down. Aim to reserve about 20-30 minutes for this practice.
Warm-Up (5 minutes)
Cat-Cow Stretch
- Start on all fours in a tabletop position.
- Inhale, arch your back (cow) and look up; exhale, round your spine (cat) and tuck your chin.
- Repeat for 5 cycles, syncing your breath with each movement.
Gentle Side Stretch
- While standing or seated, reach your right arm overhead and lean to the left.
- Hold for 5 breaths, feeling the stretch along your side.
- Switch sides.
Mindful Movement (10 minutes)
Seated Forward Bend
- Sit with your legs extended straight in front of you.
- Inhale, reach your arms up; exhale, hinge at your hips and fold forward.
- Hold for 5-7 breaths, focusing on the sensations in your body.
Gentle Twists
- Sit cross-legged. Inhale to lengthen your spine, exhale to twist to the right.
- Place your left hand on your right knee and your right hand behind you.
- Hold for 5 breaths, then switch sides.
Breathwork and Mindfulness (10 minutes)
Box Breathing
- Sit comfortably, close your eyes, and inhale for a count of 4.
- Hold the breath for a count of 4.
- Exhale for a count of 4.
- Hold the empty breath for a count of 4.
- Repeat this cycle for 5 minutes.
Gratitude Reflection
- Spend a few moments reflecting on three things you’re grateful for from the day.
- This could be as simple as a delicious meal or a conversation with a friend.
Closing Relaxation (5 minutes)
Reclined Bound Angle Pose
- Lie down on your back. Bring the soles of your feet together and let your knees fall open.
- Place your hands on your belly and breathe deeply for 5-10 minutes.
- Focus on the rise and fall of your breath.
Tips for a Successful Evening Practice
- Create a Calm Space: Dim the lights, light a candle, or play soft music to set a tranquil atmosphere.
- Stay Consistent: Aim to practice this routine at the same time each evening to cultivate a sense of stability.
- Limit Distractions: Put your phone away and let others know you’re in your practice time.
Zara Says
“Your evening practice is an act of self-love; the world can wait while you recharge.”
Wrapping It Up
As we move through life’s demands, it’s crucial to carve out time to reconnect with ourselves. This evening practice is a simple yet powerful way to ground your energy, invite peace into your life, and prepare for restful sleep.
Try incorporating this mini-workout into your nightly routine and see how it transforms your evenings. Remember, it’s not about perfection—it’s about showing up for yourself, even if it’s just for a few moments.
With a little patience and consistency, you’ll find that grounding your energy becomes second nature. So, grab that yoga mat, and let’s unwind together!
Call to Action
Ready to make your evenings more intentional? Share your thoughts below or tag me on social media with your evening practice! Let’s inspire each other on this wellness journey. 🌙✨
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Why Women 30+ Use It
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How to Use
- Timing: Breakfast & lunch are easy wins.
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What It Isn’t
- Not a stimulant and not a magic fix.
- Best used alongside habits you’ll actually keep.
- Educational only—talk to your provider before new supplements.
Important: Educational only, not medical advice. Supplements don’t diagnose, treat, cure, or prevent diseases. Talk to your provider before changes to diet, exercise, or supplements.
