As women over 30, our lives can get pretty hectic. Between work, family, social commitments, and trying to squeeze in some “me-time,” it’s easy to let self-care slip through the cracks. That’s why I’ve developed a quick evening yoga flow that I do every night to unwind, reset, and prepare for a restful night’s sleep.
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.
This mini workout is designed to be accessible, so even if you’re a beginner or have limited time, you can incorporate it into your evening routine. By spending just 15-20 minutes on this flow, you can cultivate a sense of calm and ease into relaxation.
Let’s dive in!
Why Evening Yoga?
3-Day Energy & Metabolism Reset
Grab the 3-Day Energy & Metabolism Reset — a quick-start guide to feel lighter, more energized, and back in control.
Where should I send your free reset guide?
Most People Miss This Tiny Morning Coffee Trick 🔥
Evening yoga can be a game-changer for your nighttime routine. Here are just a few reasons why I swear by it:
- Stress Relief: After a long day, releasing tension in the body helps promote relaxation.
- Improved Sleep Quality: Gentle stretches can signal to your body that it’s time to wind down.
- Mindfulness: Focusing on your breath and movements can help quiet the mind.
*”Yoga isn’t just about the poses; it’s about finding peace in the chaos.”*
What You’ll Need
Before we start, let’s get your setup ready:
- A yoga mat
- Comfortable clothing
- A quiet space
- Optional: a block or cushion for support
The Quick Evening Yoga Flow
This flow includes six poses, each designed to promote relaxation and flexibility. You can hold each pose for 3-5 breaths, depending on your comfort level. Let’s break it down!
1. Cat-Cow Stretch (Marjaryasana-Bitilasana)
Benefits: Warms up the spine and releases tension in the back.
- How to Do It:
1. Start on all fours with wrists directly under shoulders and knees under hips.
2. Inhale, arch your back (Cow Pose) and look up.
3. Exhale, round your spine (Cat Pose) and tuck your chin.
4. Repeat for 5 breaths.
2. Child’s Pose (Balasana)
Benefits: Stretches the hips, thighs, and relieves tension in the back.
- How to Do It:
1. From all fours, sit back on your heels and stretch your arms forward or let them rest by your sides.
2. Breathe deeply, feeling your belly expand against your thighs.
3. Hold for 5 breaths.
3. Downward Facing Dog (Adho Mukha Svanasana)
Benefits: Energizes the body while lengthening the spine and legs.
- How to Do It:
1. Tuck your toes and lift your hips up and back.
2. Press your palms into the mat, and keep your knees slightly bent if needed.
3. Hold for 5 breaths, pedaling your feet to stretch your calves.
4. Seated Forward Fold (Paschimottanasana)
Benefits: Stretches the hamstrings and promotes relaxation.
- How to Do It:
1. Sit with your legs extended in front of you.
2. Inhale, sit tall, and as you exhale, reach forward towards your toes.
3. Keep a slight bend in your knees if needed, and hold for 5 breaths.
5. Supine Spinal Twist (Supta Matsyendrasana)
Benefits: Releases tension in the spine and aids in digestion.
- How to Do It:
1. Lie on your back and hug your knees to your chest.
2. Drop your knees to one side while keeping your shoulders on the ground.
3. Extend your arms out to the sides, and hold for 5 breaths before switching sides.
6. Savasana (Corpse Pose)
Benefits: Allows the body to relax completely and integrate the practice.
- How to Do It:
1. Lie flat on your back with your legs extended and arms by your sides, palms facing up.
2. Close your eyes and take slow, deep breaths.
3. Stay here for 5-10 minutes, letting go of any remaining tension.
Creating Your Evening Ritual
To make this flow a regular part of your evening, consider creating a calming ritual around it:
Mini Checklist for Your Evening Yoga Ritual
- [ ] Set a specific time each evening for your practice.
- [ ] Create a calming atmosphere (dim lights, soft music, or candles).
- [ ] Gather your yoga props and mat ahead of time.
- [ ] Limit distractions (put your phone on silent or leave it in another room).
Bonus Tips for a Relaxing Evening
While the yoga flow is the star of the show, here are some additional tips to enhance your evening routine:
- Hydrate: Drink a glass of water to stay hydrated but avoid too much before bed to reduce nighttime bathroom trips.
- Journal: Spend a few minutes writing down your thoughts, gratitude, or intentions for the next day.
- Limit Screen Time: Try to cut off screen use at least 30 minutes before bed to help your mind unwind.
- Gentle Music or Sounds: Play some soft instrumental music or nature sounds to create a soothing ambiance.
The Takeaway
Incorporating this quick evening yoga flow into your nightly routine can transform your day’s stress into calm energy, providing you with the perfect way to transition from a busy day to a restful night. Remember, the goal isn’t perfection but the practice itself.
So, roll out your mat, take a deep breath, and give yourself the gift of this time. You deserve it!
Final Thoughts
Yoga is a personal journey, and it’s all about finding what works for you. Let this flow be a starting point for your evening ritual. Adjust the poses, hold them longer if you feel good, or swap in your favorites. The key is to enjoy the process and embrace the serenity it brings.
Here’s to embracing wellness and finding peace each night!
Namaste.
HepatoBurn: Gentle Support for Steadier Days
When you’re stacking real habits—protein-forward meals, steps, and 7–9 hours of sleep—HepatoBurn is a simple add-on that supports the system behind energy, appetite, and metabolic rhythm.
Why Women 30+ Use It
- Pairs with an already-solid routine—no jitters, no crash.
- Easy to remember: 2 capsules with meals.
- Plays well with protein, walking, and strength training.
How to Use
- Timing: Breakfast & lunch are easy wins.
- Consistency: Use daily for a fair assessment.
- Stacks: Protein-first plates, post-meal walks, lights-down wind-down.
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.
