A ten-minute evening wind-down

This is the sequence our teachers recommend most often for better sleep. It takes about ten minutes, needs no equipment and works best with the lights low.

The sequence

1. Two minutes of slow breathing, lying on your back, with a longer exhale than inhale
2. Knees to chest, rocking gently from side to side
3. A reclined twist to each side, five slow breaths each
4. Legs up the wall, or resting on a chair, for three minutes
5. Two minutes of stillness, letting the breath be easy

If you fall asleep before the end, that counts.