← Routines

Evening Wind Down

4 min 30 sec5 movesWarm Up & Cool Down
Run it in ZestimerAlready have the app? Open this routine.

Circuit 1

  • Neck Stretch

    Neck Stretch

    45s

    How to do it
    1. Sit or stand tall with your shoulders relaxed.
    2. Gently tilt your ear toward one shoulder until you feel a soft stretch.
    3. Keep both shoulders down and level.
    4. Hold, then return your head to center.
    5. Switch sides.
  • Arm & Shoulder Stretch

    Arm & Shoulder Stretch

    45s

    How to do it
    1. Stand tall with your feet shoulder-width apart.
    2. Bring one arm straight across the front of your chest.
    3. Use the opposite hand to gently draw the arm closer to your body.
    4. Keep your shoulders down and relaxed as you feel the stretch.
    5. Hold, then switch sides.
  • Seated Forward Fold

    Seated Forward Fold

    60s

    How to do it
    1. Sit with your legs extended straight in front of you and your spine tall.
    2. Inhale and lengthen up through the crown of your head.
    3. Exhale and hinge forward from your hips, reaching toward your feet.
    4. Let your hands rest on your shins, ankles, or feet, wherever they reach.
    5. Relax your neck and breathe, easing forward with each exhale.
  • Child's Pose

    Child's Pose

    60s

    How to do it
    1. Kneel on the mat with your big toes together and your knees about hip-width apart.
    2. Sit your hips back toward your heels.
    3. Walk your hands forward and lower your chest toward the floor.
    4. Rest your forehead on the mat and let your shoulders relax.
    5. Breathe into your back and hold, softening a little deeper with each exhale.
  • Seated Deep Breathing

    Seated Deep Breathing

    60s

    How to do it
    1. Sit tall and comfortably with your hands resting on your thighs and your shoulders relaxed.
    2. Inhale slowly through your nose, letting your belly expand.
    3. Pause gently at the top of the breath.
    4. Exhale slowly and fully, softening your shoulders.
    5. Continue at a calm, unhurried pace.