After a full day it can be hard to switch straight into rest. The body keeps holding tension, the breath grows shallower, and thoughts still return to work.
Start with the breath. Lie on your back and take a few calm breaths in through the nose, letting the exhale be a little longer than the inhale. There's no need to breathe deeply on purpose — what matters is that the breath gradually becomes calmer and freer.
Then you can try Supta Baddha Konasana — the reclining bound-angle pose.
Lie back on a long bolster or a rolled firm blanket, bring the soles of the feet together and gently let the knees open to the sides. If the knees don't drop comfortably, or tension appears in the groin and thighs, place cushions or folded blankets under them. Rest your arms alongside the body or on the belly. Stay for 5–10 minutes, quietly watching the breath.
There's no need to try to lower the knees as far as possible. The aim is to create a comfortable position in which the body gradually lets go of tension.
We often use this pose at the start of evening classes: it helps to leave the day's rhythm behind, settle into the practice and move gradually from activity into recovery.
