A grounding Yin practice for a cold evening, with a short Yoga Nidra to land.

This one was born on a freezing Adelaide evening at the cold edge of autumn, with three women on the floor and the kind of weather that asks the body to soften slowly. So that's exactly what we do.

Sixty minutes of bolster-supported, floor-based Yin warming the back line of the body from the soles up. We work the Kidney and Bladder channels of the legs and spine through Supported Half Butterfly, Sleeping Swan, and a low Bolstered Caterpillar, with a generous Reclined Twist to land. Every shape is held with full bolster support so the body has nothing to brace against. Named rebounds between each pose so you actually feel the practice as it unfolds.

A fifteen-minute Yoga Nidra closes the practice, anchored in a still warm pool visualisation. Short enough to slip in before bed, complete enough to leave you fully rested.

You'll need: a bolster (or firm cushion), two blocks (or two thick books), a blanket, and somewhere warm to settle.

This practice is for you if: the evenings are getting cold and your body wants permission to stop reaching outward. Suitable for all levels. Includes back-friendly variations throughout (no prone shapes, twists supported with a knee pillow), so if your lower back needs care tonight, you're held.

Wide warmth. Slow ground. Nothing to chase.