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The Morning After Protocol: 5 Yoga Poses for the Morning After Wine
The Morning After Protocol is a gentle 17-minute sequence of five yoga poses for the morning after an evening of wine: Legs Up the Wall, a Gentle Supine Twist, Supported Child's Pose, Cat and Cow Flow, and a Resting Pose. It was created by yoga therapist and wine educator Michele Cary, and has been viewed more than 1 million times.
Your body knows how to process wine. It has been doing it for years. The Morning After Protocol is not about fixing what is broken. It is about supporting what your body already knows how to do. Five poses support lymphatic flow, nervous system regulation, and vagal tone. Move through them one at a time, or let the guided flow carry you through all five. There is no wrong way to practice.
The five poses at a glance
- 1. Legs Up the Wall 5 min
- 2. Gentle Supine Twist 2 min
- 3. Supported Child's Pose 3 min
- 4. Cat and Cow Flow 2 min
- 5. Resting Pose 5 min
Pose One · 5 minutes
1. Legs Up the Wall
How to do it
Sit with one hip against a wall, then swing your legs up as you lower your back to the floor. Your sit bones should be close to the wall. Rest your arms out to the sides, palms facing up. Stay for five to ten minutes.
Why it helps, from Michele
This is the heart of the Morning After Protocol. When you have had wine, your lymphatic system works harder to move fluid and clear what the body has processed. Legs up the wall gives gravity a rest. Your legs are above your heart, and your body does not have to pump so hard. This pose supports lymphatic flow, helps reduce the heavy feeling in your legs, and invites your nervous system into a parasympathetic state. It is the pose I come back to again and again, not because it is fancy, but because it is simple and it works.
More on legs up the wall after drinkingPose Two · 2 minutes
2. Gentle Supine Twist
How to do it
Lie on your back. Draw your right knee in toward your chest, then guide it across your body to the left. Extend your right arm out to the right. Let your knee soften toward the floor on your left side. Stay for two minutes, then switch sides.
Why it helps, from Michele
A gentle twist supports your digestion and gives your spine a soft release. When your body is processing wine, your digestive system is already working. This pose does not push anything. It simply creates space. The twist also gently compresses and releases the belly area, which can support the movement of digestion along. Breathe slowly here and let your body soften.
Pose Three · 3 minutes
3. Supported Child's Pose
How to do it
Come to your hands and knees. Bring your big toes to touch and let your knees come wide. Sink your hips back toward your heels. If your forehead does not reach the floor, rest it on a pillow or a folded blanket. Let your arms rest forward or alongside your body.
Why it helps, from Michele
Child's pose is a grounding posture. Your forehead is supported, which gently stimulates the vagus nerve through the base of your skull. This pose tells your body it is safe. When your nervous system gets that message, it shifts toward rest and digest. If you feel any discomfort, widen your knees more or add support under your hips. This is your practice, and there is no wrong way to rest.
Pose Four · 2 minutes
4. Cat and Cow Flow
How to do it
Come to your hands and knees, with your shoulders over your wrists and your hips over your knees. As you breathe in, let your belly soften toward the floor and lift your chest. As you breathe out, round your back toward the ceiling and tuck your chin. Move slowly, following your own breath.
Why it helps, from Michele
This gentle flowing movement brings mobility to your spine and wakes up the connection between your breath and your body. The rhythmic movement of cat and cow supports vagal tone because it links breath and motion together. After a night of wine, your body may feel stiff or held. This flow invites release without forcing anything. Move as slowly as you like.
Pose Five · 5 minutes
5. Resting Pose
How to do it
Lie flat on your back. Let your legs fall slightly apart. Rest your arms a few inches from your body, palms facing up. If your lower back is uncomfortable, place a pillow under your knees. Close your eyes if that feels comfortable.
Why it helps, from Michele
This is where the protocol completes. You have moved your body, supported your lymphatic flow, and invited your nervous system to settle. Now you simply rest. This pose is not a transition to the next thing. It is the thing. Your body does its deepest integrative work in stillness. Stay here and let your breath be soft and easy. When you are ready to come back, move slowly.
Morning After Food Support
What to eat the morning after wine
Alongside your practice, a few simple foods to support your body.
Hydration first
Water with a pinch of salt, an electrolyte drink, or coconut water
Something with potassium and magnesium
Banana with almond butter, or avocado toast
Something gentle with protein
Eggs, or a smoothie with spinach, banana, and nut butter
Something warm and soothing
Ginger tea, or broth based soup
Let Michele guide you through it
Create a free account for the guided flow: timers for each pose, Michele's voice, crystal bowl sound baths and a practice streak. No card needed.
Start freeQuestions
How long does the Morning After Protocol take?
About 17 minutes for all five poses. You can also practice a single pose, such as Legs Up the Wall, on its own.
Do I need any equipment?
No. You need a wall and a bit of floor space. A pillow or folded blanket is helpful for Supported Child’s Pose and under your knees in Resting Pose.
Is this a hangover cure?
No. Your body already knows how to process wine. The protocol is designed to support what your body is already doing, through gentle movement, rest and simple food. It is not medical advice, and it does not replace water, food or care from your doctor.
Is the Morning After Protocol free?
Yes. The poses are all on this page. A free account adds the guided flow with timers, Michele’s voice guiding each pose, crystal bowl sound baths and a practice streak.
About the author
Michele Cary
Michele created the Wine and Body Method to bring together everything she knows about the body and everything she loves about wine.
This practice is for general wellness and education and is not medical advice. Move gently and skip any pose that does not feel right for your body.