10-Minute Yin Yoga for Bedtime
This 10-minute wind-down sequence uses forward folds, gentle twists, and restorative shapes to signal to the nervous system that the day is done. Dim the lights, move unhurriedly, and let the practice carry you toward rest.
Duration
10 minutes
Poses
9 poses
Goal
Bedtime
The Flow
Dandasana
3 min(20-30 breaths)
Sit on your mat with both legs extended straight in front of you.
strengthens the core and back muscles
Marjaryasana–Bitilasana
2 min(15-20 breaths)
Begin on all fours, wrists below shoulders, knees below hips.
gently warms and mobilises the entire spinePaschimottanasana
2 min(15-20 breaths)
Sit on your mat with both legs extended in front of you.
stretches the hamstrings, calves, and spineMalasana
3-5 min(30-50 breaths)
Stand with feet slightly wider than hip-width, toes angled out.
opens the hips and groinBaddha Konasana
3-5 min(30-50 breaths)
Sit on your mat with both legs extended.
opens the inner groins and hip flexors
Trikonasana
3-5 min(30-50 breaths)
Stand with feet about a metre apart.
stretches and strengthens the thighs, knees, and anklesSupta Matsyendrasana
5 min(50 breaths)
Lie on your back with both knees bent.
releases tension in the spine and lower backJanu Sirsasana
3 min(20-30 breaths)
Sit with both legs extended.
stretches the hamstrings, groin, and lower back
Savasana
5 min
Allow every muscle to soften completely. This is where the practice integrates.
promotes full recoveryQuick Reference
All 9 poses in this sequence, in order.
- 1Staff Pose3 min
- 2Cat–Cow2 min
- 3Seated Forward Fold2 min
- 4Garland Pose3-5 min
- 5Butterfly Pose3-5 min
- 6Triangle Pose3-5 min
- 7Supine Spinal Twist5 min
- 8Head-to-Knee Pose3 min
- 9Corpse Pose5 min
Poses Used in This Sequence
