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
Supta Baddha Konasana
3 min(20-30 breaths)
Lie on your back.
opens the hips and inner groins passively
Tadasana
2 min(15-20 breaths)
Stand with feet together or hip-width apart, big toes touching.
improves posture and body awarenessUttanasana
2 min(15-20 breaths)
Stand in Mountain Pose.
deeply stretches the hamstrings, calves, and lower backSupta Matsyendrasana
3-5 min(30-50 breaths)
Lie on your back with both knees bent.
releases tension in the spine and lower backMalasana
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 flexorsSalamba Bhujangasana
5 min(50 breaths)
Lie on your belly with legs extended, tops of feet on the mat.
gently stretches and strengthens the spineJanu 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.
- 1Reclining Bound Angle3 min
- 2Mountain Pose2 min
- 3Standing Forward Fold2 min
- 4Supine Spinal Twist3-5 min
- 5Garland Pose3-5 min
- 6Butterfly Pose3-5 min
- 7Sphinx Pose5 min
- 8Head-to-Knee Pose3 min
- 9Corpse Pose5 min
Poses Used in This Sequence
