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
Virabhadrasana I
2 min(15-20 breaths)
From Mountain Pose, step your left foot back about a metre.
strengthens the legs, glutes, and coreJanu Sirsasana
2 min(15-20 breaths)
Sit with both legs extended.
stretches the hamstrings, groin, and lower back
Bhujangasana
3-5 min(30-50 breaths)
Lie on your belly with your legs extended, tops of your feet on the mat.
strengthens the spine and erector musclesUttanasana
3-5 min(30-50 breaths)
Stand in Mountain Pose.
deeply stretches the hamstrings, calves, and lower backSalabhasana
3-5 min(30-50 breaths)
Lie face down with arms alongside your torso, palms facing up.
strengthens the muscles of the spine, glutes, and backs of the arms and legsMalasana
5 min(50 breaths)
Stand with feet slightly wider than hip-width, toes angled out.
opens the hips and groinAnanda Balasana
3 min(20-30 breaths)
Lie on your back.
opens the inner groins and hip flexors
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
- 2Warrior I2 min
- 3Head-to-Knee Pose2 min
- 4Cobra Pose3-5 min
- 5Standing Forward Fold3-5 min
- 6Locust Pose3-5 min
- 7Garland Pose5 min
- 8Happy Baby3 min
- 9Corpse Pose5 min
Poses Used in This Sequence
