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
Savasana
3 min(20-30 breaths)
Lie on your back on the mat.
calms the nervous system and promotes deep restUttanasana
2 min(15-20 breaths)
Stand in Mountain Pose.
deeply stretches the hamstrings, calves, and lower backJanu Sirsasana
2 min(15-20 breaths)
Sit with both legs extended.
stretches the hamstrings, groin, and lower back
Setu Bandha Sarvangasana
3-5 min(30-50 breaths)
Lie on your back with knees bent, feet flat and hip-width apart.
strengthens the back, glutes, and hamstringsSalamba Bhujangasana
3-5 min(30-50 breaths)
Lie on your belly with legs extended, tops of feet on the mat.
gently stretches and strengthens the spineSupta Matsyendrasana
3-5 min(30-50 breaths)
Lie on your back with both knees bent.
releases tension in the spine and lower back
Bhujangasana
5 min(50 breaths)
Lie on your belly with your legs extended, tops of your feet on the mat.
strengthens the spine and erector musclesMatsyasana (Supported)
3 min(20-30 breaths)
Place a bolster horizontally on your mat (or use two stacked blocks).
opens the chest, heart, and throat gentlySavasana
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.
- 1Corpse Pose3 min
- 2Standing Forward Fold2 min
- 3Head-to-Knee Pose2 min
- 4Bridge Pose3-5 min
- 5Sphinx Pose3-5 min
- 6Supine Spinal Twist3-5 min
- 7Cobra Pose5 min
- 8Supported Fish Pose3 min
- 9Corpse Pose5 min
Poses Used in This Sequence
