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
Janu Sirsasana
3 min(20-30 breaths)
Sit with both legs extended.
stretches the hamstrings, groin, and lower backMalasana
2 min(15-20 breaths)
Stand with feet slightly wider than hip-width, toes angled out.
opens the hips and groinUttanasana
2 min(15-20 breaths)
Stand in Mountain Pose.
deeply stretches the hamstrings, calves, and lower back
Trikonasana
3-5 min(30-50 breaths)
Stand with feet about a metre apart.
stretches and strengthens the thighs, knees, and anklesSalabhasana
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 legsAnjaneyasana
3-5 min(30-50 breaths)
From Mountain Pose, step your right foot back into a long lunge position.
stretches the hip flexors and groin of the back leg
Tadasana
5 min(50 breaths)
Stand with feet together or hip-width apart, big toes touching.
improves posture and body awarenessMatsyasana (Supported)
3 min(20-30 breaths)
Place a bolster horizontally on your mat (or use two stacked blocks).
opens the chest, heart, and throat gently
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.
- 1Head-to-Knee Pose3 min
- 2Garland Pose2 min
- 3Standing Forward Fold2 min
- 4Triangle Pose3-5 min
- 5Locust Pose3-5 min
- 6Crescent Lunge3-5 min
- 7Mountain Pose5 min
- 8Supported Fish Pose3 min
- 9Corpse Pose5 min
Poses Used in This Sequence
