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 backPaschimottanasana
2 min(15-20 breaths)
Sit on your mat with both legs extended in front of you.
stretches the hamstrings, calves, and spineUttanasana
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 back
Virabhadrasana II
3-5 min(30-50 breaths)
Stand with feet about a metre apart.
strengthens and tones the legs and anklesBaddha 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 spineAnanda 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.
- 1Head-to-Knee Pose3 min
- 2Seated Forward Fold2 min
- 3Standing Forward Fold2 min
- 4Supine Spinal Twist3-5 min
- 5Warrior II3-5 min
- 6Butterfly Pose3-5 min
- 7Sphinx Pose5 min
- 8Happy Baby3 min
- 9Corpse Pose5 min
Poses Used in This Sequence
