15-Minute Restorative Yoga for Bedtime
This 15-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
15 minutes
Poses
11 poses
Goal
Bedtime
The Flow
Dandasana
3 min(20-30 breaths)
Sit on your mat with both legs extended straight in front of you.
strengthens the core and back musclesPaschimottanasana
2 min(15 breaths)
Sit on your mat with both legs extended in front of you.
stretches the hamstrings, calves, and spine
Trikonasana
2 min(15 breaths)
Stand with feet about a metre apart.
stretches and strengthens the thighs, knees, and ankles
Vrksasana
5 min(40-50 breaths)
Stand in Mountain Pose with feet together.
improves balance and proprioceptionBaddha Konasana
5 min(40-50 breaths)
Sit on your mat with both legs extended.
opens the inner groins and hip flexorsPhalakasana
5 min(40-50 breaths)
Begin in Downward Dog, then shift forward so wrists are below shoulders.
strengthens the entire core, including deep stabilisersUtkatasana
5 min(40-50 breaths)
Stand in Mountain Pose with feet together or hip-width apart.
strengthens the thighs, calves, spine, and anklesMalasana
5 min(50 breaths)
Stand with feet slightly wider than hip-width, toes angled out.
opens the hips and groinSupta Matsyendrasana
5 min(40 breaths)
Lie on your back with both knees bent.
releases tension in the spine and lower backUttanasana
5 min(40 breaths)
Stand in Mountain Pose.
deeply stretches the hamstrings, calves, and lower back
Savasana
5 min
Allow every muscle to soften completely. This is where the practice integrates.
promotes full recoveryQuick Reference
All 11 poses in this sequence, in order.
- 1Staff Pose3 min
- 2Seated Forward Fold2 min
- 3Triangle Pose2 min
- 4Tree Pose5 min
- 5Butterfly Pose5 min
- 6Plank Pose5 min
- 7Chair Pose5 min
- 8Garland Pose5 min
- 9Supine Spinal Twist5 min
- 10Standing Forward Fold5 min
- 11Corpse Pose5 min
Poses Used in This Sequence
