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
Balasana
3 min(20-30 breaths)
Kneel on your mat and bring your big toes to touch behind you.
gently stretches the hips, thighs, and ankles
Supta Matsyendrasana
5 min(40-50 breaths)
Lie on your back with both knees bent.
releases tension in the spine and lower back
Setu Bandha Sarvangasana
5 min(40-50 breaths)
Lie on your back with knees bent, feet flat and hip-width apart.
strengthens the back, glutes, and hamstringsMalasana
5 min(40-50 breaths)
Stand with feet slightly wider than hip-width, toes angled out.
opens the hips and groinUttanasana
5 min(40-50 breaths)
Stand in Mountain Pose.
deeply stretches the hamstrings, calves, and lower backAnjaneyasana
5 min(50 breaths)
From Mountain Pose, step your right foot back into a long lunge position.
stretches the hip flexors and groin of the back legJanu Sirsasana
5 min(40 breaths)
Sit with both legs extended.
stretches the hamstrings, groin, and lower backSupta Baddha Konasana
5 min(40 breaths)
Lie on your back.
opens the hips and inner groins passively
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.
- 1Child's Pose3 min
- 2Warrior I2 min
- 3Cat–Cow2 min
- 4Supine Spinal Twist5 min
- 5Bridge Pose5 min
- 6Garland Pose5 min
- 7Standing Forward Fold5 min
- 8Crescent Lunge5 min
- 9Head-to-Knee Pose5 min
- 10Reclining Bound Angle5 min
- 11Corpse Pose5 min
Poses Used in This Sequence
