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 musclesJanu Sirsasana
2 min(15 breaths)
Sit with both legs extended.
stretches the hamstrings, groin, and lower backPaschimottanasana
2 min(15 breaths)
Sit on your mat with both legs extended in front of you.
stretches the hamstrings, calves, and spine
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 stabilisers
Tadasana
5 min(40-50 breaths)
Stand with feet together or hip-width apart, big toes touching.
improves posture and body awareness
Setu Bandha Sarvangasana
5 min(50 breaths)
Lie on your back with knees bent, feet flat and hip-width apart.
strengthens the back, glutes, and hamstrings
Balasana
5 min(40 breaths)
Kneel on your mat and bring your big toes to touch behind you.
gently stretches the hips, thighs, and ankles
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
- 2Head-to-Knee Pose2 min
- 3Seated Forward Fold2 min
- 4Tree Pose5 min
- 5Butterfly Pose5 min
- 6Plank Pose5 min
- 7Mountain Pose5 min
- 8Bridge Pose5 min
- 9Child's Pose5 min
- 10Happy Baby5 min
- 11Corpse Pose5 min
Poses Used in This Sequence
