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
Janu Sirsasana
3 min(20-30 breaths)
Sit with both legs extended.
stretches the hamstrings, groin, and lower back
Virabhadrasana I
2 min(15 breaths)
From Mountain Pose, step your left foot back about a metre.
strengthens the legs, glutes, and core
Tadasana
2 min(15 breaths)
Stand with feet together or hip-width apart, big toes touching.
improves posture and body awarenessUtkatasana
5 min(40-50 breaths)
Stand in Mountain Pose with feet together or hip-width apart.
strengthens the thighs, calves, spine, and ankles
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 hamstrings
Bhujangasana
5 min(40-50 breaths)
Lie on your belly with your legs extended, tops of your feet on the mat.
strengthens the spine and erector muscles
Trikonasana
5 min(40-50 breaths)
Stand with feet about a metre apart.
stretches and strengthens the thighs, knees, and anklesSupta Matsyendrasana
5 min(50 breaths)
Lie on your back with both knees bent.
releases tension in the spine and lower backDandasana
5 min(40 breaths)
Sit on your mat with both legs extended straight in front of you.
strengthens the core and back muscles
Savasana
5 min(40 breaths)
Lie on your back on the mat.
calms the nervous system and promotes deep restSavasana
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.
- 1Head-to-Knee Pose3 min
- 2Warrior I2 min
- 3Mountain Pose2 min
- 4Chair Pose5 min
- 5Bridge Pose5 min
- 6Cobra Pose5 min
- 7Triangle Pose5 min
- 8Supine Spinal Twist5 min
- 9Staff Pose5 min
- 10Corpse Pose5 min
- 11Corpse Pose5 min
Poses Used in This Sequence
