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 musclesAnjaneyasana
2 min(15 breaths)
From Mountain Pose, step your right foot back into a long lunge position.
stretches the hip flexors and groin of the back legPaschimottanasana
2 min(15 breaths)
Sit on your mat with both legs extended in front of you.
stretches the hamstrings, calves, and spineUtkatasana
5 min(40-50 breaths)
Stand in Mountain Pose with feet together or hip-width apart.
strengthens the thighs, calves, spine, and ankles
Vrksasana
5 min(40-50 breaths)
Stand in Mountain Pose with feet together.
improves balance and proprioception
Virabhadrasana II
5 min(40-50 breaths)
Stand with feet about a metre apart.
strengthens and tones the legs and anklesMalasana
5 min(40-50 breaths)
Stand with feet slightly wider than hip-width, toes angled out.
opens the hips and groinViparita Karani
5 min(50 breaths)
Sit sideways next to a wall.
relieves tired, swollen legs and feetSupta Baddha Konasana
5 min(40 breaths)
Lie on your back.
opens the hips and inner groins passively
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
- 2Crescent Lunge2 min
- 3Seated Forward Fold2 min
- 4Chair Pose5 min
- 5Tree Pose5 min
- 6Warrior II5 min
- 7Garland Pose5 min
- 8Legs Up the Wall5 min
- 9Reclining Bound Angle5 min
- 10Child's Pose5 min
- 11Corpse Pose5 min
Poses Used in This Sequence
