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
Paschimottanasana
3 min(20-30 breaths)
Sit on your mat with both legs extended in front of you.
stretches the hamstrings, calves, and spine
Tadasana
2 min(15 breaths)
Stand with feet together or hip-width apart, big toes touching.
improves posture and body awarenessJanu Sirsasana
2 min(15 breaths)
Sit with both legs extended.
stretches the hamstrings, groin, and lower backMalasana
5 min(40-50 breaths)
Stand with feet slightly wider than hip-width, toes angled out.
opens the hips and groin
Trikonasana
5 min(40-50 breaths)
Stand with feet about a metre apart.
stretches and strengthens the thighs, knees, and anklesSalabhasana
5 min(40-50 breaths)
Lie face down with arms alongside your torso, palms facing up.
strengthens the muscles of the spine, glutes, and backs of the arms and legs
Vrksasana
5 min(40-50 breaths)
Stand in Mountain Pose with feet together.
improves balance and proprioception
Virabhadrasana I
5 min(50 breaths)
From Mountain Pose, step your left foot back about a metre.
strengthens the legs, glutes, and coreSupta Matsyendrasana
5 min(40 breaths)
Lie on your back with both knees bent.
releases tension in the spine and lower back
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.
- 1Seated Forward Fold3 min
- 2Mountain Pose2 min
- 3Head-to-Knee Pose2 min
- 4Garland Pose5 min
- 5Triangle Pose5 min
- 6Locust Pose5 min
- 7Tree Pose5 min
- 8Warrior I5 min
- 9Supine Spinal Twist5 min
- 10Child's Pose5 min
- 11Corpse Pose5 min
Poses Used in This Sequence
