15-Minute 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
1 min(8-10 breaths)
Kneel on your mat and bring your big toes to touch behind you.
gently stretches the hips, thighs, and anklesUttanasana
1 min(8 breaths)
Stand in Mountain Pose.
deeply stretches the hamstrings, calves, and lower backJanu Sirsasana
1 min(8 breaths)
Sit with both legs extended.
stretches the hamstrings, groin, and lower backSupta Matsyendrasana
1 min(8-10 breaths)
Lie on your back with both knees bent.
releases tension in the spine and lower back
Virabhadrasana I
1 min(8-10 breaths)
From Mountain Pose, step your left foot back about a metre.
strengthens the legs, glutes, and coreAnjaneyasana
1 min(8-10 breaths)
From Mountain Pose, step your right foot back into a long lunge position.
stretches the hip flexors and groin of the back leg
Virabhadrasana II
1 min(8-10 breaths)
Stand with feet about a metre apart.
strengthens and tones the legs and anklesMalasana
1-2 min(10-15 breaths)
Stand with feet slightly wider than hip-width, toes angled out.
opens the hips and groinSupta Baddha Konasana
1-2 min(10-15 breaths)
Lie on your back.
opens the hips and inner groins passivelyAnanda Balasana
1-2 min(10-15 breaths)
Lie on your back.
opens the inner groins and hip flexors
Savasana
3 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 Pose1 min
- 2Standing Forward Fold1 min
- 3Head-to-Knee Pose1 min
- 4Supine Spinal Twist1 min
- 5Warrior I1 min
- 6Crescent Lunge1 min
- 7Warrior II1 min
- 8Garland Pose1-2 min
- 9Reclining Bound Angle1-2 min
- 10Happy Baby1-2 min
- 11Corpse Pose3 min
Poses Used in This Sequence
