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
Marjaryasana–Bitilasana
1 min(8-10 breaths)
Begin on all fours, wrists below shoulders, knees below hips.
gently warms and mobilises the entire spine
Virabhadrasana II
1 min(8 breaths)
Stand with feet about a metre apart.
strengthens and tones the legs and anklesAnjaneyasana
1 min(8 breaths)
From Mountain Pose, step your right foot back into a long lunge position.
stretches the hip flexors and groin of the back legSalabhasana
1 min(8-10 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 legsUtkatasana
1 min(8-10 breaths)
Stand in Mountain Pose with feet together or hip-width apart.
strengthens the thighs, calves, spine, and ankles
Tadasana
1 min(8-10 breaths)
Stand with feet together or hip-width apart, big toes touching.
improves posture and body awarenessSupta Matsyendrasana
1 min(8-10 breaths)
Lie on your back with both knees bent.
releases tension in the spine and lower back
Setu Bandha Sarvangasana
1-2 min(10-15 breaths)
Lie on your back with knees bent, feet flat and hip-width apart.
strengthens the back, glutes, and hamstringsUttanasana
1-2 min(10-15 breaths)
Stand in Mountain Pose.
deeply stretches the hamstrings, calves, and lower backJanu Sirsasana
1-2 min(10-15 breaths)
Sit with both legs extended.
stretches the hamstrings, groin, and lower back
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.
- 1Cat–Cow1 min
- 2Warrior II1 min
- 3Crescent Lunge1 min
- 4Locust Pose1 min
- 5Chair Pose1 min
- 6Mountain Pose1 min
- 7Supine Spinal Twist1 min
- 8Bridge Pose1-2 min
- 9Standing Forward Fold1-2 min
- 10Head-to-Knee Pose1-2 min
- 11Corpse Pose3 min
Poses Used in This Sequence
