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
Janu Sirsasana
1 min(8-10 breaths)
Sit with both legs extended.
stretches the hamstrings, groin, and lower backPaschimottanasana
1 min(8 breaths)
Sit on your mat with both legs extended in front of you.
stretches the hamstrings, calves, and spine
Virabhadrasana I
1 min(8 breaths)
From Mountain Pose, step your left foot back about a metre.
strengthens the legs, glutes, and coreMalasana
1 min(8-10 breaths)
Stand with feet slightly wider than hip-width, toes angled out.
opens the hips and groin
Trikonasana
1 min(8-10 breaths)
Stand with feet about a metre apart.
stretches and strengthens the thighs, knees, and anklesAnjaneyasana
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 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 legs
Adho Mukha Svanasana
1-2 min(10-15 breaths)
Begin on all fours, wrists below shoulders, knees below hips.
lengthens hamstrings, calves, and the entire back of the body
Savasana
1-2 min(10-15 breaths)
Lie on your back on the mat.
calms the nervous system and promotes deep restAnanda Balasana
1-2 min(10-15 breaths)
Lie on your back.
opens the inner groins and hip flexorsSavasana
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.
- 1Head-to-Knee Pose1 min
- 2Seated Forward Fold1 min
- 3Warrior I1 min
- 4Garland Pose1 min
- 5Triangle Pose1 min
- 6Crescent Lunge1 min
- 7Locust Pose1 min
- 8Downward-Facing Dog1-2 min
- 9Corpse Pose1-2 min
- 10Happy Baby1-2 min
- 11Corpse Pose3 min
Poses Used in This Sequence
