15-Minute Yin 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
Supta Baddha Konasana
3 min(20-30 breaths)
Lie on your back.
opens the hips and inner groins passively
Trikonasana
2 min(15-20 breaths)
Stand with feet about a metre apart.
stretches and strengthens the thighs, knees, and anklesJanu Sirsasana
2 min(15-20 breaths)
Sit with both legs extended.
stretches the hamstrings, groin, and lower back
Setu Bandha Sarvangasana
3-5 min(30-50 breaths)
Lie on your back with knees bent, feet flat and hip-width apart.
strengthens the back, glutes, and hamstringsSalabhasana
3-5 min(30-50 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 legsUttanasana
3-5 min(30-50 breaths)
Stand in Mountain Pose.
deeply stretches the hamstrings, calves, and lower back
Virabhadrasana I
3-5 min(30-50 breaths)
From Mountain Pose, step your left foot back about a metre.
strengthens the legs, glutes, and core
Adho Mukha Svanasana
5 min(50 breaths)
Begin on all fours, wrists below shoulders, knees below hips.
lengthens hamstrings, calves, and the entire back of the bodySupta Matsyendrasana
3 min(20-30 breaths)
Lie on your back with both knees bent.
releases tension in the spine and lower back
Balasana
3 min(20-30 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.
- 1Reclining Bound Angle3 min
- 2Triangle Pose2 min
- 3Head-to-Knee Pose2 min
- 4Bridge Pose3-5 min
- 5Locust Pose3-5 min
- 6Standing Forward Fold3-5 min
- 7Warrior I3-5 min
- 8Downward-Facing Dog5 min
- 9Supine Spinal Twist3 min
- 10Child's Pose3 min
- 11Corpse Pose5 min
Poses Used in This Sequence
