20-Minute Restorative Yoga for Bedtime
This 20-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
20 minutes
Poses
13 poses
Goal
Bedtime
The Flow
Supta Baddha Konasana
3 min(20-30 breaths)
Lie on your back.
opens the hips and inner groins passivelyUtkatasana
2 min(15 breaths)
Stand in Mountain Pose with feet together or hip-width apart.
strengthens the thighs, calves, spine, and anklesMalasana
2 min(15 breaths)
Stand with feet slightly wider than hip-width, toes angled out.
opens the hips and groinAnjaneyasana
2 min(15 breaths)
From Mountain Pose, step your right foot back into a long lunge position.
stretches the hip flexors and groin of the back leg
Setu Bandha Sarvangasana
5 min(40-50 breaths)
Lie on your back with knees bent, feet flat and hip-width apart.
strengthens the back, glutes, and hamstrings
Tadasana
5 min(40-50 breaths)
Stand with feet together or hip-width apart, big toes touching.
improves posture and body awarenessSalamba Bhujangasana
5 min(40-50 breaths)
Lie on your belly with legs extended, tops of feet on the mat.
gently stretches and strengthens the spineSalabhasana
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
Trikonasana
5 min(40-50 breaths)
Stand with feet about a metre apart.
stretches and strengthens the thighs, knees, and ankles
Virabhadrasana II
5 min(50 breaths)
Stand with feet about a metre apart.
strengthens and tones the legs and anklesDandasana
5 min(40 breaths)
Sit on your mat with both legs extended straight in front of you.
strengthens the core and back muscles
Savasana
5 min
Allow every muscle to soften completely. This is where the practice integrates.
promotes full recoveryQuick Reference
All 13 poses in this sequence, in order.
- 1Reclining Bound Angle3 min
- 2Chair Pose2 min
- 3Garland Pose2 min
- 4Crescent Lunge2 min
- 5Bridge Pose5 min
- 6Mountain Pose5 min
- 7Sphinx Pose5 min
- 8Locust Pose5 min
- 9Triangle Pose5 min
- 10Warrior II5 min
- 11Happy Baby5 min
- 12Staff Pose5 min
- 13Corpse Pose5 min
Poses Used in This Sequence
