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
Savasana
3 min(20-30 breaths)
Lie on your back on the mat.
calms the nervous system and promotes deep rest
Tadasana
2 min(15 breaths)
Stand with feet together or hip-width apart, big toes touching.
improves posture and body awarenessMalasana
2 min(15 breaths)
Stand with feet slightly wider than hip-width, toes angled out.
opens the hips and groinUtkatasana
2 min(15 breaths)
Stand in Mountain Pose with feet together or hip-width apart.
strengthens the thighs, calves, spine, and anklesBaddha Konasana
5 min(40-50 breaths)
Sit on your mat with both legs extended.
opens the inner groins and hip flexors
Virabhadrasana I
5 min(40-50 breaths)
From Mountain Pose, step your left foot back about a metre.
strengthens the legs, glutes, and core
Vrksasana
5 min(40-50 breaths)
Stand in Mountain Pose with feet together.
improves balance and proprioceptionUttanasana
5 min(40-50 breaths)
Stand in Mountain Pose.
deeply stretches the hamstrings, calves, and lower backPhalakasana
5 min(40-50 breaths)
Begin in Downward Dog, then shift forward so wrists are below shoulders.
strengthens the entire core, including deep stabilisersSupta Matsyendrasana
5 min(50 breaths)
Lie on your back with both knees bent.
releases tension in the spine and lower backPaschimottanasana
5 min(40 breaths)
Sit on your mat with both legs extended in front of you.
stretches the hamstrings, calves, and spineMatsyasana (Supported)
5 min(40 breaths)
Place a bolster horizontally on your mat (or use two stacked blocks).
opens the chest, heart, and throat gentlySavasana
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.
- 1Corpse Pose3 min
- 2Mountain Pose2 min
- 3Garland Pose2 min
- 4Chair Pose2 min
- 5Butterfly Pose5 min
- 6Warrior I5 min
- 7Tree Pose5 min
- 8Standing Forward Fold5 min
- 9Plank Pose5 min
- 10Supine Spinal Twist5 min
- 11Seated Forward Fold5 min
- 12Supported Fish Pose5 min
- 13Corpse Pose5 min
Poses Used in This Sequence
