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
Dandasana
3 min(20-30 breaths)
Sit on your mat with both legs extended straight in front of you.
strengthens the core and back muscles
Marjaryasana–Bitilasana
2 min(15 breaths)
Begin on all fours, wrists below shoulders, knees below hips.
gently warms and mobilises the entire spineUtkatasana
2 min(15 breaths)
Stand in Mountain Pose with feet together or hip-width apart.
strengthens the thighs, calves, spine, and ankles
Tadasana
2 min(15 breaths)
Stand with feet together or hip-width apart, big toes touching.
improves posture and body awareness
Bhujangasana
5 min(40-50 breaths)
Lie on your belly with your legs extended, tops of your feet on the mat.
strengthens the spine and erector musclesSupta Matsyendrasana
5 min(40-50 breaths)
Lie on your back with both knees bent.
releases tension in the spine and lower backBaddha Konasana
5 min(40-50 breaths)
Sit on your mat with both legs extended.
opens the inner groins and hip flexors
Virabhadrasana II
5 min(40-50 breaths)
Stand with feet about a metre apart.
strengthens and tones the legs and anklesPhalakasana
5 min(40-50 breaths)
Begin in Downward Dog, then shift forward so wrists are below shoulders.
strengthens the entire core, including deep stabilisers
Virabhadrasana I
5 min(50 breaths)
From Mountain Pose, step your left foot back about a metre.
strengthens the legs, glutes, and coreSupta Baddha Konasana
5 min(40 breaths)
Lie on your back.
opens the hips and inner groins passively
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.
- 1Staff Pose3 min
- 2Cat–Cow2 min
- 3Chair Pose2 min
- 4Mountain Pose2 min
- 5Cobra Pose5 min
- 6Supine Spinal Twist5 min
- 7Butterfly Pose5 min
- 8Warrior II5 min
- 9Plank Pose5 min
- 10Warrior I5 min
- 11Happy Baby5 min
- 12Reclining Bound Angle5 min
- 13Corpse Pose5 min
Poses Used in This Sequence
