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
Ananda Balasana
3 min(20-30 breaths)
Lie on your back.
opens the inner groins and hip flexors
Virabhadrasana II
2 min(15 breaths)
Stand with feet about a metre apart.
strengthens and tones the legs and ankles
Tadasana
2 min(15 breaths)
Stand with feet together or hip-width apart, big toes touching.
improves posture and body awareness
Virabhadrasana I
2 min(15 breaths)
From Mountain Pose, step your left foot back about a metre.
strengthens the legs, glutes, and core
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 hamstringsSalamba Bhujangasana
5 min(40-50 breaths)
Lie on your belly with legs extended, tops of feet on the mat.
gently stretches and strengthens the spineSupta Matsyendrasana
5 min(40-50 breaths)
Lie on your back with both knees bent.
releases tension in the spine and lower backSalabhasana
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 legsBaddha Konasana
5 min(40-50 breaths)
Sit on your mat with both legs extended.
opens the inner groins and hip flexors
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 Baddha Konasana
5 min(40 breaths)
Lie on your back.
opens the hips and inner groins passively
Savasana
5 min(40 breaths)
Lie on your back on the mat.
calms the nervous system and promotes deep restSavasana
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.
- 1Happy Baby3 min
- 2Warrior II2 min
- 3Mountain Pose2 min
- 4Warrior I2 min
- 5Bridge Pose5 min
- 6Sphinx Pose5 min
- 7Supine Spinal Twist5 min
- 8Locust Pose5 min
- 9Butterfly Pose5 min
- 10Downward-Facing Dog5 min
- 11Reclining Bound Angle5 min
- 12Corpse Pose5 min
- 13Corpse Pose5 min
Poses Used in This Sequence
