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
Paschimottanasana
3 min(20-30 breaths)
Sit on your mat with both legs extended in front of you.
stretches the hamstrings, calves, and spineJanu Sirsasana
2 min(15 breaths)
Sit with both legs extended.
stretches the hamstrings, groin, and lower back
Marjaryasana–Bitilasana
2 min(15 breaths)
Begin on all fours, wrists below shoulders, knees below hips.
gently warms and mobilises the entire spineUttanasana
2 min(15 breaths)
Stand in Mountain Pose.
deeply stretches the hamstrings, calves, and lower backBaddha Konasana
5 min(40-50 breaths)
Sit on your mat with both legs extended.
opens the inner groins and hip flexors
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 musclesUtkatasana
5 min(40-50 breaths)
Stand in Mountain Pose with feet together or hip-width apart.
strengthens the thighs, calves, spine, and anklesSalamba Bhujangasana
5 min(40-50 breaths)
Lie on your belly with legs extended, tops of feet on the mat.
gently stretches and strengthens the spineAnjaneyasana
5 min(40-50 breaths)
From Mountain Pose, step your right foot back into a long lunge position.
stretches the hip flexors and groin of the back legSupta Matsyendrasana
5 min(50 breaths)
Lie on your back with both knees bent.
releases tension in the spine and lower backSupta 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.
- 1Seated Forward Fold3 min
- 2Head-to-Knee Pose2 min
- 3Cat–Cow2 min
- 4Standing Forward Fold2 min
- 5Butterfly Pose5 min
- 6Cobra Pose5 min
- 7Chair Pose5 min
- 8Sphinx Pose5 min
- 9Crescent Lunge5 min
- 10Supine Spinal Twist5 min
- 11Reclining Bound Angle5 min
- 12Happy Baby5 min
- 13Corpse Pose5 min
Poses Used in This Sequence
