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 awarenessAnjaneyasana
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
Virabhadrasana II
2 min(15 breaths)
Stand with feet about a metre apart.
strengthens and tones the legs and ankles
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 muscles
Virabhadrasana I
5 min(40-50 breaths)
From Mountain Pose, step your left foot back about a metre.
strengthens the legs, glutes, and coreUttanasana
5 min(40-50 breaths)
Stand in Mountain Pose.
deeply stretches the hamstrings, calves, and lower back
Vrksasana
5 min(40-50 breaths)
Stand in Mountain Pose with feet together.
improves balance and proprioceptionUtkatasana
5 min(40-50 breaths)
Stand in Mountain Pose with feet together or hip-width apart.
strengthens the thighs, calves, spine, and anklesViparita Karani
5 min(50 breaths)
Sit sideways next to a wall.
relieves tired, swollen legs and feetMatsyasana (Supported)
5 min(40 breaths)
Place a bolster horizontally on your mat (or use two stacked blocks).
opens the chest, heart, and throat gentlyJanu Sirsasana
5 min(40 breaths)
Sit with both legs extended.
stretches the hamstrings, groin, and lower backSavasana
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
- 3Crescent Lunge2 min
- 4Warrior II2 min
- 5Cobra Pose5 min
- 6Warrior I5 min
- 7Standing Forward Fold5 min
- 8Tree Pose5 min
- 9Chair Pose5 min
- 10Legs Up the Wall5 min
- 11Supported Fish Pose5 min
- 12Head-to-Knee Pose5 min
- 13Corpse Pose5 min
Poses Used in This Sequence
