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
Matsyasana (Supported)
3 min(20-30 breaths)
Place a bolster horizontally on your mat (or use two stacked blocks).
opens the chest, heart, and throat gentlyJanu Sirsasana
2 min(15 breaths)
Sit with both legs extended.
stretches the hamstrings, groin, and lower backPaschimottanasana
2 min(15 breaths)
Sit on your mat with both legs extended in front of you.
stretches the hamstrings, calves, and spine
Virabhadrasana II
2 min(15 breaths)
Stand with feet about a metre apart.
strengthens and tones the legs and ankles
Virabhadrasana I
5 min(40-50 breaths)
From Mountain Pose, step your left foot back about a metre.
strengthens the legs, glutes, and coreAnjaneyasana
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 legUtkatasana
5 min(40-50 breaths)
Stand in Mountain Pose with feet together or hip-width apart.
strengthens the thighs, calves, spine, and ankles
Tadasana
5 min(40-50 breaths)
Stand with feet together or hip-width apart, big toes touching.
improves posture and body awareness
Trikonasana
5 min(40-50 breaths)
Stand with feet about a metre apart.
stretches and strengthens the thighs, knees, and anklesSalabhasana
5 min(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 legsSupta Matsyendrasana
5 min(40 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.
- 1Supported Fish Pose3 min
- 2Head-to-Knee Pose2 min
- 3Seated Forward Fold2 min
- 4Warrior II2 min
- 5Warrior I5 min
- 6Crescent Lunge5 min
- 7Chair Pose5 min
- 8Mountain Pose5 min
- 9Triangle Pose5 min
- 10Locust Pose5 min
- 11Supine Spinal Twist5 min
- 12Reclining Bound Angle5 min
- 13Corpse Pose5 min
Poses Used in This Sequence
