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 back
Virabhadrasana I
2 min(15 breaths)
From Mountain Pose, step your left foot back about a metre.
strengthens the legs, glutes, and coreAnjaneyasana
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 legUttanasana
5 min(40-50 breaths)
Stand in Mountain Pose.
deeply stretches the hamstrings, calves, and lower back
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 hamstringsUtkatasana
5 min(40-50 breaths)
Stand in Mountain Pose with feet together or hip-width apart.
strengthens the thighs, calves, spine, and anklesSalabhasana
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 legs
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 II
5 min(50 breaths)
Stand with feet about a metre apart.
strengthens and tones the legs and anklesPaschimottanasana
5 min(40 breaths)
Sit on your mat with both legs extended in front of you.
stretches the hamstrings, calves, and spineSupta 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
- 3Warrior I2 min
- 4Crescent Lunge2 min
- 5Standing Forward Fold5 min
- 6Bridge Pose5 min
- 7Chair Pose5 min
- 8Locust Pose5 min
- 9Cobra Pose5 min
- 10Warrior II5 min
- 11Seated Forward Fold5 min
- 12Reclining Bound Angle5 min
- 13Corpse Pose5 min
Poses Used in This Sequence
