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
Trikonasana
2 min(15 breaths)
Stand with feet about a metre apart.
stretches and strengthens the thighs, knees, and ankles
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 leg
Vrksasana
5 min(40-50 breaths)
Stand in Mountain Pose with feet together.
improves balance and proprioceptionUttanasana
5 min(40-50 breaths)
Stand in Mountain Pose.
deeply stretches the hamstrings, calves, and lower backUtkatasana
5 min(40-50 breaths)
Stand in Mountain Pose with feet together or hip-width apart.
strengthens the thighs, calves, spine, and ankles
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 hamstrings
Virabhadrasana II
5 min(40-50 breaths)
Stand with feet about a metre apart.
strengthens and tones the legs and anklesViparita Karani
5 min(50 breaths)
Sit sideways next to a wall.
relieves tired, swollen legs and feetSupta Matsyendrasana
5 min(40 breaths)
Lie on your back with both knees bent.
releases tension in the spine and lower backJanu Sirsasana
5 min(40 breaths)
Sit with both legs extended.
stretches the hamstrings, groin, and lower back
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.
- 1Happy Baby3 min
- 2Triangle Pose2 min
- 3Warrior I2 min
- 4Crescent Lunge2 min
- 5Tree Pose5 min
- 6Standing Forward Fold5 min
- 7Chair Pose5 min
- 8Bridge Pose5 min
- 9Warrior II5 min
- 10Legs Up the Wall5 min
- 11Supine Spinal Twist5 min
- 12Head-to-Knee Pose5 min
- 13Corpse Pose5 min
Poses Used in This Sequence
