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 spine
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 core
Virabhadrasana II
2 min(15 breaths)
Stand with feet about a metre apart.
strengthens and tones the legs 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 spinePhalakasana
5 min(40-50 breaths)
Begin in Downward Dog, then shift forward so wrists are below shoulders.
strengthens the entire core, including deep stabilisersSalabhasana
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
Tadasana
5 min(40-50 breaths)
Stand with feet together or hip-width apart, big toes touching.
improves posture and body awarenessAnjaneyasana
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 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.
- 1Seated Forward Fold3 min
- 2Triangle Pose2 min
- 3Warrior I2 min
- 4Warrior II2 min
- 5Sphinx Pose5 min
- 6Plank Pose5 min
- 7Locust Pose5 min
- 8Mountain Pose5 min
- 9Crescent Lunge5 min
- 10Supine Spinal Twist5 min
- 11Head-to-Knee Pose5 min
- 12Happy Baby5 min
- 13Corpse Pose5 min
Poses Used in This Sequence
