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 gentlyAnjaneyasana
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 legPaschimottanasana
2 min(15 breaths)
Sit on your mat with both legs extended in front of you.
stretches the hamstrings, calves, and spine
Marjaryasana–Bitilasana
2 min(15 breaths)
Begin on all fours, wrists below shoulders, knees below hips.
gently warms and mobilises the entire spine
Tadasana
5 min(40-50 breaths)
Stand with feet together or hip-width apart, big toes touching.
improves posture and body awareness
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(40-50 breaths)
Stand with feet about a metre apart.
strengthens and tones the legs and anklesBaddha Konasana
5 min(40-50 breaths)
Sit on your mat with both legs extended.
opens the inner groins and hip flexorsUtkatasana
5 min(40-50 breaths)
Stand in Mountain Pose with feet together or hip-width apart.
strengthens the thighs, calves, spine, and ankles
Virabhadrasana I
5 min(50 breaths)
From Mountain Pose, step your left foot back about a metre.
strengthens the legs, glutes, and coreSupta Baddha Konasana
5 min(40 breaths)
Lie on your back.
opens the hips and inner groins passivelyJanu 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.
- 1Supported Fish Pose3 min
- 2Crescent Lunge2 min
- 3Seated Forward Fold2 min
- 4Cat–Cow2 min
- 5Mountain Pose5 min
- 6Cobra Pose5 min
- 7Warrior II5 min
- 8Butterfly Pose5 min
- 9Chair Pose5 min
- 10Warrior I5 min
- 11Reclining Bound Angle5 min
- 12Head-to-Knee Pose5 min
- 13Corpse Pose5 min
Poses Used in This Sequence
