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
Supta Baddha Konasana
3 min(20-30 breaths)
Lie on your back.
opens the hips and inner groins passively
Virabhadrasana I
2 min(15 breaths)
From Mountain Pose, step your left foot back about a metre.
strengthens the legs, glutes, and coreUttanasana
2 min(15 breaths)
Stand in Mountain Pose.
deeply stretches the hamstrings, calves, and lower back
Marjaryasana–Bitilasana
2 min(15 breaths)
Begin on all fours, wrists below shoulders, knees below hips.
gently warms and mobilises the entire spineSalabhasana
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 legsPhalakasana
5 min(40-50 breaths)
Begin in Downward Dog, then shift forward so wrists are below shoulders.
strengthens the entire core, including deep stabilisersSalamba Bhujangasana
5 min(40-50 breaths)
Lie on your belly with legs extended, tops of feet on the mat.
gently stretches and strengthens the spineBaddha 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
Trikonasana
5 min(50 breaths)
Stand with feet about a metre apart.
stretches and strengthens the thighs, knees, and ankles
Savasana
5 min(40 breaths)
Lie on your back on the mat.
calms the nervous system and promotes deep rest
Balasana
5 min(40 breaths)
Kneel on your mat and bring your big toes to touch behind you.
gently stretches the hips, thighs, and anklesSavasana
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.
- 1Reclining Bound Angle3 min
- 2Warrior I2 min
- 3Standing Forward Fold2 min
- 4Cat–Cow2 min
- 5Locust Pose5 min
- 6Plank Pose5 min
- 7Sphinx Pose5 min
- 8Butterfly Pose5 min
- 9Chair Pose5 min
- 10Triangle Pose5 min
- 11Corpse Pose5 min
- 12Child's Pose5 min
- 13Corpse Pose5 min
Poses Used in This Sequence
