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
Tadasana
2 min(15 breaths)
Stand with feet together or hip-width apart, big toes touching.
improves posture and body awarenessUtkatasana
2 min(15 breaths)
Stand in Mountain Pose with feet together or hip-width apart.
strengthens the thighs, calves, spine, and anklesUttanasana
2 min(15 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 hamstrings
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 I
5 min(40-50 breaths)
From Mountain Pose, step your left foot back about a metre.
strengthens the legs, glutes, and coreBaddha Konasana
5 min(40-50 breaths)
Sit on your mat with both legs extended.
opens the inner groins and hip flexorsMalasana
5 min(40-50 breaths)
Stand with feet slightly wider than hip-width, toes angled out.
opens the hips and groinPhalakasana
5 min(50 breaths)
Begin in Downward Dog, then shift forward so wrists are below shoulders.
strengthens the entire core, including deep stabilisersDandasana
5 min(40 breaths)
Sit on your mat with both legs extended straight in front of you.
strengthens the core and back musclesJanu 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
- 2Mountain Pose2 min
- 3Chair Pose2 min
- 4Standing Forward Fold2 min
- 5Bridge Pose5 min
- 6Cobra Pose5 min
- 7Warrior I5 min
- 8Butterfly Pose5 min
- 9Garland Pose5 min
- 10Plank Pose5 min
- 11Staff Pose5 min
- 12Head-to-Knee Pose5 min
- 13Corpse Pose5 min
Poses Used in This Sequence
