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20-Minute Bedtime Yoga: Gentle Seated and Lying Stretches

20-Minute Bedtime Yoga: Gentle Seated and Lying Stretches — video by YOGATX Play · 20:16

Video by YOGATX on YouTube · Open on YouTube

A slow floor class for the evening: seated forward bends, side-body stretches and head-to-knee folds, then knee hugs, lying twists and a short rest. Suits beginners who want to wind down before bed.

  • 20 min
  • Beginner
  • Low impact (no jumping)
  • mat
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Step by step 10

Tap a time to watch that step in the video.

  1. Seated cross-legged with the hands on the knees: sit tall, close your eyes and settle the breath. 0:38
  2. Walk the hands forward into a bow, then over to the right and the left, keeping the opposite hip down. 1:45
  3. Right leg out, left foot to the inner thigh: fold forward with the toes flexed and the thigh turned out. 4:22
  4. Arc sideways over the right leg with the left arm overhead, then turn to fold over it and stretch back. 5:55
  5. Left leg out, right foot to the inner thigh: fold forward with the toes flexed and the left hip down. 8:52
  6. Side-body stretch over the left leg, then turn and fold over it, and stretch back on your right hand. 10:02
  7. Seated forward fold over both legs: reach towards the toes with a flat back and the belly drawn in. 12:14
  8. On your back: hug the right knee and open it out to the right, then cross it over into a twist. 13:58
  9. Left knee: hug it in and open it out to the left, then twist it across to the right. 16:11
  10. Hug both knees and curl up, then release into rest with the palms up and the feet falling open. 18:10

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Keep the outstretched leg's toes flexed and the thigh turned out, even if you fold less
  • Arc sideways over the leg, rather than forward, to stretch the side body
  • Fold toward your toes with a long back, not toward your knees

What it works

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Upper back movesside-body bends, lying twists
  • Lower back movesseated forward folds, side bends, twists
  • Hips movesseated folds, head-to-knee, knee to chest
  • Down on the floor. You get down to the floor and back up again.
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.

Easier option from the coach: Bend the knee in the folds; elbow on the floor in the side bend

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by YOGATX; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety