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20-Minute Yin Yoga for Bedtime

20-Minute Yin Yoga for Bedtime — video by Travis Eliot Play · 22:15

Video by Travis Eliot on YouTube · Open on YouTube

A slow wind-down class of long, quiet holds: child's pose, a brief down dog, sleeping swan (pigeon) on each side, butterfly, a seated forward fold, a reclined knee twist and final rest. Made to do just before bed; pillows can be used as props.

  • 22 min
  • All levels
  • Low impact (no jumping)
  • mat
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Step by step 8

Tap a time to watch that step in the video.

  1. Child's pose: hips back to the heels, forehead on the floor or a pillow, letting the breath move on its own. 0:51
  2. Ease into downward dog for a couple of breaths, walking out the feet to stretch the calves. 3:41
  3. Sleeping swan, right leg forward: left leg long behind you, then drape the body over the front leg. 4:01
  4. Sleeping swan on the left side, with a pillow under the hip if you need support. 6:38
  5. Butterfly: soles together, knees open, lift tall, then fold forward, resting the head on a block if you like. 9:56
  6. Seated forward fold (caterpillar): legs straight out, fold over them with a block under the forehead if needed. 13:20
  7. Lying down, hug the knees, open the arms and let both knees fall to the right, then to the left. 16:51
  8. Savasana: lie still and rest, then rock up to sitting to close. 18:37

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

Form cues from the coach

  • Rest the forehead on a pillow or block if it does not reach the floor
  • Pad under the hip in sleeping swan if you need support
  • Let the breath move on its own and stay still in each shape

What it works

Tap an area for more videos that work it.

Joints it uses 3 takes load

  • Shoulders takes loadbrief downward dogs between poses
  • Wrists & hands takes loadbrief downward dogs, all fours
  • Hips takes loadsleeping swan and butterfly, minutes-long holds
  • Upper back movesrounded folds, reclined twist
  • Lower back moveslong seated folds, child's pose, knee twist
  • Knees moveschild's pose, bent front knee in sleeping swan
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • 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: Pillows, block or bolster support the head and hip in holds

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 Travis Eliot; 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