Move · Videos · Yoga · 15 min

15-Minute Relaxing Bedtime Yoga

15-Minute Relaxing Bedtime Yoga — video by Charlie Follows Play · 15:23

Video by Charlie Follows on YouTube · Open on YouTube

A slow wind-down with long holds before sleep: seated side stretches and twists, pigeon pose, a supported bridge on a block or pillow, reclined twists and butterfly, ending in savasana.

  • 15 min
  • All levels
  • Low impact (no jumping)
  • mat
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Step by step 10

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  1. Seated side stretch: left leg long, right foot to the inner thigh, reach the right arm over to the left. 0:20
  2. Seated twist: face the left leg, right knee bent up, hug it with the left arm and turn to the right. 1:45
  3. Switch legs: right leg long, left foot in, and reach the left arm over to the right, with a pillow if you like. 2:45
  4. Seated twist to the left: left knee bent up, right arm around it, left hand behind you for support. 4:02
  5. Pigeon pose, left knee forward, with a pillow or block under the left hip if needed; rest on the forearms. 4:53
  6. Pigeon pose on the right side, with support under the right hip if needed, folding forward to rest. 6:33
  7. Supported bridge: lift the hips, slide a block or pillow under the base of the spine and rest on it. 8:14
  8. Remove the support and roll down, then with arms in a T let the bent knees fall slowly side to side. 10:26
  9. Reclined butterfly: soles of the feet together, knees wide, pillows under the knees for support if needed. 11:38
  10. Savasana: legs long, arms by your sides, softening a little more with each breath out. 12:58

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

Form cues from the coach

  • Rest a pillow or block under the hip in pigeon if it does not reach the floor
  • Let the block under your sacrum take your weight in supported bridge
  • Soften any part of the body you notice tensing with each exhale

What it works

Tap an area for more videos that work it.

Joints it uses 1 take load

  • Hips takes loadpigeon pose each side, butterfly, bridge
  • Upper back movesseated twists, side stretches, reclined twist
  • Lower back movesseated twists, supported bridge, reclined twist
  • Knees movespigeon pose, butterfly, tabletop
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Pillow or block under the hip in pigeon and under the knees in butterfly

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 Charlie Follows; 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