Evening / Bedtime Yoga
Not yet reviewed by a qualified teacher · Needs verification: names and instructions not yet confirmed by two sources
- Also called
- Evening Yoga, Evening Sequence, Wind-Down Yoga
- Tradition
- Modern hatha (YogaVacation educational flow)
- Order
- Newly designed educational flow
- Level
- Beginner
- Approximate duration
- about 15 minutes
- Focus
- Evening
- Audience
- Beginners, Older adults
- Props
- Blanket, Cushion, Mat, Wall
A newly designed educational flow, not a traditional sequence. Teachers order these poses in many ways.
Origin and source
Newly designed by YogaVacation (2026). There is no traditional evening sequence.
Who it is for
Able to get down to the floor (the last three steps can be done on a bed). No experience needed.
The steps in order
Version shown: YogaVacation bedtime yoga: child pose, cat-cow, seated forward fold, reclining twist, happy baby, legs up the wall, corpse
| # | Step | Breath | Side | Hold | Cues and options |
|---|
| 1 |  Child pose
Bālāsana | Free breathing | | 1 minute
YogaVacation (suggested) | Transition: Kneel, knees wide, fold forward, forehead on the mat or a pillow. Easier option: Pillow under the chest; blanket behind the knees. |
| 2 |  Slow cat-cow
Marjaryasana-Bitilasana | Free breathing | | 6 slow rounds
YogaVacation (suggested) | Transition: Come to hands and knees; inhale arch, exhale round, slower than in the morning. Easier option: Forearms down. |
| 3 |  Seated forward fold, knees soft
Paścimottānāsana | Exhale | | 1 minute
YogaVacation (suggested) | Transition: Sit, legs forward, bend the knees and rest the chest towards the thighs. Easier option: Pillow on the thighs to rest the chest on; sit on a cushion. |
| 4 |  Reclining twist | Free breathing | Each side | 1 minute each side
YogaVacation (suggested) | Transition: Lie down, knees bent, let both knees fall to the left, then to the right. Easier option: Pillow between or under the knees. |
| 5 |  Happy baby
Ānanda Bālāsana | Free breathing | | 1 minute
YogaVacation (suggested) | Transition: Hold the outer feet or the backs of the thighs, knees towards the armpits. Easier option: Hold behind the thighs; or hug the knees instead. |
| 6 |  Legs up the wall (or on a pillow in bed) | Free breathing | | 3-5 minutes
YogaVacation (suggested) | Transition: Sit sideways to the wall and swing the legs up as you lie back. Easier option: Calves on a chair or pillows. |
| 7 |  Corpse pose
Śavāsana | Free breathing | | 3-5 minutes
YogaVacation (suggested) | Transition: Lie flat, arms by the sides, blanket over you. Easier option: Side-lying rest with a pillow between the knees. |
Left and right
Reclining twist: right, then left. All other poses symmetrical.
Repetitions and counting
Cat-cow 6 slow rounds; other poses about 1 minute each. One pass.
Props and adaptations
Pillows and blankets; forearms down in cat-cow; bent knees in the forward fold; calves on a chair or pillows instead of the wall; side-lying rest.
Precautions
- Glaucoma, uncontrolled high blood pressure or heart conditions: ask before legs-up poses.
- Knee problems: pad or replace child pose.
- Pregnancy: side-lying instead of supine poses; ask your midwife or doctor.
- Persistent sleep problems: talk to a doctor; this is a wind-down, not a treatment.
Learn it with a teacher: Not usually needed for these gentle poses; ask a teacher if any pose causes discomfort.
General information, not medical advice. Poses do not cure illness. If you are pregnant, injured or have a health condition, check with your doctor and tell your teacher before you practise.
Easier alternatives
Restorative Yoga Sequence (https://yogavacation.com/practice-plans/restorative-sequence/)
Chair Yoga Sequence (https://yogavacation.com/practice-plans/chair-yoga-sequence/)
https://yogavacation.com/practice-plans/bedtime-yoga/ · printed October 19, 2026