10-Minute Wind-Down Before Bed

10:00 total · 7 poses · Beginner · Pin it (opens in a new tab)

Slow floor poses and breathing for the end of the day, finishing with Legs Up the Wall and a few minutes of rest. Do it on a mat in a dim room. Nothing here is strenuous: skip any pose that does not feel good.

Move slowly; skip anything that hurts. Not medical advice.

Listen as an audio class (10:09)

The same routine as the timer below, as one recording: press play and follow the cues without watching the screen.

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Follow-along timer

Pose 1 of 7

Lying on your back, knees bent: slow breathing, hands on belly

In through the nose for about 5, out for 5 to 6, no holds

1:00

Next up: Knee to chest, one leg at a time

0:00 of 10:00

The poses

  1. 1

    Lying on your back, knees bent: slow breathing, hands on belly

    In through the nose for about 5, out for 5 to 6, no holds

    60 s

  2. 2

    Knee to chest, one leg at a time

    Exhale to draw the knee in, inhale to ease off

    30 s per side (60 s)

  3. 3

    Knees-bent twist, knees resting on a pillow

    Exhale as the knees lower

    40 s per side (80 s)

  4. 4

    Child's Pose, with a pillow under your chest if you like

    Breathe into your back; let each exhale soften your hips toward your heels

    60 s

  5. 5

    Reclined Bound Angle: soles together, knees open onto pillows

    Slow breaths; let the knees sink

    100 s

  6. 6

    Legs Up the Wall, or calves on a chair seat

    Let your breathing slow down

    120 s

  7. 7

    Rest on your back, eyes closed or looking at one spot

    Let the breath settle

    120 s

  8. Total 600 s = 10:00

"Per side" means that time on one side, then the same on the other. Transitions are part of each pose's time.

Check first if any of these apply

  • Pregnancy: skip poses with long periods lying on your back, or ask your prenatal care provider.
  • Osteoporosis or low bone density: keep the twist small, keep your head on the floor when you draw a knee in, and ask your doctor or physical therapist before twists.
  • Glaucoma, high eye pressure or uncontrolled high blood pressure: ask your doctor before Legs Up the Wall.
  • A recent hip replacement: skip the twist, the knee hug and Reclined Bound Angle unless your surgeon has cleared them.
  • Knee injury or pain with deep knee bending: skip Child's Pose, or hug your knees to your chest instead.
  • Reflux or trouble breathing lying flat: raise your head and chest on pillows.

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