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Breathing & recovery

Bedtime stretch routine

Low effort, slow breathing, everything on the floor. Dim the lights and let each position settle.

10 minBeginner7 movesA wallBack · Shoulders · Hamstrings
Follow along: a timer, a cue and the next move, one step at a time.

Routine

  1. Child's Pose (Balasana)60 s
    Beginner · Back, Shoulders, Glutes · 3D demoHarder: Bow pose (Dhanurasana)
  2. Supine spinal twist (Supta Matsyendrasana)45 s each side
    Beginner · Back, Glutes · 3D demoHarder: Seated twist, bottom leg straight
  3. Happy Baby (Ananda Balasana)45 s
    Beginner · 3D demo
  4. Reclining Bound Angle (Supta Baddha Konasana)60 s
    Beginner · 3D demoHarder: Wide-angle seated forward fold (Upavistha Konasana)
  5. Legs up the wall (Viparita Karani)2 min
    Beginner · Hamstrings, Calves · 3D demoHarder: Plow pose (Halasana)
  6. 4-7-8 Breathing4 rounds
    Beginner · 3D demo
  7. Corpse Pose (Savasana)2 min
    Beginner · 3D demo

Tips

  • Breathe out longer than you breathe in.
  • Do it in bed if the floor feels like effort.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Find more moves like these

More breathing & recovery

Breathing exercises to relax

A 5-minute breathing routine: box breathing, 4-7-8 breathing, crocodile breathing and alternate nostril breathing.

5 minBeginner4 movesNo equipment

Questions people ask

How long does the bedtime stretch routine take?

About 10 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 0 of its 7 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.