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After-shift yoga for nurses: a 20-minute restorative class for tired legs, a gentle lower back and winding down for sleep

A 20-minute class for after a shift, two or three times a week. It rests tired legs, moves the lower back gently, settles into the supported poses used in a small trial of nurses working nights, and ends with slow breathing. It's a way to wind down, not a treatment for back pain or burnout, and it doesn't replace breaks, equipment, enough staff or occupational health. The structure is our own and untested.

20 minBeginner11 movesWall, firm cushionHamstrings · Calves · Glutes · Back · Abs · Adductors
Follow along: a timer, a cue and the next move, one step at a time.

Arrive (2 minutes)

  1. Slow breathing (6 breaths a minute)2 min
    Beginner · 3D demoLie or sit; in for about 4, out for about 6, with no holdsEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)

Legs up (about 5 minutes)

  1. Legs up the wall (Viparita Karani)3 to 5 min
    Beginner · Hamstrings, Calves · 3D demoOr rest your calves on a chair; prop your upper body if lying flat makes you dizzy, and skip it in later pregnancyHarder: Plow pose (Halasana)
  2. Ankle circles10 slow circles each way with each foot
    Beginner · Calves, Shins · 3D demoLegs still resting upHarder: Ankle CARs (controlled articular rotations)

A gentle lower back (about 5 minutes)

  1. Pelvic tilt into bridge8 slow tilts
    Beginner · Glutes, Abs, Hamstrings · 3D demoPelvic tilt only; your hips stay downHarder: Glute bridge
  2. Hip windshield wipers10 slow passes
    Beginner · Glutes, Adductors · 3D demoKnees together, small and slowEasier: Supine heel slideHarder: 90/90 switch
  3. Cat-cow6 slow rounds
    Beginner · Back, Abs · 3D demoPain-free range; or sit and do it with your hands on your kneesHarder: Half lord of the fishes (Ardha Matsyendrasana)

Supported rest (about 7 minutes)

  1. Reclining bound angle pose (Supta Baddha Konasana)2 min
    Beginner · Adductors, Chest · 3D demoA cushion under each thighHarder: Wide-angle seated forward fold (Upavistha Konasana)
  2. Supported bridge pose (Setu Bandha Sarvangasana)2 min
    Beginner · Hip flexors, Chest, Abs · 3D demoA firm cushion under your sacrum, not your lower backHarder: Glute bridge
  3. Supine spinal twist (Supta Matsyendrasana)1 min each side
    Beginner · Back, Glutes · 3D demoA cushion under the top knee; keep it gentleHarder: Seated twist, bottom leg straight
  4. Child's Pose (Balasana)1 min
    Beginner · Back, Shoulders, Glutes · 3D demoKnees wide, a cushion under your chestHarder: Extended puppy pose (Uttana Shishosana)

Finish (2 minutes)

  1. Corpse pose (Savasana)2 min
    Beginner · 3D demoKnees bent; to get up, roll to your side and pause

Tips

  • After a shift, two or three times a week, or 5 to 15 minutes of the supported rest block on its own, as nurses in a small trial did.
  • After a night shift, keep the lights low and go to bed when you feel sleepy. Save stronger sessions for days off or before a shift: the HSE advises avoiding vigorous exercise before sleep.
  • Short on time at work? The nurses guide gives a 5-minute standing and chair version for a break; use it in a break you're given, never instead of one.
  • After the first trimester of pregnancy, do the supported rests propped up or on your side, and skip legs up the wall. With glaucoma or high blood pressure that isn't under control, keep your hips on the floor.
  • If arching or twisting sends pain down a leg, leave that move out and see the back pain warning signs.
  • No trial has tested this class as a whole. It doesn't make lifting patients safe; hoists, safe handling programmes and enough staff do that.

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.

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Questions people ask

How long does the after-shift yoga for nurses: a 20-minute restorative class for tired legs, a gentle lower back and winding down for sleep take?

About 20 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, Firm cushion. 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. 2 of its 11 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.