3 Restorative Yoga Poses for Deep Sleep and Relaxation

Tossing and turning? You're not alone. The secret to better sleep isn't trying harder—it's letting go. Restorative yoga uses pillows and blankets to support your body, signaling your nervous system to shift into "rest and digest" mode. These three cozy poses are your ticket to deep, nourishing rest. No flexibility needed.

1. Supported Child's Pose

Why it works: This fetal-like pose creates safety, calming your nervous system and releasing stress from your back, shoulders, and hips.How to do it:

Kneel, bring your big toes to touch, and knees wide.

Place a pillow between your thighs and fold your torso over it.

Rest your cheek on the pillow, arms relaxed.

Breathe deeply for 2-5 minutes, turning your head halfway.

2. Legs-Up-The-Wall with a Bolster

Why it works: It’s the ultimate reset. Elevating your legs improves circulation and calms your heart rate, while the bolster supports your lower back.How to do it:

Place a bolster a few inches from a wall.

Sit on it, swing your legs up the wall, and lie back.Rest your arms out, palms up.

Close your eyes and breathe for 5-10 minutes.

3. Supported Reclining Bound Angle

Why it works: This supported heart and hip opener eases anxiety and quiets a busy mind, allowing your body to fully surrender.How to do it:

Sit, bring soles of feet together, knees apart.Place a bolster behind you and pillows under your knees.

Recline back, letting the bolster support your spine and head.

Rest arms by your sides. Breathe deeply for 3-5 minutes.

Your Gateway to Deeper Practice

This art of supported rest is a powerful part of yoga. In our 200 hour yoga teacher training in Bali , we explore these principles deeply, teaching how to guide others into profound relaxation. For now, let these poses be your nightly ritual for peaceful sleep.