Examples of Restorative Yoga for Better Sleep: 3 Examples You Can Actually Do Tonight

Let’s skip the theory and go straight to practice. Here are three real-life, beginner-friendly examples of restorative yoga for better sleep that you can set up in your bedroom and do in pajamas. These are the best examples I’ve seen work for tired, stressed people who don’t want a workout at 10 p.m. — they just want to relax.

You’ll see three main poses:

• A supported forward fold to quiet your brain
• A gentle heart-opener to release tension
• A legs-up variation to soothe tired legs and calm your nervous system

Along the way, I’ll give extra variations so you end up with more than just 3 examples — you’ll have a mini toolkit of examples of restorative yoga for better sleep you can rotate through during the week.

Example of restorative yoga for better sleep #1: Supported Child’s Pose (Balasana)

If you only try one pose from this list, make it this one. Supported Child’s Pose is one of the best examples of restorative yoga for better sleep because it mimics the body language of rest: curled in, supported, safe.

How to set it up

Spread a yoga mat, blanket, or even a folded comforter on the floor. Bring your knees wide and your big toes toward each other, like you’re making a V shape with your legs. Place a firm pillow, folded blanket, or couch cushion lengthwise between your thighs.

Gently lower your torso down onto the pillow so your chest and belly are fully supported. Turn your head to one side, resting your cheek. Let your arms drape forward, elbows soft, hands relaxed.

If your hips feel tight, slide another folded blanket between your hips and heels. The goal is zero strain.

How long to hold

Stay for 3–5 minutes, breathing slowly through your nose. Every minute or so, notice where you’re holding tension — jaw, shoulders, belly — and invite those areas to soften.

Halfway through, turn your head to the other side.

Why it helps with sleep

This pose gently rounds your spine and gives your belly something to rest on, which can be surprisingly comforting. Many people describe it as “being hugged by the floor.” It’s a classic example of restorative yoga for better sleep because it:

• Encourages slower breathing
• Calms the fight-or-flight response
• Helps your mind shift from planning and worrying into sensing and feeling

Recent surveys show that up to one-third of adults report short sleep duration or poor sleep quality in the U.S. alone (CDC). Simple, low-effort practices like this can be a realistic first step before turning to screens or late-night snacks.

Easy variations (more real examples from one pose)

If you want more examples of restorative yoga for better sleep: 3 examples to grow into 6 or more, try these tweaks:

• Hug-a-pillow version: Wrap your arms around the pillow like you’re hugging it. This can feel extra grounding if your mind is racing.
• Side-body version: Slide your pillow slightly to the right and fold your torso over it at an angle. This gives a gentle twist to your spine. After 2–3 minutes, move the pillow to the left.
• Bedside version: Kneel on the floor next to your bed and fold forward onto the mattress instead of the floor. This is great if getting down low is uncomfortable.

All of these are still valid examples of restorative yoga for better sleep, just customized to your body and your space.

Example of restorative yoga for better sleep #2: Supported Heart Opener on Pillows

Long day at a computer? Tight chest, rounded shoulders, stiff neck? This supported heart opener is another of the best examples of restorative yoga for better sleep because it gently undoes “desk posture” and encourages deeper, slower breathing.

How to set it up

You’ll need 2–3 pillows or folded blankets.

Sit on the floor with your knees bent and feet on the ground. Place your stack of pillows or blankets behind you, so when you lean back, they’ll support your spine from your lower ribs up to the back of your head.

Slowly lean back onto the support. Adjust until:

• Your lower back feels neutral, not jammed
• Your chest feels gently lifted, not stretched to the max
• Your head is fully supported, chin slightly tucked

Let your arms rest out to the sides, palms facing up. You can keep your knees bent with feet on the floor, or bring the soles of your feet together and let your knees fall open like a butterfly shape, adding pillows under the thighs if needed.

How long to hold

Stay for 5–10 minutes, or even longer if it feels good.

Breathe in through your nose, letting your ribs expand out to the sides. Exhale slowly, like you’re fogging a mirror but with your lips closed. Aim for your exhale to be a little longer than your inhale — for example, 4 counts in, 6 counts out. This kind of breathing is supported by research as a way to calm the nervous system and may help prepare the body for sleep (NIH).

Why it helps with sleep

This pose is a gentle example of restorative yoga for better sleep that works on both body and mind:

• Opens the front of the body so breathing feels easier and fuller
• Signals safety and ease to your nervous system (you’re literally lying back and being held)
• Can release some of the tight, shallow breathing patterns that show up with stress and anxiety

When your breath slows down, your heart rate often follows. This shift into a more relaxed state is linked with better sleep onset and quality (Mayo Clinic).

Variations to create more examples

You can turn this into several real examples of restorative yoga for better sleep just by changing your leg position or arm support:

• Cactus arms: Bend your elbows to 90 degrees, palms up, like a goalpost shape. This opens the chest a bit more.
• Weighted blanket version: Place a folded blanket or light pillow over your belly. The gentle weight can feel grounding.
• Side-lying heart opener: If lying on your back isn’t comfortable, lie on your right side with a pillow under your head and another hugged to your chest. This softer, side-lying setup is still an effective example of a heart-opening, restorative position for sleep.

Example of restorative yoga for better sleep #3: Legs Up Variation (Viparita Karani)

You’ve probably seen pictures of people with their legs up the wall. There’s a reason this pose shows up in almost every list of examples of restorative yoga for better sleep: 3 examples or more. It’s simple, grounding, and surprisingly soothing for both body and mind.

How to set it up (wall version)

Sit sideways with one hip close to a wall. Gently swing your legs up onto the wall as you lower your back onto the floor or a folded blanket. Scoot your hips closer or farther from the wall until your hamstrings feel comfortably stretched or barely stretched at all.

Place a folded blanket under your hips if you like a slight lift. Let your arms rest out to the sides, palms up.

Close your eyes if that feels safe, or soften your gaze.

No-wall version (bed or couch)

If you don’t have a free wall, here’s another real example of restorative yoga for better sleep using what you already have.

Lie on your back on your bed and place your calves up on a chair, ottoman, or the side of your couch so your knees are bent at about 90 degrees. This takes pressure off your lower back and lets your legs fully relax.

How long to hold

Stay for 5–15 minutes. Start shorter if you’re new to it.

If your feet start to tingle, bend your knees and slide your feet down the wall or off the support for a break, then reset.

Why it helps with sleep

This is one of the best examples of restorative yoga for better sleep for people who stand a lot, sit all day, or deal with restless legs at night. Benefits may include:

• Gentle support for circulation in the legs
• Relief for tired feet and calves
• A naturally slower breathing pattern as your body settles

Although more research is still emerging on specific poses, restorative and gentle yoga practices have been associated with improved sleep quality and reduced insomnia symptoms in some studies (Harvard Health).

Variations to explore more examples

• Wide-leg wall: Slide your heels a bit wider on the wall so your legs form a V shape. This changes the stretch and can feel less intense on the hamstrings.
• Butterfly legs: Bring the soles of your feet together against the wall, letting your knees open out to the sides.
• Blanket under ankles: If your heels feel sharp against the wall or chair, tuck a small towel or blanket under them.

Each variation is another example of restorative yoga for better sleep, giving you options depending on your mood and energy.

Turning these 3 examples into a 15–20 minute bedtime routine

You now have examples of restorative yoga for better sleep: 3 examples that are simple, quiet, and kind to your nervous system. Here’s how to turn them into an actual routine instead of just “good intentions.”

Try this flow:

• Start with Supported Child’s Pose for 3–5 minutes
• Move into the Supported Heart Opener for 5–10 minutes
• Finish with Legs Up the Wall or on a chair for 5–10 minutes

That’s your 15–25 minute wind-down. Lights low, phone on airplane mode, maybe soft music if that helps you relax.

If 20 minutes feels like too much, pick just one example of restorative yoga for better sleep and do it for 5–10 minutes. Better to do a little consistently than aim big and skip it altogether.

Small tips that make a big difference

• Do it at the same time most nights so your body starts to associate these poses with sleep.
• Keep props nearby: a basket with pillows, blankets, maybe an eye mask.
• Pair the routine with one other calming habit, like herbal tea or reading a paper book for 5 minutes.

These small signals add up and can support healthier sleep habits over time, which is exactly what organizations like the CDC recommend for better sleep hygiene.

More real-world examples of restorative yoga for better sleep

If you enjoy the three main poses, here are a few more examples of restorative yoga for better sleep to sprinkle in on different nights:

• Reclined Bound Angle Pose: Lie on your back, bring the soles of your feet together, and let your knees fall open. Support your knees with pillows so there’s no pulling in your hips.
• Side-Lying Fetal Pose: Lie on your side with a pillow between your knees and one hugged to your chest. This is basically a restorative yoga version of how many people naturally sleep.
• Supported Seated Forward Fold: Sit with your legs straight or slightly bent, stack pillows on your thighs, and fold forward to rest your chest and head on the pillows.

All of these are gentle, accessible examples of restorative yoga for better sleep. Rotate them based on what your body is asking for: more curling in, more opening, or more leg support.

FAQ about examples of restorative yoga for better sleep

What are the best examples of restorative yoga for better sleep for beginners?

For beginners, the best examples of restorative yoga for better sleep are Supported Child’s Pose, a simple Supported Heart Opener on pillows, and Legs Up the Wall or legs on a chair. These three examples need minimal flexibility and can be done right on your bedroom floor or bed.

Can you give an example of a 10-minute restorative yoga routine before bed?

Yes. One easy example of a 10-minute routine: 4 minutes in Supported Child’s Pose, 3 minutes in a supported heart opener, and 3 minutes with your legs up on a chair. Move slowly between poses, keep the lights low, and focus on lengthening your exhale.

How often should I use these examples of restorative yoga for better sleep?

You can practice these examples of restorative yoga for better sleep every night if you like. Many people notice benefits when they use at least one example of a restorative pose 3–5 evenings per week, especially when combined with consistent bedtimes and screen-free time before sleep.

Are these examples of restorative yoga safe if I have a medical condition?

Most gentle examples of restorative yoga for better sleep are low-impact and safe for many people, but everyone’s situation is different. If you have conditions like glaucoma, uncontrolled high blood pressure, recent surgery, or serious joint issues, check with your healthcare provider first. Resources like the National Institutes of Health offer helpful guidance on yoga and safety.

What if I try these examples and still can’t sleep?

Restorative yoga is one tool, not a magic cure. If these examples of restorative yoga for better sleep don’t help after consistent practice, or if insomnia is affecting your daily life, talk with a healthcare professional. Chronic sleep issues can have many causes, and organizations like Mayo Clinic outline medical and behavioral options that may help.

The bottom line: these examples of restorative yoga for better sleep: 3 examples are meant to be simple enough that you’ll actually do them. No perfect form, no fancy gear, no pressure. Just you, a few pillows, and a quiet invitation to your body: it’s okay to rest now.