Examples of Restorative Yoga Sequence for Better Sleep

Restorative yoga is a gentle, calming practice that can significantly improve your sleep quality. By incorporating supportive poses, it helps to release tension, calm the mind, and prepare the body for a restful night. Here are three diverse examples of restorative yoga sequences specifically designed for better sleep.

Example 1: Evening Wind Down Sequence

This sequence is perfect for winding down after a long day. It’s designed to help you transition from the busyness of the day into a calming evening routine.

• Start in Child’s Pose (Balasana): Kneel on the mat, sit back on your heels, and stretch your arms forward on the ground. Breathe deeply for 5-10 breaths, allowing your body to relax and melt into the floor.
• Move into Supported Bridge Pose (Setu Bandha Sarvangasana): Lie on your back, bend your knees, and place your feet flat on the floor. Lift your hips and slide a block or cushion under your sacrum for support. Hold for 5-10 breaths to open the chest and release tension in the back.
• Transition to Legs-Up-The-Wall Pose (Viparita Karani): Move to a wall and lie on your back, extending your legs up the wall. This pose promotes relaxation and reduces fatigue. Stay here for 5-10 minutes, focusing on your breath.
• Finish with Savasana (Corpse Pose): Lie flat on your back, arms relaxed by your sides, and let your body sink into the mat. Stay in this pose for 5-10 minutes, allowing your body to absorb the benefits of the sequence.

Notes: Use props like bolsters or blankets for additional comfort. Consider dimming the lights or playing soft music to create a serene environment.

Example 2: Midweek Relaxation Sequence

Ideal for those stressful midweek nights, this sequence helps to alleviate tension accumulated during the week and promote a sense of calm.

• Begin in Supported Child’s Pose: Use a bolster or pillow under your chest for added support. Breathe deeply for 5-10 breaths, feeling the gentle stretch in your back.
• Shift to Supported Fish Pose (Matsyasana): Lie on your back with a block or bolster supporting your upper back and head. Let your arms rest out to the sides. Hold for 5-10 minutes, allowing your heart to open and your breath to deepen.
• Move into Seated Forward Bend (Paschimottanasana): Sit with your legs extended in front of you. Use a strap around your feet if you can’t reach. Fold forward gently and hold for 5-10 breaths.
• Conclude with a Gentle Twist: While lying on your back, bring your knees to one side, arms extended to the sides. Hold for 5-10 breaths on each side, releasing any residual tension.

Notes: Focus on slow, deep breaths throughout the sequence. You can also use essential oils like lavender to enhance relaxation.

Example 3: Pre-Sleep Relaxation Sequence

This sequence is designed specifically to prepare your body and mind for sleep, making it a great addition to your nighttime routine.

• Start in Supta Baddha Konasana (Reclining Bound Angle Pose): Lie on your back with the soles of your feet together and knees wide apart. Use cushions under your knees for support. Stay here for 5-10 minutes, breathing deeply and allowing your body to relax.
• Transition to Cat-Cow Stretches (Marjaryasana-Bitilasana): Get on all fours and flow between arching your back and rounding it. Repeat this for 5-10 breaths to release any tension from the spine.
• Shift into a Supported Forward Bend: Sit with your legs extended and use a bolster to support your upper body as you fold forward. Hold for 5-10 breaths, feeling the calming stretch in your back.
• Finish with a Long Savasana: Lie flat on your back, this time allowing your legs to be slightly apart and arms resting away from the body. Stay here for 10-15 minutes, focusing on letting go of all thoughts and distractions.

Notes: Create a calming atmosphere with low lighting and soft music. Consider practicing these poses right before bedtime for optimal benefits.