Yoga for Better Sleep
A wind-down sequence designed to quiet the body and mind before bed. These restorative poses release the physical tension of the day and ease the nervous system into a state ready for deep rest.
Legs Up the Wall
Viparita Karani
Sit sideways against a wall, swing the legs up so they rest against it, and lie flat on the back with arms relaxed.
Child's Pose
Balasana
Kneel, big toes together, knees wide or together, fold torso forward to rest on or between the thighs, arms extended or resting alongside the body.
Savasana
Corpse Pose
Lie flat on the back, arms and legs relaxed and slightly apart, eyes closed. The final resting pose at the end of practice.
Supported Forward Fold
A fully passive seated forward fold where the torso rests on a bolster or stacked blankets placed over the legs. By removing all muscular effort, this pose allows the nervous system to shift into rest mode and the back body to release deeply over time. It is a cornerstone of restorative yoga and Yin practice — held for minutes, not breaths.
Happy Baby
Ananda Balasana
A supine hip opener that mimics the natural curiosity of a baby lying on its back. Happy Baby gently releases the hips, inner groins, and lower back simultaneously — making it one of the most effective restorative poses in yoga. It calms the nervous system and works well at the end of any practice.
Supine Twist
Lying on the back, hug one knee to the chest and let it fall across the body while the same-side arm extends out, shoulders grounding.
Easy Seated Pose
Sukhasana
Cross-legged seat on the mat or a folded blanket, spine tall, hands resting on the knees. The default meditation and breathing posture.
Seated Forward Fold
Paschimottanasana
Legs extended straight, fold the torso forward over the legs, hands reaching toward the feet.
Restorative Fish Pose
Lie back over a bolster or rolled blanket placed between the shoulder blades, arms open wide, legs extended.
Bound Angle Pose
Baddha Konasana
Seated with the soles of the feet together and knees opening out to the sides. Fold forward gently for a deeper stretch.