Are you tired of tossing and turning all night, unable to fall into a deep, restful sleep? Poor sleep quality can wreak havoc on your mental and physical health, leaving you feeling groggy and irritable during the day. One way to combat this issue is through the practice of restorative yoga. By using props like blankets, bolsters, and blocks to support your body, you can fully relax and release tension, allowing you to sink into a deeper state of sleep. In this blog, I’ll show you some of my favorite yoga poses for total body relaxation to help you unlock deep sleep.

Child’s Pose (Balasana) 🧍‍♀️

Child’s Pose is a gentle stretch that targets the hips, thighs, and ankles, making it an excellent pose for those who spend a lot of time sitting. To get into the pose, start on your hands and knees with your toes touching. Spread your knees apart while keeping your big toes touching. Lower your hips toward your heels while lengthening your spine. You can place a pillow or folded blanket under your forehead for support. Hold the pose for several minutes while breathing deeply.

A person in Child's Pose with a pillow under their forehead for support

Supported Bridge Pose (Setu Bandha Sarvangasana) 🌉

Supported Bridge Pose is a gentle inversion that calms the nervous system and improves circulation. To get into the pose, lie on your back with your knees bent and feet flat on the ground. Place a block or bolster under your sacrum and adjust it until it feels comfortable. Close your eyes and relax into the pose, taking deep breaths and releasing tension in your body.

A person in Supported Bridge Pose with a block under their sacrum

Legs-Up-The-Wall Pose (Viparita Karani) 🧍‍♀️👣

Legs-Up-The-Wall Pose is a restorative inversion that helps to release tension from the legs and lower back. To get into the pose, find a clear wall space and sit with your right hip against the wall. Lie back on the ground and swing your legs up the wall, so that your hips are up against the baseboard. You can place a folded blanket under your hips for support. Close your eyes, rest your hands on your belly, and breathe deeply.

A person in Legs-Up-The-Wall Pose with a folded blanket under their hips

Reclined Bound Angle Pose (Supta Baddha Konasana) 🦋

Reclined Bound Angle Pose is a relaxing hip opener that helps to release tension from the groin and lower back. To get into the pose, lie on your back with your knees bent and the soles of your feet touching. Let your knees fall open to the sides while placing a pillow or folded blanket under each knee for support. Relax your arms at your sides and breathe deeply.

A person in Reclined Bound Angle Pose with pillows under each knee

Corpse Pose (Savasana) 💀

Corpse Pose is a simple yet powerful relaxation pose that helps to quiet the mind and release tension from the body. To get into the pose, lie on your back with your arms at your sides and your palms facing up. Let your feet fall open and close your eyes. Allow your body to sink into the ground and release any tension you’re holding. Stay in the pose for several minutes, breathing deeply and focusing on the present moment.

A person in Corpse Pose lying on their back with their arms at their sides

By practicing these restorative yoga poses regularly, you can create a sense of calm in your body and mind, leading to more restful and rejuvenating sleep. Give them a try tonight and experience the benefits for yourself!

A person sitting cross-legged in front of a sunset with a serene expression on their face