Yoga is a calming and restorative practice that can help you relax and unwind at the end of the day. A national survey revealed that more than 55% of people who practice yoga reported improved sleep, while over 85% said it helped reduce stress levels. Using supportive props such as bolsters, blankets, and blocks can make poses more comfortable, allowing you to hold them longer and maintain steady, relaxed breathing.
Your breath plays a vital role in helping your body relax during these poses. In yoga, breathing is just as important—if not more important—than the physical posture itself. Practice a soothing breathing technique called Ujjayi Breath, also known as Ocean Breath or Victorious Breath. Inhale deeply through your nose, then exhale slowly through your nose while gently constricting the back of your throat, as if making a soft “ha” sound with your mouth closed. The breath should create a calming sound similar to ocean waves.
Use this slow, steady breathing pattern to relax and ground yourself in each pose. Practice these yoga poses right before bedtime, holding each one for about 3 to 5 minutes. Continue using Ocean Breath throughout the practice, except during Corpse Pose, where you can allow your breathing to return to its natural rhythm.
These seven restorative yoga poses help release stress, ease tension, and calm the mind at the end of the day. With regular practice, they may support deeper relaxation and improve the quality of your sleep.
1. Wide-Legged Child’s Pose (Balasana)
This gentle resting pose promotes relaxation, grounding, and a sense of stability. Avoid this pose if you have any hip or knee injuries, or practice with caution.
- Begin by kneeling on the floor with your big toes touching.
- Spread your knees either hip-width apart or as wide as the edges of your mat.
- Exhale slowly and lower your torso toward your thighs.
- Rest your hands alongside your body with your arms extending toward the back of the room and your palms facing upward. This position helps release tension in the shoulders by allowing the shoulder blades to widen apart.
- For a more active variation, stretch your arms forward with your palms resting on the mat.
- Place your forehead gently on the floor and slowly turn your head from side to side to ease tension around the forehead and brow.
- Maintain slow, calm, and steady breathing through your nose throughout the pose
2. Standing Forward Fold (Uttanasana)
- Stand with your feet hip-width apart and take a deep inhale.
- As you exhale, gently fold your torso forward over your legs, lengthening your spine.
- You can hold opposite elbows, rest your hands on your shins, or place them on the floor.
- Avoid forcing yourself to touch the floor—the goal of this pose is not perfection, but to create length in the spine while relaxing the neck and shoulders.
- This calming forward fold helps release tension in the neck and provides a gentle stretch for the hamstrings, calves, and hips.
- Practice carefully if you have a back injury.
- If reaching the floor feels uncomfortable, place yoga blocks beneath your hands for additional support.
- Breathe slowly and smoothly through your nose throughout the pose.
- If your hamstrings feel tight, keep a slight bend in your knees so your chest can rest more comfortably on your thighs.
- Gently nod your head “yes” and shake it “no” to loosen tight neck muscles.
- To come out of the pose, slowly roll up to a standing position to prevent dizziness or light-headedness.
