Restful Relaxation: A Yoga Sequence for Enhanced Sleep

3 Min Read

Written by Emily Carter


This meticulously crafted yoga sequence serves as an optimal method to conclude your day, facilitating a state of tranquility and revitalization in preparation for sleep. It provides an effective antidote to the frenetic nature of modern life, which frequently extends beyond our entry into slumber. The incessant use of electronic devices prior to bedtime can disrupt our natural sleep patterns. This sequence aids in restoring bodily awareness, promoting relaxation, and regulating our systems after a day filled with frenetic activity. It is of paramount importance to engage in decompression before retiring for the night, and this sequence empowers individuals to achieve this objective.

Yoga Sequence

1. Child’s Pose with Pillow or Bolster

The incorporation of a pillow or bolster enhances diaphragmatic relaxation and breathing patterns while alleviating tension in the hip region. Extend your arms forward, experiencing the stretching sensation from your shoulders to your lower back.

2. Supine Twist

This pose targets the quadratus lumborum, a small yet crucial group of erector muscles in the lower back that connect to the hip bones. Recline on your back, then flex your knee and place it across your body. Exert gentle downward pressure on the knee to intensify the stretch.

3. Legs up the Wall

This position regulates the nervous system and alleviates pressure in the ankles, calves, and lower back. Close your eyes and allow your mind to enter a state of tranquility while maintaining this pose.

4. Supported Fetal Position

Commonly adopted as a sleep position, this yoga posture provides comfort and support. By performing it on the floor, individuals can reset their bodily musculature.

5. Savasana

From the moment we awaken, we rarely pause to reconnect with our breath and ourselves. This pose enables you to do just that.


Integrating this yoga sequence into your bedtime routine can greatly enhance the quality of your sleep. It provides a means to unwind from the day’s stresses, promote relaxation, and prepare your body for restful slumber.

Additional Information

  • This sequence is suitable for all levels of yoga practitioners.
  • Practice this sequence daily for optimal results.
  • Consult with a healthcare professional before implementing any new exercise regimen.

Credit and Rights

This article and all included material are the exclusive property of OMG I Yoga and are protected by copyright laws. Unauthorized reproduction or distribution is strictly prohibited.

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