20-Minute Sequence for a Great Night’s Sleep
It can be hard to make the transition from a busy day to a restful night’s sleep. Try this 20-minute sequence to help you relax, body and mind, and ease you into dreamland. To enhance this gentle practice, listen to calming music or use calming lavender essential oil in a diffuser. Legs up the wall Sit with your back to the wall. Roll over to one side. Raise the leg closest to the wall up and then against the wall. Raise the other leg so both legs are on the wall. Arms can be in any position that is comfortable (for example, out in a T or by your sides). Keep both legs up on the wall for 4 minutes. Keep one leg straight and bend the other leg. Place bent leg under knee of straight leg. Now put a slight bend in the straight leg so a light stretch is felt. Hold for 2 minutes and then do the same on the opposite side. Hold pose for 8 minutes. Supported Bridge Lay on a bolster so it runs along your spine and hits on the bottom 1/2 of the shoulder blade, allowing chest to open. Feet can be supported by a block or level. For an alternate pose, use the block for support under the sacrum: start with lowest level of the block. Feet can be supported or level. Hold pose for 4 minutes. Cobbler’s Pose Lie on bolster with the end of bolster touching the waist. Blanket can be used as a pillow for your head. Shoulders rolled open, soles of feet together with knees out. Support knees with either blocks or blankets. Lengthen the back of hip and tailbone toward the feet. Hold pose for 4 minutes. Constructive Rest Stack 2 bolsters on top of each other or lie on the floor with calves resting on the seat of a chair. This position will put help relax your psoas muscles. Gently place one hand over your heart and one on your belly. As you tune into the rhythm of the breath, feel your breathing and heartbeat slow down, enhancing the feeling of relaxation. Hold pose for 4 minutes.FAQ for Yoga Poses for Relaxation
What are the best yoga poses for relaxation?
Some of the most soothing yoga poses include Child’s Pose (Balasana), Legs-Up-the-Wall (Viparita Karani), Cobbler’s Pose, Supported Bridge, and Savasana (Corpse Pose). These postures encourage deep rest, release tension, and calm the nervous system. At Asheville Yoga Center, our restorative and gentle yoga classes guide you through these poses with supportive props and mindful breathwork to maximize relaxation.
Can beginners do relaxation yoga poses?
Yes, relaxation poses are ideal for beginners. They are gentle, accessible, and don’t require advanced flexibility or strength. With simple guidance and the use of props like blankets, bolsters, or blocks, anyone can ease into these calming postures. Asheville Yoga Center’s beginner-friendly classes are designed to help new students feel comfortable and supported while exploring the benefits of relaxation-focused yoga.
Can yoga help improve my sleep quality?
Absolutely. Relaxation yoga can prepare both body and mind for restful sleep by reducing tension, slowing the breath, and quieting the mind. Many students find that practicing gentle stretches and restorative poses before bedtime helps them fall asleep more easily and sleep more deeply. Asheville Yoga Center offers classes and workshops that focus specifically on yoga for better sleep, giving you tools you can use at home.
What time of day is best for doing relaxation yoga?
Anytime you need a reset is a good time, but many people find evening or bedtime especially helpful. Practicing in the evening allows you to release the day’s stress and transition into a calmer state before sleep. Morning relaxation practices can also set a peaceful tone for the day. At Asheville Yoga Center, you’ll find classes scheduled throughout the day so you can choose the time that best fits your rhythm.
Can relaxation yoga help with anxiety or stress?
Yes. Relaxation-focused yoga activates the parasympathetic nervous system—your body’s natural “rest and restore” mode. This helps lower stress hormones, steady the breath, and calm the mind, making it a gentle yet powerful practice for easing both anxiety and stress. Asheville Yoga Center’s restorative classes, mindfulness workshops, and meditation offerings are excellent ways to support emotional balance and overall well-being.
