1 in 3 people have problems sleeping - either mild insomnia or chronic. No wonder we are all stressed out and exhausted! Sleep is the time our body uses to heal, reset, work through the past, repair the body and soothe the mind. When you cannot sleep - I know from personal experience - it is SO frustrating and stressful! Restorative Yoga can help. Restorative Yoga helps release tension, slow the breath/body/mind, help you slip into rest and digest mode to begin healing and repair. Allow the props to fully support you in this practice meant to address the most common causes of insomnia and sleeplessness and REST!
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Supine Bound Angle (Supta Baddha Konasana)
Hold: 7-10 minutes
This is the Queen of Restorative poses! Take a block under the head of the bolster (or pillows from your bed) and sit about a fist distance from the bolster. Bring the bottoms of your feet together. Take a blanket or towel rolled up long around the outside of the ankles and pull it under the outside of your hips. Slowly lower your back down the length of the bolster and take your arms out to the side with palms up. Close your eyes and just release.....
To come out, take legs out straight then slowly roll to your right and lift up (take a few breaths in each stage of coming out).
Hold: 5-6+ minutes
Turn face down, placing the bolster across the hips and lower belly area. Take your arms out, bent or crossed underneath your forehead or use a block to rest your forehead down. Sense your lower back and hips releasing and the soft pressure of the bolster on your abdomen. Breath and allow everything to release and soften. To come out, walk hands underneath shoulders and press up and back. Sense the softness in your belly. This pose helps settle digestion and promote good digestion.
Supported Child's Pose (Supta Balasana)
Hold: 8-10 minutes (4-5 mins on each side of head)
Place your bolster lengthwise down your mat, take your big toes together and knees wide. Slide the bolster halfway between your hips and knees and bring a blanket or folded towel across your knees to give softness to your belly support. Gently walk your hands alongside the bolster and lower your torso down. Turn your head to one side, changing sides halfway through. You can wrap your arms around the bolster or simply let them rest on the floor. To come out, walk your hands back, press up slightly and let head recenter for a breath of two. Press to upright.
Supported Seated Wide Legged Forward Fold (Upavistha Konasana)
Hold: 5-8 minutes
Start seated and take heels wide. Place a block under a bolster at an angle and pull between the legs for support. You can lay the bolster down if that is comfortable for you or up higher (that's me!). Let your forehead rest comfortably on the bolster and release into the pose. Know you are supported and try not to hold tension. Use whatever props you need to feel good here (a chair is GREAT with the bolster up against it for stability). To come out, slowly take hands to floor and push up. Use your hands to lift the inside of the knees up to release into a bent knee position.
Side Lying Supported Savasana
Hold: 5-10 minutes
Take a rolled blanket or towel under your head and come onto your left side. Take your left arm out in front with palm facing up. Take your bolster underneath your bent right knee and lower leg for support. You can cover yourself with a blanket and turn the lights down low. Rest your left leg long or bent and your right arm resting on your hip or on another blanket or pillow. Relax, release. Lying on the left side is the most healthy way of sleeping (other than on your back) and helps facilitate organ health and function. Remain on this side for as long as you have for Savasana. No need to do both sides but do roll to your right briefly to balance your blood pressure before rising upright OR you can stay here and sleep!
I have been "playing" and experimenting with yoga, aromatherapy and healthy living since my late teens - researching, testing, reading, investigating, and learning anything that would make my life - and the lives around me - better naturally.
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All rights reserved by Aprille Walker and The Yoga Ranger Studio 2014-2018 (copyrighted material)