{"id":29286,"date":"2026-05-12T13:24:04","date_gmt":"2026-05-12T03:24:04","guid":{"rendered":"https:\/\/www.yoga-king.com\/blog\/?p=29286"},"modified":"2026-05-12T13:40:38","modified_gmt":"2026-05-12T03:40:38","slug":"bedtime-yoga-a-restorative-practice-for-deep-rest","status":"publish","type":"post","link":"https:\/\/www.yoga-king.com\/blog\/bedtime-yoga-a-restorative-practice-for-deep-rest\/","title":{"rendered":"Bedtime Yoga: A Restorative Practice for Deep Rest"},"content":{"rendered":"<p><span data-contrast=\"auto\">A prop-supported evening sequence to help settle your nervous system, ease bodily tension, and prepare your body for sleep.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-29287\" src=\"https:\/\/www.yoga-king.com\/blog\/wp-content\/uploads\/2026\/05\/Restorative-Yoga-scaled.jpg\" alt=\"Restorative Yoga Bedtime Yoga Yoga props\" width=\"2560\" height=\"1440\" srcset=\"https:\/\/www.yoga-king.com\/blog\/wp-content\/uploads\/2026\/05\/Restorative-Yoga-scaled.jpg 2560w, https:\/\/www.yoga-king.com\/blog\/wp-content\/uploads\/2026\/05\/Restorative-Yoga-300x169.jpg 300w, https:\/\/www.yoga-king.com\/blog\/wp-content\/uploads\/2026\/05\/Restorative-Yoga-1024x576.jpg 1024w, https:\/\/www.yoga-king.com\/blog\/wp-content\/uploads\/2026\/05\/Restorative-Yoga-768x432.jpg 768w, https:\/\/www.yoga-king.com\/blog\/wp-content\/uploads\/2026\/05\/Restorative-Yoga-1536x864.jpg 1536w, https:\/\/www.yoga-king.com\/blog\/wp-content\/uploads\/2026\/05\/Restorative-Yoga-2048x1152.jpg 2048w\" sizes=\"(max-width: 2560px) 100vw, 2560px\" \/><\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_62 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\"><p class=\"ez-toc-title\">Table of Contents<\/p>\n<\/div><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.yoga-king.com\/blog\/bedtime-yoga-a-restorative-practice-for-deep-rest\/#Bedtime_Restorative_Yoga_Practice\" title=\"Bedtime Restorative Yoga Practice\u00a0\">Bedtime Restorative Yoga Practice\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.yoga-king.com\/blog\/bedtime-yoga-a-restorative-practice-for-deep-rest\/#Why_Restorative_Yoga_Helps_Sleep\" title=\"Why Restorative Yoga Helps Sleep\">Why Restorative Yoga Helps Sleep<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.yoga-king.com\/blog\/bedtime-yoga-a-restorative-practice-for-deep-rest\/#Optional_Additions_for_a_Full_Evening_Ritual\" title=\"Optional Additions for a Full Evening Ritual\u00a0\">Optional Additions for a Full Evening Ritual\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.yoga-king.com\/blog\/bedtime-yoga-a-restorative-practice-for-deep-rest\/#Support_your_practice_with_the_right_tools\" title=\"Support your practice with the right tools.\u00a0\">Support your practice with the right tools.\u00a0<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><span data-contrast=\"auto\">There\u2019s\u00a0a particular kind of tiredness many people carry now that\u00a0isn\u2019t\u00a0always solved by simply \u201cgoing to bed earlier.\u201d The body is exhausted, but the mind is still alert. Thoughts continue looping\u00a0why\u00a0muscles stay subtly braced. The nervous system\u00a0hasn\u2019t\u00a0fully received the message that the day is over.<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">This is where restorative yoga can be incredibly supportive.<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Unlike more active styles of practice, restorative yoga is less about stretching deeply and more about creating the conditions for the body to down-regulate. Props do most of the work:\u00a0the body is held, supported, and cushioned so that effort can gradually dissolve\u00a0into complete ease. Breathing slows naturally,\u00a0muscular gripping softens,\u00a0and\u00a0the mind has fewer reasons to stay \u201con.\u201d<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">And,\u00a0<\/span><i><span data-contrast=\"auto\">the more props, the better!<\/span><\/i><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Bolsters, blankets, eye pillows, straps, blocks, sandbags, cushions, and even the wall all become part of the practice. Rather than the\u00a0mind and body coordinating to hold\u00a0positions, the props hold\u00a0the body, allowing it to\u00a0feel safe\u00a0and supported\u00a0enough to release tension on its own.<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">This kind of practice is particularly lovely in the evening, especially during stressful periods, hormonal transitions, high Vata states, busy seasons, or anytime\u00a0your\u00a0sleep\u00a0is\u00a0feeling\u00a0light\u00a0or\u00a0unsettled.<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">You can\u00a0practise\u00a0this sequence in your bedroom, beside your bed, or even directly on\u00a0your\u00a0bed itself.<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Bedtime_Restorative_Yoga_Practice\"><\/span><b><span data-contrast=\"auto\">Bedtime Restorative Yoga Practice<\/span><\/b><span data-ccp-props=\"{}\">\u00a0<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span data-contrast=\"auto\">Aim\u00a0to move slowly. Dim the lights.\u00a0Put\u00a0your phone away (in another\u00a0room\u00a0so\u00a0it\u2019s\u00a0out of sight out of mind is\u00a0a good idea). If you like,\u00a0put some\u00a0on some\u00a0calming\u00a0music, essential oils, or\u00a0make yourself\u00a0a\u00a0herbal tea beforehand.<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Hold each pose anywhere from 2\u201310 minutes depending on your time\u00a0and energy\u00a0availability.<\/span><\/p>\n<p><b><span data-contrast=\"auto\"><br \/>\nSupported Rest<\/span><\/b><span data-ccp-props=\"{}\"><br \/>\n<\/span><span style=\"font-size: 1.0625rem;\" data-contrast=\"auto\">Props:<\/span><span style=\"font-size: 1.0625rem;\" data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<ul>\n<li><span data-contrast=\"auto\">1 <a href=\"https:\/\/www.yoga-king.com\/props.html?cat=47\">bolster<\/a> or rolled <a href=\"https:\/\/www.yoga-king.com\/props\/yoga-blanket.html\">blanket<\/a><\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/li>\n<li><span data-contrast=\"auto\">1 <a href=\"https:\/\/www.yoga-king.com\/deluxe-silk-eye-pillows.html\">eye pillow<\/a><\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/li>\n<li><span data-contrast=\"auto\">Optional sandbag\u00a0over hips<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/li>\n<\/ul>\n<p><span data-contrast=\"auto\">Lie on your back with knees bent and feet slightly wider than the hips.\u00a0Allow the knees to gently rest together.\u00a0Place a bolster or folded blanket beneath your head if needed so the throat and jaw feel soft.<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">An eye pillow can help reduce sensory stimulation and encourage the eyes and forehead to relax. If you enjoy grounding pressure, place a sandbag or folded blanket across the front of the hips.<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">This is a simple shape, but often one of the most effective for helping the nervous system transition out of \u201cdoing mode.\u201d<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Stay for 2\u20135 minutes.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-29288\" src=\"https:\/\/www.yoga-king.com\/blog\/wp-content\/uploads\/2026\/05\/Supported-Rest.png\" alt=\"Supported Resting Pose Yoga Props\" width=\"1536\" height=\"1024\" srcset=\"https:\/\/www.yoga-king.com\/blog\/wp-content\/uploads\/2026\/05\/Supported-Rest.png 1536w, https:\/\/www.yoga-king.com\/blog\/wp-content\/uploads\/2026\/05\/Supported-Rest-300x200.png 300w, https:\/\/www.yoga-king.com\/blog\/wp-content\/uploads\/2026\/05\/Supported-Rest-1024x683.png 1024w, https:\/\/www.yoga-king.com\/blog\/wp-content\/uploads\/2026\/05\/Supported-Rest-768x512.png 768w, https:\/\/www.yoga-king.com\/blog\/wp-content\/uploads\/2026\/05\/Supported-Rest-840x560.png 840w, https:\/\/www.yoga-king.com\/blog\/wp-content\/uploads\/2026\/05\/Supported-Rest-120x80.png 120w, https:\/\/www.yoga-king.com\/blog\/wp-content\/uploads\/2026\/05\/Supported-Rest-360x240.png 360w, https:\/\/www.yoga-king.com\/blog\/wp-content\/uploads\/2026\/05\/Supported-Rest-600x400.png 600w\" sizes=\"(max-width: 1536px) 100vw, 1536px\" \/><\/p>\n<p><b style=\"font-size: 1.0625rem;\"><span data-contrast=\"auto\">Supported Reclining Bound Angle Pose<br \/>\n<\/span><\/b><span style=\"font-size: 1.0625rem;\" data-contrast=\"auto\">Props:<\/span><span style=\"font-size: 1.0625rem;\" data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<ul>\n<li><span data-contrast=\"auto\">1 <a href=\"https:\/\/www.yoga-king.com\/props.html?cat=47\">bolster<\/a> lengthways under spine<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/li>\n<li><span data-contrast=\"auto\">2 <a href=\"https:\/\/www.yoga-king.com\/props\/yoga-block.html\">yoga blocks<\/a> or <a href=\"https:\/\/www.yoga-king.com\/meditation-products\/zafu-zabuton-meditation-cushions.html\">cushions<\/a> under thighs<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/li>\n<li><span data-contrast=\"auto\">1 <a href=\"https:\/\/www.yoga-king.com\/props\/yoga-blanket.html\">blanket<\/a><\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/li>\n<li><span data-contrast=\"auto\">1 <a href=\"https:\/\/www.yoga-king.com\/deluxe-silk-eye-pillows.html\">eye pillow<\/a><\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/li>\n<\/ul>\n<p><span data-contrast=\"auto\">Sit in front of your bolster and slowly recline back so the spine is fully supported. Bring the soles of the feet together and allow the knees to open out, placing blocks, cushions, or blankets beneath the thighs so\u00a0there\u2019s\u00a0no strain in the hips.<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Cover yourself with a blanket for warmth.<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">This pose creates a gentle opening through the chest and front body while still feeling deeply restful and\u00a0contained.<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">If the lower back feels sensitive, elevate the knees higher with extra support.<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Stay for 5\u201310 minutes.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-29290\" src=\"https:\/\/www.yoga-king.com\/blog\/wp-content\/uploads\/2026\/05\/Reclining-Bound-Angle-Pose.png\" alt=\"Supported Reclining Bound Angle Yoga Props\" width=\"1536\" height=\"1024\" srcset=\"https:\/\/www.yoga-king.com\/blog\/wp-content\/uploads\/2026\/05\/Reclining-Bound-Angle-Pose.png 1536w, https:\/\/www.yoga-king.com\/blog\/wp-content\/uploads\/2026\/05\/Reclining-Bound-Angle-Pose-300x200.png 300w, https:\/\/www.yoga-king.com\/blog\/wp-content\/uploads\/2026\/05\/Reclining-Bound-Angle-Pose-1024x683.png 1024w, https:\/\/www.yoga-king.com\/blog\/wp-content\/uploads\/2026\/05\/Reclining-Bound-Angle-Pose-768x512.png 768w, https:\/\/www.yoga-king.com\/blog\/wp-content\/uploads\/2026\/05\/Reclining-Bound-Angle-Pose-840x560.png 840w, https:\/\/www.yoga-king.com\/blog\/wp-content\/uploads\/2026\/05\/Reclining-Bound-Angle-Pose-120x80.png 120w, https:\/\/www.yoga-king.com\/blog\/wp-content\/uploads\/2026\/05\/Reclining-Bound-Angle-Pose-360x240.png 360w, https:\/\/www.yoga-king.com\/blog\/wp-content\/uploads\/2026\/05\/Reclining-Bound-Angle-Pose-600x400.png 600w\" sizes=\"(max-width: 1536px) 100vw, 1536px\" \/><b style=\"font-size: 1.0625rem;\"><span data-contrast=\"auto\"><br \/>\nSupported Child\u2019s Pose<br \/>\n<\/span><\/b><span style=\"font-size: 1.0625rem;\" data-contrast=\"auto\">Props:<\/span><span style=\"font-size: 1.0625rem;\" data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<ul>\n<li><span data-contrast=\"auto\">1 <a href=\"https:\/\/www.yoga-king.com\/props.html?cat=47\">bolster<\/a><\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/li>\n<li><span data-contrast=\"auto\">2 <a href=\"https:\/\/www.yoga-king.com\/props\/yoga-blanket.html\">blankets<\/a><\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/li>\n<li><span data-contrast=\"auto\">Optional <a href=\"https:\/\/www.yoga-king.com\/deluxe-silk-eye-pillows.html\">eye pillow<\/a><\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/li>\n<\/ul>\n<p><span data-contrast=\"auto\">Place the bolster between your knees and fold forward so the torso can fully drape over the support. Turn the head to one side halfway through.<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">You can stack blankets beneath the hips, ankles, or chest anywhere the body needs\u00a0additional\u00a0cushioning.<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">The compression of the bolster against the belly often creates a deeply soothing, grounded effect \u2014\u00a0almost like\u00a0the nervous system finally exhales.<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Stay for 3\u20135 minutes.<\/span><\/p>\n<p><span data-ccp-props=\"{}\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-29291\" src=\"https:\/\/www.yoga-king.com\/blog\/wp-content\/uploads\/2026\/05\/Supported-Childs-Pose.png\" alt=\"Supported Childs Pose Yoga Props Australia\" width=\"1536\" height=\"1024\" srcset=\"https:\/\/www.yoga-king.com\/blog\/wp-content\/uploads\/2026\/05\/Supported-Childs-Pose.png 1536w, https:\/\/www.yoga-king.com\/blog\/wp-content\/uploads\/2026\/05\/Supported-Childs-Pose-300x200.png 300w, https:\/\/www.yoga-king.com\/blog\/wp-content\/uploads\/2026\/05\/Supported-Childs-Pose-1024x683.png 1024w, https:\/\/www.yoga-king.com\/blog\/wp-content\/uploads\/2026\/05\/Supported-Childs-Pose-768x512.png 768w, https:\/\/www.yoga-king.com\/blog\/wp-content\/uploads\/2026\/05\/Supported-Childs-Pose-840x560.png 840w, https:\/\/www.yoga-king.com\/blog\/wp-content\/uploads\/2026\/05\/Supported-Childs-Pose-120x80.png 120w, https:\/\/www.yoga-king.com\/blog\/wp-content\/uploads\/2026\/05\/Supported-Childs-Pose-360x240.png 360w, https:\/\/www.yoga-king.com\/blog\/wp-content\/uploads\/2026\/05\/Supported-Childs-Pose-600x400.png 600w\" sizes=\"(max-width: 1536px) 100vw, 1536px\" \/><br \/>\n<\/span><b style=\"font-size: 1.0625rem;\"><span data-contrast=\"auto\">Legs Up the Wall with Bolster<br \/>\n<\/span><\/b><span style=\"font-size: 1.0625rem;\" data-contrast=\"auto\">Props:<\/span><span style=\"font-size: 1.0625rem;\" data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<ul>\n<li><span data-contrast=\"auto\">1 <a href=\"https:\/\/www.yoga-king.com\/props.html?cat=47\">bolster<\/a><\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/li>\n<li><span data-contrast=\"auto\">1 folded <a href=\"https:\/\/www.yoga-king.com\/props\/yoga-blanket.html\">blanket<\/a><\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/li>\n<li><span data-contrast=\"auto\">Optional <a href=\"https:\/\/www.yoga-king.com\/props\/yoga-belts.html\">yoga strap<\/a> around thighs<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/li>\n<li><a href=\"https:\/\/www.yoga-king.com\/deluxe-silk-eye-pillows.html\"><span data-contrast=\"auto\">Eye pillow<\/span><\/a><\/li>\n<\/ul>\n<p><span data-contrast=\"auto\">Sit beside a wall and gently swivel the legs upward. Position the bolster beneath the hips or sacrum and allow the legs to rest against the wall.<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">A loose yoga strap around the thighs can reduce muscular effort even further, allowing the legs to completely release.<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Cover the body with a blanket and soften the jaw, tongue, and eyes.<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">This pose can feel especially supportive after long\u00a0days\u00a0standing, travelling, teaching, parenting, or simply carrying mental fatigue.<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Stay for 5\u201315 minutes.<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-ccp-props=\"{}\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-29292\" src=\"https:\/\/www.yoga-king.com\/blog\/wp-content\/uploads\/2026\/05\/Legs-up-the-Wall.png\" alt=\"Legs up the wall supported yoga props\" width=\"1536\" height=\"1024\" srcset=\"https:\/\/www.yoga-king.com\/blog\/wp-content\/uploads\/2026\/05\/Legs-up-the-Wall.png 1536w, https:\/\/www.yoga-king.com\/blog\/wp-content\/uploads\/2026\/05\/Legs-up-the-Wall-300x200.png 300w, https:\/\/www.yoga-king.com\/blog\/wp-content\/uploads\/2026\/05\/Legs-up-the-Wall-1024x683.png 1024w, https:\/\/www.yoga-king.com\/blog\/wp-content\/uploads\/2026\/05\/Legs-up-the-Wall-768x512.png 768w, https:\/\/www.yoga-king.com\/blog\/wp-content\/uploads\/2026\/05\/Legs-up-the-Wall-840x560.png 840w, https:\/\/www.yoga-king.com\/blog\/wp-content\/uploads\/2026\/05\/Legs-up-the-Wall-120x80.png 120w, https:\/\/www.yoga-king.com\/blog\/wp-content\/uploads\/2026\/05\/Legs-up-the-Wall-360x240.png 360w, https:\/\/www.yoga-king.com\/blog\/wp-content\/uploads\/2026\/05\/Legs-up-the-Wall-600x400.png 600w\" sizes=\"(max-width: 1536px) 100vw, 1536px\" \/><br \/>\n<\/span><b style=\"font-size: 1.0625rem;\"><span data-contrast=\"auto\">Supported Supine Twist<br \/>\n<\/span><\/b><span style=\"font-size: 1.0625rem;\" data-contrast=\"auto\">Props:<\/span><\/p>\n<ul>\n<li><span data-contrast=\"auto\">1 <a href=\"https:\/\/www.yoga-king.com\/props.html?cat=47\">bolster<\/a><\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/li>\n<li><span data-contrast=\"auto\">1 <a href=\"https:\/\/www.yoga-king.com\/props\/yoga-blanket.html\">blanket<\/a> between knees<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/li>\n<li><span data-contrast=\"auto\">Optional sandbag<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/li>\n<\/ul>\n<p><span data-contrast=\"auto\">Bring both knees to one side and place the bolster beneath them so\u00a0there\u2019s\u00a0no pulling through the lower back. A folded blanket between the knees can create more comfort through the hips and sacrum.<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Extend the arms softly and allow the chest and abdomen to relax around the breath.<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">If you enjoy deeper grounding, place a light sandbag across the outer hip or thigh.<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Stay for 2\u20134\u00a0minutes\u00a0each side.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-29293\" src=\"https:\/\/www.yoga-king.com\/blog\/wp-content\/uploads\/2026\/05\/Supported-Supine-Twist.png\" alt=\"Supported Supine Twist Yoga Props Australia\" width=\"1536\" height=\"1024\" srcset=\"https:\/\/www.yoga-king.com\/blog\/wp-content\/uploads\/2026\/05\/Supported-Supine-Twist.png 1536w, https:\/\/www.yoga-king.com\/blog\/wp-content\/uploads\/2026\/05\/Supported-Supine-Twist-300x200.png 300w, https:\/\/www.yoga-king.com\/blog\/wp-content\/uploads\/2026\/05\/Supported-Supine-Twist-1024x683.png 1024w, https:\/\/www.yoga-king.com\/blog\/wp-content\/uploads\/2026\/05\/Supported-Supine-Twist-768x512.png 768w, https:\/\/www.yoga-king.com\/blog\/wp-content\/uploads\/2026\/05\/Supported-Supine-Twist-840x560.png 840w, https:\/\/www.yoga-king.com\/blog\/wp-content\/uploads\/2026\/05\/Supported-Supine-Twist-120x80.png 120w, https:\/\/www.yoga-king.com\/blog\/wp-content\/uploads\/2026\/05\/Supported-Supine-Twist-360x240.png 360w, https:\/\/www.yoga-king.com\/blog\/wp-content\/uploads\/2026\/05\/Supported-Supine-Twist-600x400.png 600w\" sizes=\"(max-width: 1536px) 100vw, 1536px\" \/><\/p>\n<p><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><b><span data-contrast=\"auto\">Fully Supported Savasana<br \/>\n<\/span><\/b><span style=\"font-size: 1.0625rem;\" data-contrast=\"auto\">Props:<\/span><span style=\"font-size: 1.0625rem;\" data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<ul>\n<li><span data-contrast=\"auto\"><a href=\"https:\/\/www.yoga-king.com\/props.html?cat=47\">Bolster<\/a> beneath knees<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/li>\n<li><span data-contrast=\"auto\"><a href=\"https:\/\/www.yoga-king.com\/props\/yoga-blanket.html\">Blanket<\/a> under head<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/li>\n<li><span data-contrast=\"auto\"><a href=\"https:\/\/www.yoga-king.com\/props\/yoga-blanket.html\">Blanket<\/a> over body<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/li>\n<li><a href=\"https:\/\/www.yoga-king.com\/deluxe-silk-eye-pillows.html\"><span data-contrast=\"auto\">Eye pillow<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/a><\/li>\n<li><span data-contrast=\"auto\">Optional weighted sandbag on pelvis or hands<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/li>\n<\/ul>\n<p><span data-contrast=\"auto\">This is less about \u201cholding a pose\u201d and more about allowing yourself to be completely supported.<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Take time arranging the props properly. Comfort matters.<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Many people are surprised to\u00a0realise\u00a0how difficult true rest initially feels. The body may twitch. Thoughts may speed up before they slow down.\u00a0That\u2019s\u00a0okay. Rest is also\u00a0a practice.<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Allow the floor, the props, and the breath to hold you.<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Stay for at least 10 minutes if possible.<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Why_Restorative_Yoga_Helps_Sleep\"><\/span><b><span data-contrast=\"auto\">Why Restorative Yoga Helps Sleep<\/span><\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span data-contrast=\"auto\">Restorative\u00a0practice\u00a0appears simple externally, but physiologically it can have a profound effect. Long-held supported positions may help:<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<ul>\n<li><span data-contrast=\"auto\">reduce sympathetic nervous system activation<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/li>\n<li><span data-contrast=\"auto\">encourage slower breathing patterns<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/li>\n<li><span data-contrast=\"auto\">reduce muscular guarding and tension<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/li>\n<li><span data-contrast=\"auto\">support circulation and lymphatic flow<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/li>\n<li><span data-contrast=\"auto\">improve body awareness and interoception<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/li>\n<li><span data-contrast=\"auto\">create conditions that feel safer and calmer internally<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/li>\n<\/ul>\n<p><span data-contrast=\"auto\">From an Ayurvedic perspective, evening restlessness, light sleep, overthinking, tension, dryness, and mental overstimulation are often associated with aggravated Vata dosha. Warmth, heaviness, softness, rhythm, grounding, and stillness all help counterbalance these qualities,\u00a0which is exactly why prop-supported restorative yoga can feel so regulating at night.<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">The goal\u00a0isn\u2019t\u00a0to \u201cforce\u201d sleep.\u00a0Usually,\u00a0the body sleeps much more easily once it no longer feels like it needs to stay alert.\u00a0The more you practice \u2018letting go\u2019 in restorative poses, the easier it is to let go\u00a0into\u00a0sleep at night.<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Optional_Additions_for_a_Full_Evening_Ritual\"><\/span><b><span data-contrast=\"auto\">Optional Additions for a Full Evening Ritual<\/span><\/b><span data-ccp-props=\"{}\">\u00a0<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span data-contrast=\"auto\">You could pair this practice with:<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<ul>\n<li><span data-contrast=\"auto\">warm magnesium bath or shower<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/li>\n<li><span data-contrast=\"auto\">gentle pranayama<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/li>\n<li><span data-contrast=\"auto\">Sound healing\u00a0or mantra meditation<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/li>\n<li><span data-contrast=\"auto\">calming herbal tea<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/li>\n<li><span data-contrast=\"auto\">Abhyanga (Ayurvedic oil self-massage)<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/li>\n<li><span data-contrast=\"auto\">low lighting and reduced screen exposure<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/li>\n<li><span data-contrast=\"auto\">calming soundscapes or ambient music<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/li>\n<\/ul>\n<p><span data-contrast=\"auto\">Sleep hygiene matters,\u00a0but feeling safe, grounded, warm, and supported matters too.<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">And sometimes a pile of bolsters and blankets is the simplest way to help the body soften into sleep.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Support_your_practice_with_the_right_tools\"><\/span><b><span data-contrast=\"auto\">Support your practice with the right tools.<\/span><\/b><span data-ccp-props=\"{&quot;335551550&quot;:0,&quot;335551620&quot;:0}\">\u00a0<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span data-contrast=\"auto\">Explore Yoga King\u2019s range of\u00a0<\/span><b><span data-contrast=\"auto\"><a href=\"https:\/\/www.yoga-king.com\/props\/yoga-mats.html\" target=\"_blank\" rel=\"noopener\">mats<\/a>,\u00a0<a href=\"https:\/\/www.yoga-king.com\/props\/yoga-blanket.html\" target=\"_blank\" rel=\"noopener\">blankets<\/a>,\u00a0<a href=\"https:\/\/www.yoga-king.com\/props\/bolsters.html\" target=\"_blank\" rel=\"noopener\">bolsters<\/a>,\u00a0<a href=\"https:\/\/www.yoga-king.com\/props\/yoga-belts.html\" target=\"_blank\" rel=\"noopener\">belts<\/a>\u00a0and\u00a0<a href=\"https:\/\/www.yoga-king.com\/props.html\" target=\"_blank\" rel=\"noopener\">props<\/a><\/span><\/b><span data-contrast=\"auto\">\u00a0designed to help you\u00a0practise\u00a0comfortably and safely,\u00a0whether\u00a0you\u2019re\u00a0building strength, restoring balance, or simply taking time to breathe.<\/span><\/p>\n<p class=\"p1\"><strong><span class=\"s1\">\ud83d\uded2<\/span>\u00a0Explore the full range on our website:\u00a0<a href=\"https:\/\/www.yoga-king.com\/\"><span class=\"s2\">www.yoga-king.com<\/span><\/a><\/strong><\/p>\n<p><strong>\u2728 Eco-conscious, carbon-neutral products<\/strong><br \/>\n<strong>\u2728 Authentic, high-quality yoga props<\/strong><br \/>\n<strong>\u2728 Trusted service from a family-owned business<\/strong><\/p>\n<p class=\"p1\"><strong>Follow us for inspiration, practice tips, and product highlights \u2014 all designed to support your journey on (and off) the mat.<\/strong><\/p>\n<p><strong>\ud83d\udce6 Shipping Australia-wide<\/strong><br \/>\n<strong>\ud83c\udf31 Every $200 spent = 1 tree planted<\/strong><br \/>\n<strong>\ud83e\uddd8 Props you can trust since 2002<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>A prop-supported evening sequence to help settle your nervous system, ease bodily tension, and prepare your body for sleep. There\u2019s\u00a0a particular kind of tiredness many people carry now that\u00a0isn\u2019t\u00a0always solved by simply \u201cgoing to bed earlier.\u201d The body is exhausted,&#8230;..<\/p>\n","protected":false},"author":261,"featured_media":29296,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[1,3],"tags":[243,49,141,135,242],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.9.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Bedtime Yoga: A Restorative Practice for Deep Rest - Yoga King Blog<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.yoga-king.com\/blog\/bedtime-yoga-a-restorative-practice-for-deep-rest\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Bedtime Yoga: A Restorative Practice for Deep Rest - Yoga King Blog\" \/>\n<meta property=\"og:description\" content=\"A prop-supported evening sequence to help settle your nervous system, ease bodily tension, and prepare your body for sleep. There\u2019s\u00a0a particular kind of tiredness many people carry now that\u00a0isn\u2019t\u00a0always solved by simply \u201cgoing to bed earlier.\u201d The body is exhausted,.....\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.yoga-king.com\/blog\/bedtime-yoga-a-restorative-practice-for-deep-rest\/\" \/>\n<meta property=\"og:site_name\" content=\"Yoga King Blog\" \/>\n<meta property=\"article:published_time\" content=\"2026-05-12T03:24:04+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-05-12T03:40:38+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.yoga-king.com\/blog\/wp-content\/uploads\/2026\/05\/YK-Featured-Images.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1410\" \/>\n\t<meta property=\"og:image:height\" content=\"1182\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Sairam\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Sairam\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.yoga-king.com\/blog\/bedtime-yoga-a-restorative-practice-for-deep-rest\/\",\"url\":\"https:\/\/www.yoga-king.com\/blog\/bedtime-yoga-a-restorative-practice-for-deep-rest\/\",\"name\":\"Bedtime Yoga: A Restorative Practice for Deep Rest - Yoga King Blog\",\"isPartOf\":{\"@id\":\"https:\/\/www.yoga-king.com\/blog\/#website\"},\"datePublished\":\"2026-05-12T03:24:04+00:00\",\"dateModified\":\"2026-05-12T03:40:38+00:00\",\"author\":{\"@id\":\"https:\/\/www.yoga-king.com\/blog\/#\/schema\/person\/5d6b7f5de16e6febbbbc3035d5f6fadd\"},\"breadcrumb\":{\"@id\":\"https:\/\/www.yoga-king.com\/blog\/bedtime-yoga-a-restorative-practice-for-deep-rest\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.yoga-king.com\/blog\/bedtime-yoga-a-restorative-practice-for-deep-rest\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.yoga-king.com\/blog\/bedtime-yoga-a-restorative-practice-for-deep-rest\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/www.yoga-king.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Bedtime Yoga: A Restorative Practice for Deep Rest\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.yoga-king.com\/blog\/#website\",\"url\":\"https:\/\/www.yoga-king.com\/blog\/\",\"name\":\"Yoga King Blog\",\"description\":\"Everything you need to know about Yoga and Meditation\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.yoga-king.com\/blog\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.yoga-king.com\/blog\/#\/schema\/person\/5d6b7f5de16e6febbbbc3035d5f6fadd\",\"name\":\"Sairam\",\"sameAs\":[\"http:\/\/www.yoga-king.com\"],\"url\":\"https:\/\/www.yoga-king.com\/blog\/author\/yogakingproducts11gmail-com\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Bedtime Yoga: A Restorative Practice for Deep Rest - Yoga King Blog","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.yoga-king.com\/blog\/bedtime-yoga-a-restorative-practice-for-deep-rest\/","og_locale":"en_US","og_type":"article","og_title":"Bedtime Yoga: A Restorative Practice for Deep Rest - Yoga King Blog","og_description":"A prop-supported evening sequence to help settle your nervous system, ease bodily tension, and prepare your body for sleep. 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