Yoga for Bedtime: a Restorative Practice for Better Sleep – Weekly Advanced Class 428

This 65-minute restorative class is designed as a calming evening practice to help prepare the body and mind for sleep. The sequence features a range of supported forward bends and gentle chest-opening poses that quieten the nervous system, soften the breath, and release accumulated tension from the day. The class begins with gentle standing forward bends before moving to supported variations of Sukhasana, Paschimottanasana, and Upavistha Konasana, where the use of a chair and bolster allows the forehead to rest comfortably and reduces muscular effort. These poses are then further developed in restorative variations with the legs supported up the wall, encouraging deeper release through the spine and hips. Gentle twists help ease residual tension before the practice transitions into supported chest-opening poses, including a simple cross-bolster variation of Viparita Dandasana and a soothing Setu Bandha Sarvangasana. The class concludes with a quiet, chest-opening Savasana supported by a bolster, leaving you feeling calm, grounded, and ready for a restful night’s sleep.