A Restorative Yoga Sequence
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In our haste to achieve and live our lives to the max, we all too often neglect our sleep. Yet, according to ancient yogic wisdom, sleep (nidra) is considered essential for restoring our vital energy (prana) and maintaining balance within our subtle energetic forces (doshas). This holistic approach to well-being recognizes that true rest extends beyond mere physical relaxation; it involves calming the mind and harmonizing our inner energies.
The ancient sages understood the importance of sleep for overall health and vitality. As the Bhagavad Gita states,
“Yoga is the journey of the self, through the self, to the self.”
By practicing restorative yoga, we embark on a journey inward, cultivating a state of deep relaxation that prepares us for restful sleep.
The Practice:
Supported Child’s Pose (Salamba Balasana): Begin by creating a sense of safety and surrender, just as a child seeks comfort in its mother’s embrace. Place a bolster or pillows lengthwise on your mat and gently fold your torso over it, resting your forehead on the support. Stay here for 5–10 minutes, focusing on your breath and allowing your body to release tension. This pose symbolizes a return to the womb, a place of deep nourishment and rest.Legs Up the Wall Pose (Viparita Karani): Inspired by the ancient practice of inversions, this pose reverses the flow of energy in the body, calming the nervous system and relieving tired legs. Sit with your side against a wall and gently swing your legs up while lying back on the floor. Rest your arms by your sides and close your eyes. Hold for 5–10 minutes, feeling a sense of grounding and peace.Reclining Butterfly Pose (Supta Baddhakonasana): In this pose, we open our hearts and hips, releasing physical and emotional tension. Lie on your back and bring the soles of your feet together, allowing your knees to fall open to the sides. Place a pillow under each knee for support. This gentle stretch encourages a sense of letting go and surrender, much like the yogic principle of aparigraha (non-attachment). Stay here for 5–10 minutes, breathing deeply into your belly.Supported Savasana (Salamba Savasana): Often referred to as the “corpse pose,” Savasana is the ultimate relaxation pose. Lie on your back with a bolster or folded blanket under your knees for support and a folded blanket under your head. Close your eyes and relax your entire body, focusing on the natural rhythm of your breath. Remain in this pose for 10–15 minutes, allowing yourself to completely unwind. As the Yoga Sutras teach, “Yoga chitta vritti nirodha,” or “Yoga is the stilling of the fluctuations of the mind.” In Savasana, we experience this stillness, preparing for a deep and restful sleep.
Pranayama for Deeper Relaxation:
As you transition between poses, incorporate Nadi Shodhana (Alternate Nostril Breathing), a pranayama technique known for its balancing and calming effects. This practice helps to purify the energy channels (nadis) and quiet the mind, preparing you for a peaceful sleep.
How to Practice Nadi Shodhana
1.Sit comfortably with your spine straight and shoulders relaxed.
2.Close your eyes and take a few deep breaths to center yourself.
3.Use your right thumb to close your right nostril.
4.Inhale slowly and deeply through your left nostril.
5.Close your left nostril with your ring finger, releasing your right nostril.
6.Exhale slowly and completely through your right nostril.
7.Inhale slowly through your right nostril.
8.Close your right nostril with your thumb, releasing your left nostril.
9.Exhale slowly and completely through your left nostril.
10.This completes one cycle. Continue for 5–10 cycles, focusing on your breath and the calming effect it has on your mind.
Additional Tips for Enhancing Your Practice:
Create a Tranquil Atmosphere: Dim the lights, light candles, or diffuse essential oils like lavender or chamomile to create a serene environment for your practice.Sip on Soothing Tea: Enjoy a cup of herbal tea, such as chamomile or ashwagandha, known for their sleep-promoting properties in Ayurveda.Chant a Gentle Mantra: Repeat a calming mantra like “Om Shanti” (peace) to quiet the mind and promote relaxation.
By embracing these ancient yoga practices, you invite the wisdom of the past to nourish your modern life, fostering deep rest and rejuvenation for a brighter tomorrow. As the ancient yogis knew, a well-rested body and mind are essential for a balanced and fulfilling life.
Tap into Timeless Wisdom for Better Sleep: was originally published in Moving into Stillness on Medium, where people are continuing the conversation by highlighting and responding to this story.