We’ve all been there, tired but restless, tucked into bed struggling to switch off thoughts and get some rest. Yoga before bed, especially restorative yoga can be a powerful way to signal to your nervous system that it’s time to let go and rest.
With the help of a bolster, you can create comfort, release tension,
and guide your body into a state of ease while giving your body the gift of gentle, supported movement.
Here are three simple yoga poses you can practice before bed to set the stage for better sleep.
1. Balasana: Supported Child’s Pose
This pose helps calm the mind, release the hips, and create a sense of grounding before sleep.
How to:
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Place your bolster lengthwise in front of you.
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Kneel down, bring your big toes together, and widen your knees slightly.
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Gently fold forward, resting your chest and belly on the bolster.
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Turn your head to one side, arms draped alongside the bolster.
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Stay here for 3–5 minutes, switching the turn of your head halfway through.
✨ Tip: Hug the bolster like a pillow for an extra cozy effect.
2. Supta Baddha Konasana: Reclined Bound Angle Pose
This heart-opening, hip-releasing posture melts away tension from long days and encourages deep, restorative breathing.
How to:
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Sit on the floor with your bolster placed lengthwise behind you.
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Bring the soles of your feet together, letting your knees fall open like butterfly wings.
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Slowly recline back so your spine and head are fully supported by the bolster.
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Rest your arms out to the sides, palms facing up.
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Close your eyes and breathe deeply for 5–10 minutes.
✨ Tip: If your hips feel strained, slide blocks or cushions under your knees for extra support.
3. Viparita Karani Variation: Legs Up on a Bolster
This gentle inversion soothes tired legs, calms the nervous system, and promotes circulation—all perfect for winding down before bed.
How to:
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Place your bolster horizontally near a wall.
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Sit sideways on the bolster, then swing your legs up the wall as you recline back.
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Adjust so your hips are supported on the bolster and your legs are resting comfortably against the wall.
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Let your arms rest by your sides, palms facing up.
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Stay here for 5–10 minutes, breathing slowly and evenly.
✨ Tip: Place a light blanket over yourself for an extra layer of comfort.
Adding even 10–15 minutes of these restorative poses to your evening can transform your sleep routine. With a bolster, your body feels supported enough to truly let go—making it easier to transition from the busyness of the day into peaceful rest.
At SloFlo World, we designed our handmade bolsters to feel like a hug for your nervous system—soft, sturdy, and supportive where you need it most. Whether you use them for yoga, meditation, or bedtime rituals, they’re there to help you slow down, rest, and restore.
Sweet dreams and soft landings. 🌙
