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- Helps calm the nervous system before bed<\/li>\n\n\n\n
- Encourages deeper breathing and relaxation<\/li>\n\n\n\n
- Releases tension through the hips, lower back, and spine<\/li>\n\n\n\n
- Supports circulation and gentle decompression after long days<\/li>\n\n\n\n
- May help quiet a busy or overstimulated mind<\/li>\n\n\n\n
- Creates a healthy evening ritual away from screens and stress<\/li>\n<\/ul>\n\n\n\n
Before You Begin \u2013 Setup & Props<\/h2>\n\n\n\n
Ideal Time of Day This sequence is best practised in the evening, shortly before sleep. It works beautifully after a warm shower, soft lighting, herbal tea, or gentle music.
The intention is not to \u201cwork out,\u201d but to slowly transition from the activity of the day into rest.
Simple Props You Need You don\u2019t need traditional yoga props for this practice. Use whatever you have nearby:<\/p>\n\n\n\n- \n
- Pillows<\/li>\n\n\n\n
- Cushions<\/li>\n\n\n\n
- Folded blankets<\/li>\n\n\n\n
- A wall or the side of your bed<\/li>\n\n\n\n
- Comfortable clothing<\/li>\n<\/ul>\n\n\n\n
Step-By-Step Quick Restorative Yin Sequence<\/h2>\n\n\n\n
![\"Step](\"https:\/\/sthirayogaacademy.com\/mystaging01\/wp-content\/uploads\/2026\/05\/Step-By-Step-Quick-Restorative-Yin-Sequence.png\" "\\"Step-By-Step")
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- Vipar\u012bta Kara\u1e47\u012b (Legs Elevated)<\/li>\n<\/ol>\n\n\n\n
Begin on the floor beside your bed or near a wall. Elevate the legs either:<\/p>\n\n\n\n
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- up the wall, or<\/li>\n\n\n\n
- resting over the side of the bed<\/li>\n<\/ul>\n\n\n\n
Allow the arms to soften by your sides and let the breath become slow and natural. This gentle inversion helps calm the nervous system and prepare the body for rest.<\/p>\n\n\n\n
Hold: 2\u20133 minutes<\/strong><\/p>\n\n\n\n
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- Half Happy Baby Pose<\/li>\n<\/ol>\n\n\n\n
Come onto your bed and hug one knee toward the chest. Hold behind the thigh, shin, or outer foot while the opposite leg relaxes long. Keep the jaw soft and shoulders relaxed.<\/p>\n\n\n\n
Hold: 2\u20133 minutes each side<\/strong><\/p>\n\n\n\n
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- Figure 4 Stretch<\/li>\n<\/ol>\n\n\n\n
Cross one ankle over the opposite thigh, creating a gentle opening through the hips and glutes.
You may stay here or lightly draw the legs toward you if it feels comfortable.<\/p>\n\n\n\nHold: 2\u20133 minutes each side<\/strong><\/p>\n\n\n\n
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- Supine Twist with Figure 4 Legs<\/li>\n<\/ol>\n\n\n\n
Keeping the Figure 4 shape, allow the legs to gently fall across the body into a reclining twist. Extend the arms wide and soften into the bed.<\/p>\n\n\n\n
Hold: 2\u20133 minutes each side<\/strong><\/p>\n\n\n\n
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- Thrashing Bug<\/li>\n<\/ol>\n\n\n\n
Return to centre and gently shake, wiggle, or flail the limbs around. Let the body move freel and intuitively, as though shaking off the residue of the day. There is no perfect way to do this.<\/p>\n\n\n\n
Continue: 30\u201360 seconds<\/strong><\/p>\n\n\n\n
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- Repeat on the Second Side<\/li>\n<\/ol>\n\n\n\n
Move through:<\/p>\n\n\n\n
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- Half Happy Baby<\/li>\n\n\n\n
- Figure 4<\/li>\n\n\n\n
- Supine Twist with Figure 4 legs<\/li>\n<\/ul>\n\n\n\n
on the opposite side. Take your time and move slowly.<\/p>\n\n\n\n
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- Final Thrashing Bug<\/li>\n<\/ol>\n\n\n\n
Come back to centre and once again shake out the limbs, soften the jaw, and let the whole body decompress. Think of this as releasing tension, stagnant energy, and mental noise before sleep.<\/p>\n\n\n\n
Continue: 30\u201360 seconds<\/strong><\/p>\n\n\n\n
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- Supta Baddha Ko\u1e47\u0101sana (Reclined Bound Angle Pose)<\/li>\n<\/ol>\n\n\n\n
Bring the soles of the feet together and allow the knees to soften outward. Place pillows or cushions beneath the thighs if needed. Rest one hand on the belly and one on the heart. Allow the breath to become effortless as you settle into stillness.<\/p>\n\n\n\n
Hold: 3\u20135 minutes or until sleep arrives.<\/strong><\/p>\n\n\n\n
Frequently Asked Questions (FAQs)<\/h2>\n\n\n\n
\n\n\nHow long should I hold each pose in Quick Restorative Yin?<\/span>\n\n\n\n
- Supta Baddha Ko\u1e47\u0101sana (Reclined Bound Angle Pose)<\/li>\n<\/ol>\n\n\n\n
- Final Thrashing Bug<\/li>\n<\/ol>\n\n\n\n
- Repeat on the Second Side<\/li>\n<\/ol>\n\n\n\n
- Thrashing Bug<\/li>\n<\/ol>\n\n\n\n
- Supine Twist with Figure 4 Legs<\/li>\n<\/ol>\n\n\n\n
- Figure 4 Stretch<\/li>\n<\/ol>\n\n\n\n
- Half Happy Baby Pose<\/li>\n<\/ol>\n\n\n\n
- Vipar\u012bta Kara\u1e47\u012b (Legs Elevated)<\/li>\n<\/ol>\n\n\n\n