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Restorative Yoga Poses to Support Calm, Focus, and Sleep

By, Elly Hollenhorst

200-Hour Yoga Alliance Certified Teacher

Practice this 5-pose restorative yoga sequence to find calm, connect inwards, and refocus. This sequence can be practiced anytime; upon waking, during your lunch break, or before bed.


  • A yoga mat or other comfortable surface.
  • Pillow or blanket(s).


  1. Once you are comfortable in each posture, close your eyes and focus on your breath.
  2. Remain as still and unmoving as possible.
  3. Let gravity do the work. Do not pull your body into the positions.*
  4. Rest in each pose for 1-5 minutes resulting in a 5-25 minute practice, depending on how much time you have available. It is helpful to use a timer.

*If a posture feels painful, find another position to better suit your body's needs.

Child's Pose

Spread your knees as wide as the mat, bring your big toes to touch. Reach your arms out far in front of you. Rest your forehead on the mat. Let gravity guide your hips towards your heals.

Optional: You can bring a bolster or a pillow underneath your belly to support your torso if needed.

Supported Bridge

Lie on your back. Place your feet on the mat hip-width distance apart and your knees in line with your hip joints. Press your feet down into the mat to slide a yoga block, blanket, or pillow underneath your hips. Release your hips onto your prop of choice. Release your arms by your sides. Palms face up or down.

Seated Forward Fold

From a seated position, extend your legs out in front of you. Gently fold your torso over your legs. Place one or two folded up blankets or a pillow underneath your knees for extra comfort and support.

Legs Up the Wall

Lie on your back. Extend your heels towards the sky. Rest your arms by your sides. You may use a wall to rest your legs. Option to bring a yoga block, pillow, or blanket underneath your hips.


Lie on your back. Spread your arms and legs wide. Place your palms facing up. Close your eyes. 

Elena Hollenhorst is a professional dancer, nutritional researcher, and multidisciplinary artist who also works under the titles of choreographer, writer, photographer, recipe creator, and yoga instructor. She is a 200-hour Yoga Alliance certified yoga teacher (RYT200) and holds a BFA in Dance from the University of Minnesota, Twin Cities. As a yoga teacher, movement artist, and nutritional researcher, Elena's work is focused on advocating healthy lifestyles through holistic approaches such as mind-body practices and healthful eating. Elena is the founder of Peasful Plate, a holistic web platform that advocates a plant-based vegan diet and other wellness practices. Her work aims to bring people together, engage in thoughtful conversations, and empower individuals to lead more healthy, peaceful, and compassionate lives through food and art.

Join Elly for a post-yoga refreshment of rosemary hibiscus iced tea.>>>

Consult with your physician before beginning any exercise program. The information provided is not intended to be a substitute for professional medical advice, diagnosis or treatment. You should understand that there is the possibility of physical injury when participating in any exercise or exercise program. If you engage in this activity or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Elena Hollenhorst and Natural Mental Health from any and all claims or causes of action, known or unknown, arising out of your participation.


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