Restorative Wall Yoga Stretches To Squeeze Into Your Bedtime Routine

On those days where you’re feeling a little too fatigued from everything, the one thing that’s always going to be there for you is yoga. From opening up your hips and stretching your muscles one pose at a time, using a wall during your restorative yoga sequence can be very effective in helping you let go of all the tension and just relax.

Stress and fatigue can do more than just cause worry, it can affect your sleeping pattern and keep your mind awake all night. Here’s when yoga comes in to help you make sure that doesn’t happen.

You don’t even need to go far to find a wall, your bedroom wall will do just fine in assisting you during your sequence as you work your way toward achieving some zen before you head to bed.

Wall Yoga Poses to Help You Relax

The wall can prove to be a very handy tool to support you in your yoga practice and can even help you deepen your stretches or explore new ways to challenge yourself in your practice.

1. Legs Up the Wall


  • Sit down as close to the wall as you can and lie down on your back with your legs facing the wall.
  • Place your feet on the wall with a slight bend in your knees and inch closer to the wall until your legs are supported.
  • Rest your heels on the wall and keep your legs straight. Place your arms beside you or by your head for an added stretch to your shoulders.
  • Softly close your eyes and feel your body and mind relax. Hold this position for five breaths.

2. King Arthur’s Pose


  • Place a folded blanket on the floor and come on your hands and knees, touching the soles of your feet against the wall behind you.
  • Bring your right knee to the base of the wall and step your left foot to bring it outside your left hand to get into a low lunge position. Make sure your left knee is stacked above your ankle.
  • Place your elbows on your front knee and press your hips back.
  • Start to pull your waist back and lift your chest up as you place your hands on the left knee and straighten your arms.
  • Keep your tailbone long and lift your lower belly to extend up through the spine.

3. Butterfly Pose


  • Sit down as close to the wall as you can and lie down on your back with your legs facing the wall. Extend your legs up and use the wall for support.
  • Gently bend your knees and bring the soles of your feet together to touch.
  • Bring your hands to your knees and press gently to deepen the stretch.
  • Hold for five breaths and release.

4. Child’s Pose


  • As you position yourself on all fours, bring your knees wider than your hips and focus on your breath.
  • Extend your arms out in front of you and rest your palms on the wall. Keep your head and shoulders relaxed and gently close your eyes.
  • Hold this position for five breaths.
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Sugar, J. (2018, June 24). Legs up the Wall. Retrieved from

McCrary, M. (2016, August 09). 8 Ways (Besides Handstand) to Use a Wall in Your Yoga Practice. Retrieved from