Restorative Yoga: Poses and Benefits

Restorative yoga is a gentle and soothing style of yoga that focuses on deep relaxation and healing of the body and the mind. Suitable for everyone, it can be practiced by beginners and anyone looking to slow down and find calmness in their busy lives.

Through the use of props for added support and comfort, restorative yoga helps you hold the poses and observe your breath in each pose for an extended period. By slowing your pace and embracing stillness, it encourages physical relaxation, eases mental stress, and boosts emotional well-being. 

What is Restorative Yoga?

Restorative yoga is a therapeutic and gentle form of yoga that helps your mind relax and your body heal. At its core, it emphasizes stillness and passive relaxation rather than flowing from one pose to the next.

With slow-paced movements, deep stretching, and long holds, restorative yoga helps your muscles to release and let go of tension. This activates the parasympathetic nervous system—the “rest and digest” mode—which slows your heart rate, calms your breathing and reduces stress. It’s a practice that allows your body and mind the time they need to truly unwind and recharge.

The use of props such as bolsters and yoga blocks ensures you can relax in each pose without straining your body. This simplicity of restorative yoga makes it accessible to everyone and is especially helpful if you experience high stress, fatigue, or physical tension. As you let go of tension and focus on your breath in each pose, restorative yoga helps you recharge and reconnect, offering a relaxing space to rest amidst your busy schedule.

8 Restorative Yoga Poses for Deep Relaxation

Restorative yoga can help you feel relaxed through deep and gentle stretches and slow-paced movement. To get started, you’ll need a mat and additional supportive tools like bolsters, blankets, and yoga blocks, if you have them. 

Some poses that can help you practice restorative yoga at home include:

Child’s Pose

This pose gently stretches the lower back and hips while helping calm the mind.

• Kneel on the floor, with your big toes touching and knees wide apart.

• Place a bolster or folded blanket between your knees.

• Lower your torso onto the bolster and let your arms rest alongside it or extend them forward.

• Turn your head to one side and hold the pose for 5 to 7 minutes, switching sides halfway.

Legs Up The Wall Pose

This pose helps relieve tension in the legs and lower back, improves circulation, and calms the nervous system.

• Sit sideways next to a wall.

• Lie back and swing your legs up against the wall.

• Place a folded blanket under your hips for support.

• Let your arms relax by your sides, palms facing up. Hold the pose for 5 to 10 minutes.

Supported Bridge Pose

The supported bridge pose opens the chest and stretches the back while relieving tension.

• Lie on your back with knees bent and feet hip-width apart.

• Lift your hips and slide a block or bolster under your lower back for support.

• Rest your hips on the prop and allow your body to relax. Hold for 5 to 10 minutes.

Happy Baby Pose

This pose stretches the lower back and hips while promoting relaxation.

• Lie on your back and draw your knees toward your chest.

• Hold the outer edges of your feet with your hands.

• Place a bolster or a folded blanket under your hips for added support and comfort.

• Keep your knees bent and gently pull them toward the floor. 

• Hold for 5 to 8 minutes.

Supine Twist with Support

The supine twist relieves tension in the spine.

• Lie on your back with your knees bent.

• Let your knees drop to one side while your torso stays centered.

• Place a bolster or blanket under your knees for support.

• Stretch your arms out to the sides and hold for 3–5 minutes per side.

Reclined Butterfly Pose

The reclined butterfly pose helps open the hips and chest while calming the mind.

• Lie on the mat with the soles of your feet together, knees falling outward.

• Place a bolster or blanket along your spine for support.

• Use blocks under your knees for extra comfort. 

• Hold for 7 to 10 minutes.

Garland Pose with Wall Support

This pose stretches the hips and lower back, improving flexibility.

• Stand facing away from the wall and place a blanket under your heels.

• Squat down, letting your back rest against the wall for support.

• Bring your palms together in front of your chest and hold for 3–5 minutes.

Corpse Pose

The corpse pose is great for promoting complete relaxation.

• Lie on your back with your arms at your sides, palms facing up.

• Place a rolled blanket under your knees for lower back support.

• Close your eyes, focus on your breath, and relax for 10 minutes.

These restorative poses not only help you relax but also nurture your body and mind, making them a perfect addition to your routine. 

Benefits of Restorative Yoga

Here’s how incorporating restorative yoga into your routine can be beneficial:

• Relaxes the Body: Restorative yoga helps release muscle tightness and tension stored in the body. The prolonged holds and use of supportive props help your muscles to unwind and let go, leaving you feeling physically lighter and more at ease.

• Calms the Mind: The gentle, meditative nature of restorative yoga calms down the mind, reducing mental clutter and helping you feel more centered. By focusing on deep breathing, restorative yoga activates the parasympathetic nervous system, often referred to as the “rest and digest” mode. This helps release tension, lowers stress hormones like adrenaline and cortisol, and encourages deep relaxation. 

• Improves Sleep Quality: When your body and mind are relaxed, stress levels drop—helping you sleep better. Restorative yoga works holistically to help you unwind and relax physically and mentally, leading to restful sleep. If you want to improve your sleep, you can also give Yoga Nidra a try!

• Eases Aches and Pains: Research highlights restorative yoga as an effective tool for managing musculoskeletal pain and chronic aches. Gentle stretches and poses, held for long through the use of props, help you stretch deeply to release tension in areas prone to aches and pains, providing relief.

• Boosts Mood: Through relaxing movements and mindful breathing, restorative yoga stimulates the release of “feel-good” hormones like endorphins and serotonin. These hormones naturally improve your mood and create a sense of calm. Over time, this combination cultivates a deeper sense of contentment and overall well-being.

• Gentle on The Body: Restorative yoga is ideal for everyone, including those with chronic health conditions, injuries, or during pregnancy. Its low-impact poses allow you to move at your own pace, making it accessible for all.

Restorative yoga has several advantages for the mind and body. Under the guidance of a dedicated coach, you can maximize these benefits and help yourself feel more at ease.

1-on-1 Yoga Coaching: Best Way to Start Restorative Yoga

 While restorative yoga is a great way to relax the mind and the body, its benefits can be maximized under the guidance of an experienced and skilled coach for your body and goals. With MyYogaTeacher’s 1-on-1 yoga coaching, you receive personalized guidance and real-time instruction to make the most out of a restorative yoga sequence. 

Personalized Sessions for Maximum Benefits

Restorative yoga is not a one-size-fits-all approach and is most effective when it aligns with your individual needs. 1-on-1 sessions enable your coach to tailor sessions to your age, fitness levels, and specific goals, whether you’re looking to ease aches, improve sleep, or simply relax. This customized approach ensures that every pose is tailored to maximize the benefits for your body and mind.

Real-Time Guidance and Feedback

Real-time live instruction helps maintain safety and effectiveness in each session. With expert guidance, you’ll learn how to place props correctly and hold poses with the right alignment, avoiding discomfort or strain. A coach can provide instant feedback and adjustments, ensuring that each session is impactful and supportive of your goals. 

Here are some top-rated yoga coaches to help you get started with restorative yoga: 

• Shrutika Sharad Umarji

• Swathi K S

• Prakash Chandra Bhatt

• Sujit Tiwari

If you enjoy the energy and connection of exercising with others, group classes can be a fantastic option. MyYogaTeacher offers live group sessions where you can connect with others and still benefit from expert instruction. Check out this class: 

Restore and Rejuvenate: Restorative Yoga

So, whether you’re taking 1-on-1 sessions or opting for a group class, expert guidance from a coach can help. With the right support, restorative yoga becomes more than just using props and holding poses—it helps you relax and achieve holistic well-being. 

Frequently Asked Questions

How is restorative yoga different from other forms of yoga?

Restorative yoga emphasizes relaxation and stillness, using props to fully support the body in long-held poses. Unlike more active styles like Vinyasa or Hatha, it focuses on calming the mind and activating the parasympathetic nervous system.

What are the disadvantages of restorative yoga?

While restorative yoga is deeply relaxing, it may feel too slow-paced for those seeking a more dynamic practice. It requires props and ample time, which might not be convenient for everyone. Additionally, beginners may need guidance to ensure proper use of props and correct pose alignment. For this, MyYogaTeacher’s 1-on-1 coaching can be beneficial. You can let your coach know if you are seeking guidance for a restorative yoga practice or a more dynamic workout session. 

Who is restorative yoga ideal for?

Anyone can benefit from restorative yoga, and it is ideal if you’re seeking relaxation, stress relief, or recovery from physical or emotional strain. It’s particularly beneficial for those with chronic pain, injuries, pregnancy, or individuals looking to balance an active lifestyle with gentle self-care.

Book a Free 1-on-1 Session Today!

Ready to experience the various benefits of restorative yoga? Book a free 1-on-1 session and learn restorative yoga techniques from an expert coach today!