Restorative yoga is a soothing style of yoga that promotes deep relaxation by slowing down, finding stillness, and enabling both the body and mind to unwind. What sets it apart is the use of props, allowing your body to release tension by holding the poses for longer, without tension or strain.
By using bolsters, blankets, blocks, and straps, restorative yoga encourages your muscles to relax completely while you breathe deeply into each posture. This not only helps release physical tension but also calms the mind by activating the parasympathetic nervous system—your body’s natural “rest and digest” mode. Props create a sense of comfort, safety, and ease in every pose, making the practice therapeutic.
With the support of props, even beginners or those recovering from stress, fatigue, or injury can experience the benefits of restorative yoga without overexertion. Some essential props required for restorative yoga practice include:
Yoga Blocks
Bolsters
Blankets
Yoga Belt
Pillows and Cushions
Towels
Read on to learn how to use props effectively for each pose and why they make all the difference.
Incorporating props into restorative yoga offers numerous benefits, such as:
Deeper Relaxation: Props like bolsters, blankets, and blocks help release muscle tension and support the body during prolonged holds, allowing for a more comfortable and restorative practice.
Calms the Mind: Props provide added stability, allowing you to fully relax into each pose. This promotes a sense of safety, activates the parasympathetic nervous system, and reduces stress.
Improved Sleep: The added support from props helps you relax completely, making it easier to unwind and prepare for restful sleep. If you want to improve your sleep, you can also give Yoga Nidra a try!
Ease Aches and Pains: Props allow you to hold poses longer with less strain, helping to stretch deeply and relieve chronic muscle tension and discomfort.
Supports Accessibility: Props make restorative yoga accessible for all levels, including beginners, those with injuries, or individuals with chronic health conditions, allowing for a personalized, gentle experience.
By using props, restorative yoga becomes even more effective at calming both body and mind, enhancing the healing benefits of the practice. Want to experience these benefits first-hand? Book a free 1-on-1 session with a dedicated coach today!
To get started with restorative yoga, you’ll need a mat and additional supportive tools like bolsters, blankets, and yoga blocks. Some poses to practice at home include:
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This pose gently stretches the lower back and hips while helping calm the mind.
Props Needed: 1 bolster, 2 blankets, and 1 block (optional)
Benefits of Using Props:
Takes pressure off knees and hips
Supports deeper relaxation through the back
Allows longer holds without overexertion
Alternative Props:
Use a thick pillow in place of a bolster
Keep rolled towels under your knees if you don’t have blankets
Stack books with a towel as a substitute for blocks
Step-by-Step Instructions:
1. Start in a kneeling position on your mat.
2. Place the bolster lengthwise in front of you.
3. Fold one blanket and slide it under your knees to cushion the joint.
4. Sit your hips back toward your heels and gently lower your torso onto the bolster.
5. Rest one cheek on the bolster or, if needed, use a block on top of the bolster to rest the forehead comfortably.
6. Let your arms rest on either side of the bolster, palms facing down or turned up.
7. Breathe deeply and hold for 3–5 minutes, switching head sides halfway through.
This pose gently opens the hips and groin while lengthening the spine to improve posture and ease tension in the lower back.
Props Needed: 1 blanket, 2 bolsters
Benefits of Using Props:
Supports tight hips and inner thighs
Prevents strain on the knees and lower back
Encourages a gentler forward fold
Calms the nervous system and deepens relaxation
Alternative Props:
Use towels rolled up under the knees instead of blankets
A thick book can substitute for a block
Step-by-Step Instructions:
1. Sit on a folded blanket with your soles together and knees out wide.
2. Place yoga blocks under each outer thigh or knee to support the legs.
3. Inhale, lengthen your spine; exhale, gently hinge at the hips to fold forward.
4. If using a bolster, rest your torso and forehead on it.
5. Keep your shoulders relaxed and breathe deeply.
6. Hold for 3–5 minutes, letting your hips soften with each breath.
This pose relieves tension in the legs and lower back, improves circulation, and calms the nervous system.
Props Needed: 1 bolster or folded blanket, 1 additional blanket (optional), Eye pillow or towel (optional)
Benefits of Using Props:
Reduces pressure on the lower back
Supports the hips and sacrum for ease and comfort
Enhances circulation and soothes tired legs
Helps the nervous system wind down by encouraging stillness
Alternative Props:
Use a firm pillow instead of a bolster
A thick towel folded neatly can substitute for a blanket
A scarf or a soft cloth can be used as an eye cover
Step-by-Step Instructions:
1. Place a bolster a few inches away from a wall, lengthwise across your mat.
2. Sit with one side of your body against the wall, hips touching the bolster.
3. Swing your legs up the wall as you gently recline back onto the mat.
4. Adjust yourself so your sacrum (not your lower back) rests fully on the bolster.
5. If required, place another blanket under your head for further relaxation.
6. Let your arms rest by your sides, palms facing up.
7. Close your eyes and allow your breath to slow.
8. Place an eye pillow or towel on your eyes if needed.
9. Stay in this pose for 5–10 minutes, allowing your legs to relax completely.
The supported bridge pose opens the chest and stretches the back while relieving tension.
Props Needed: 1 yoga block, 1 folded blanket
Benefits of Using Props:
Provides a gentle backbend without much effort
Relieves tension in the lower back
Opens the chest and hips passively
Soothes the nervous system
Alternative Props:
A firm book instead of a yoga block
A rolled-up towel or soft cushion instead of a folded blanket
Step-by-Step Instructions:
1. Lie down on your back with knees bent and feet hip-width apart, flat on the floor.
2. Rest your upper back and shoulders on the folded blanket for extra comfort.
3. On an inhale, press into your feet to lift your hips.
4. Slide the block under your sacrum (the area above the tailbone), and lower your hips onto it.
5. Let your arms rest by your sides, palms facing up.
6. Close your eyes, relax your jaw, and breathe deeply into your belly.
7. Stay here for 3–5 minutes, then slowly lift your hips to remove the block and gently lower your back to the floor.
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Cobra Pose is a great way to improve spinal flexibility, reduce back pain, and relieve stress.
Props Needed: 1 bolster or soft pillow, 1 folded blanket (optional)
Benefits of Using Props:
Provides gentle support to the chest and upper back
Offers a softer, more comfortable lift for the torso
Relieves tension in the spine and back while encouraging deep chest opening
Stimulates abdominal organs, aiding digestion
Reduces strain on the lower back
Alternative Props:
A rolled-up towel or cushion under the hips for additional support
A block can be used for added support under the chest instead of a bolster
Step-by-Step Instructions:
1. Lie face down on your mat with your legs extended straight behind you and the tops of your feet pressing into the floor.
2. Place a bolster or a soft pillow horizontally beneath your chest and abdomen. The bolster should provide a gentle lift for your torso.
3. Place your hands directly under your shoulders, keeping your elbows close to your body.
4. On an inhale, press into your palms and lift your chest and upper torso off the floor. Let the bolster provide support, making sure you don’t overextend your back.
5. Keep your elbows slightly bent and shoulders relaxed, away from your ears.
6. If needed, roll a blanket and place it under your hips for extra comfort and support. This will help ease any strain in the lower back.
7. Hold for 5–10 breaths, allowing the lift to open your chest and gently stretch your spine. Breathe deeply, expanding your ribs and stomach.
8. To release, slowly lower your torso back to the mat, removing the bolster, and rest in a child's pose or savasana for a few breaths.
The reclined butterfly pose helps open the hips and chest while calming the mind.
Props Needed: 1 bolster, 2 blankets or cushions (optional), 1 block (optional)
Benefits of Using Props:
Deepens relaxation by providing support for the body
Gently opens the hips and stretches the inner thighs
Eases stress and tension in the lower back and pelvic area
Enhances the ability to breathe deeply and relax the mind
Alternative Props:
Pillows can be used under the knees for more support and comfort
A rolled towel under the lower back for additional support
Step-by-Step Instructions:
1. Begin by sitting on the mat with your legs extended in front of you and a bolster placed vertically along your spine (head to lower back).
2. Slowly lean back onto the bolster, allowing it to support your spine from the lower back up to the head. Adjust the bolster for comfort.
3. Bend your knees and bring the soles of your feet together, letting your knees gently fall outward toward the floor.
4. Place a blanket or cushion under each knee for support, ensuring that the inner thighs and hips feel comfortable and relaxed.
5. Optionally, place a block or cushion under your head if you need extra support for your neck, keeping it aligned with your spine.
6. Rest your arms at your sides with palms facing upward or place your hands on your belly to encourage deep breathing.
7. Close your eyes and take a few deep breaths, allowing your body to fully relax into the props.
8. Hold the pose for 5–10 minutes, breathing deeply and focusing on the gentle release in your lower back and hips.
9. To come out of the pose, slowly bring your knees back together, gently roll to one side, and use your hands to help you sit up.
This gentle twist can help relieve back pain, improve digestion, and promote relaxation.
Props Needed: 1 bolster or cushion
Benefits of Using Props:
Gently massages the spine and abdominal organs without overexertion
Relieves lower back discomfort and encourages gentle stretching
Supports deeper relaxation and proper spinal alignment
Longer hold relieves stress and mental fatigue
Alternative Props:
A rolled-up towel can be used as a cushion under the knees
Step-by-Step Instructions:
1. Begin by lying flat on your back on the mat.
2. Place a bolster or cushion under your knees to create more comfort and reduce strain on the lower back.
3. Extend your arms out to the sides, keeping them level with your shoulders.
4. Bring your knees up toward your chest, and then gently drop them to one side, keeping your feet together.
5. Turn your head in the opposite direction of your knees to deepen the twist in your spine.
6. Close your eyes and breathe deeply, allowing your torso to twist while maintaining gentle support from the props.
7. Hold the twist for 5–10 minutes, focusing on releasing tension with each exhale.
8. To come out of the pose, slowly guide your knees back to the center and then repeat the twist on the other side.
This pose helps calm the nervous system, reduce stress and anxiety, improve circulation, and promote a deeper sense of relaxation and well-being.
Props Needed: 1 bolster, 1 blanket (optional), 1 block (optional)
Benefits of Using Props:
Supports the body for complete relaxation
Helps release tension in the body and mind
Promotes a deep sense of calm and grounding
Ensures comfort during long periods of stillness
Alternative Props:
A rolled-up towel or blanket can be placed under the knees to reduce strain
A blanket can be draped over your body for warmth and comfort
Step-by-Step Instructions:
1. Start by lying on your back, extending your legs comfortably apart, and your arms by your sides with palms facing upward.
2. Place a bolster under your knees to reduce any strain on the lower back and promote relaxation.
3. If you feel tension in the shoulders, place a rolled-up blanket or cushion under the back of each knee to create more ease in the lower back.
4. Allow your body to relax into the floor, feeling the weight of your body being supported by the props.
5. Close your eyes and take a few deep breaths, allowing your body to soften with each exhale.
6. If needed, place a blanket over your body for extra warmth and comfort, especially if you're lying still for an extended period.
7. Allow your breath to return to a natural rhythm, focusing on releasing any remaining tension.
8. Stay in this position for 5–10 minutes, or longer if desired, allowing the body and mind to fully relax and restore.
While these poses offer numerous benefits on their own, practicing under the guidance of a dedicated coach can help you make the most of your practice. A coach ensures proper prop placement, helps you hold poses for the right duration, and offers personalized variations to meet your unique needs.
Book a free 1-on-1 session to experience restorative yoga with an expert coach, or join our group class – Restore and Rejuvenate: Restorative Yoga!
While both restorative and yin yoga focus on long-held poses to target deep relaxation, there are some key differences. Restorative yoga focuses on deep relaxation with props for support, holding poses for longer to promote rest. Yin yoga targets deep connective tissues with longer holds (3-5 minutes), but with less support from props, and emphasizes stretching rather than relaxation.
Restorative yoga is slow, focused on relaxation and stress relief, and uses props to support the body. On the other hand, Vinyasa yoga is dynamic, involving flowing sequences and focusing on strength, flexibility, and movement. If you want to try our Vinyasa Yoga, here is a great group class to get started!
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.
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