Restorative yoga offers a gentle, easy way to relieve muscle tension, stress and back pain. Find out the benefits of restorative yoga and what to expect from a class.

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Restorative yoga is a gentle style of practice that is intended to relax the body and help relieve tension. Using props as support, restorative poses are often held for a long period of time. Typically, a restorative yoga class will only include about 4-6 postures, while utilizing bolsters, blankets, straps and blocks to allow the body to sink deeply into each asana.

This style of yoga began with the teachings of renown yogi, B.K.S. Iyengar, and can be used as a method of deep relaxation, healing, and injury recovery. Restorative yoga differs from other types of yoga in that it is much slower, involves fewer postures, and focuses on peaceful, tension release—without straining or active stretching. Along with relieving muscle tension and relaxing the body, restorative yoga poses offer numerous additional benefits.

Who it’s for

Beginner/Intermediate/Advanced yogis
Anyone recovering from illness or injury
Anyone seeking relief from tension, stress, or anxiety

Who it’s not for

Anyone looking for a fast-paced, athletic yoga routine

How it will help you

Gently relieves muscle tension
Relaxes the body and mind
Relieves stress and pain
Balances the nervous system
Soothes aching joints and muscles

How it will not help you

Anyone looking for a fast-paced, athletic yoga routine

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Questions about {{name}}

How long do you hold poses in restorative yoga?

A typical class will generally follow the discretion of the instructor, but you can expect to hold restorative yoga poses anywhere from 5 to 15-20 minutes. If that sounds like a long time, you might be surprised at how deeply relaxing these poses can be. The more you practice the easier it gets, and with the right props your body should feel weightless and comfortable.

Is restorative yoga for beginners?

Restorative yoga is quite possibly one of the most approachable styles of yoga. A restorative yoga class will feature slow-paced, simple asanas that anyone can do. But that doesn’t mean restorative yoga is only for beginners. This style of practice offers a multitude of benefits, regardless of whether you’re a beginner or advanced yogi.

What are the benefits of restorative yoga?

Restorative yoga poses are designed to help your body deeply relax and let go of tension. That’s why this practice is a great option if you’re recovering from an injury or illness, or looking to alleviate pain or stress. Restorative yoga also helps re-balance the nervous system and stimulates healing, while increasing your sense of mindfulness and self-awareness.

How many poses are in a restorative yoga class?

In a typical restorative yoga class, you’ll perform about 4-6 postures to help achieve a state of total relaxation. Expect to hold each pose from 5 to 20 minutes, with the help of blankets, bolsters, straps and blocks. Depending on the instructor, a restorative yoga class might also feature soothing music, aromatherapy and breath work.

Is restorative yoga good for back pain?

Restorative poses are gentle, low-impact, and don’t involve any kind of straining or athleticism, which is what makes this style of yoga ideal for anyone recovering from an injury, or managing chronic pain. Practitioners often use restorative yoga for back pain, or to relieve other areas of muscle tension. Some common restorative poses for back pain are supported child’s pose, supported spinal twist, or legs-up-the-wall.