Restorative yoga: what it is, benefits and 5 relaxing poses
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Discover how restorative yoga can relax your body, mind, and decrease stress. Plus, 5 relaxing yoga poses to help you rest and recharge.
It’s easy to get caught up in the hustle of daily life and forget to pause and relax. But when stress starts creeping in, we’re reminded of the luxury of having a calm body and mind. Or, at the very least, having tools to bring our bodies back to center. Restorative yoga is a gentle way of preparing ourselves to slow down and feel a greater sense of inner peace when our stress levels rise.
Understanding some of the benefits of a restorative yoga practice, as well as some of the basic poses, can help bring you into a state of deeper relaxation.
What is restorative yoga?
Restorative yoga is a movement practice that allows your body and mind to rest and recharge. Unlike more active forms of yoga that focus on strengthening and stretching, restorative yoga emphasizes rest and stillness. Gentle poses held for extended periods of time encourage the body to let go of tension and find balance and harmony.
8 benefits of restorative yoga
Restorative yoga invites us to slow down and take a breath amidst the chaos of everyday life. Here are some of the benefits of restorative yoga on your physical health and mental wellbeing.
1. Reduced stress
Living with stress is not only difficult, but it can also wreak havoc on your body. Restorative yoga can promote relaxation and may help to calm the nervous system, which, in turn, can reduce stress levels and promote overall wellness.
2. Improved sleep
The gentle stretching and deep relaxation of a bedtime yoga practice can help prepare your body for a good night’s sleep. Experts recommend between 7 and 9 hours of sleep a night for adults.
3. Enhanced flexibility
While it may not be as rigorous as other yoga practices, restorative yoga has a gentle way of encouraging flexibility. Improved flexibility is not only good for your muscles and body, but it can also protect you from injury.
4. Improved wellbeing
If you’re struggling with stress and anxiety or symptoms of depression, a regular restorative yoga practice may help lift your mood, reduce anxiety, and promote a positive outlook.
5. Deepened relaxation
In the day-to-day grind, it can be difficult to find time to relax. We get it. With restorative yoga, the gentle poses can help your body and mind relax. And the more often you practice, the easier it becomes for your body to fall in sync with a state of relaxation.
6. Mindful awareness
Being in the moment can help your mental health and overall wellbeing by encouraging your mind to notice moments of gratitude you might have otherwise overlooked. Restorative yoga can be used as a mindfulness practice over time, as you become more attuned to your breath, body, and thoughts.
7. Supported recovery
Restorative yoga is an accessible practice for those recovering from injuries or chronic pain. By promoting a sense of ease and relaxation, this form of yoga can aid in the body’s natural healing process.
8. Improved respiration
The slow, deep breaths practiced in restorative yoga can strengthen your respiratory system’s functions. The practice can teach you to breathe more efficiently, optimizing oxygen intake and overall lung health.
💙 Enhance your physical and mental wellbeing in this meditation with Jeff Warren, where we’re reminded to Take a Break and restore our balance.
When, where, and how best to practice restorative yoga
Restorative yoga is an adaptable practice and can fit easily into your day.
When to practice:
Morning yoga: Start your day with a restorative yoga practice and set a calm tone for the day ahead. It’s a gentle way to wake up your body while keeping your mind serene.
Evening yoga: After a long day, your body and mind crave relaxation. An evening restorative yoga session can be the bridge from the hustle of the day to a peaceful night’s sleep.
Where to practice:
At home: Creating a calming corner at home for restorative yoga doesn’t require much space. You just need a quiet spot to roll out your mat and switch off your brain from everyday stress.
Outdoors: Take your practice outside. The fresh air, sound of birds, and the gentle rustle of leaves can be a beautiful backdrop for your restorative yoga session.
How to practice:
Gather some props: Props are a great way of achieving deeper relaxation in restorative yoga. Blankets, blocks, and other support tools can assist your body in each pose, making the practice even more comfortable and enjoyable.
Dress in comfortable clothing: Dress in clothes that allow you to move freely and feel relaxed. Comfort is key in restorative yoga, so opt for soft, stretchy, and lightweight fabrics. If you’re outside dress so you’ll be warm.
Keep your environment warm and cozy: A warm and comforting environment can enhance your restorative yoga experience by encouraging your muscles to relax and allowing you to dive deeper into the practice.
Find a guided session: If you're new to restorative yoga or prefer guided sessions, many online platforms offer guided yoga practices. You can follow along and gradually learn the poses and the flow of a restorative practice.
💙 Take a moment for yourself in this Afternoon Reset mini yoga session to restore your mind and relieve stiffness in your neck, shoulders, and back.
5 restorative yoga poses to help you relax and restore
These simple restorative yoga poses need nothing more than a quiet space and—if you have them—a few props for support.
1. Child’s pose (balasana)
Find a quiet spot and roll out your mat.
Sit on your knees with your legs bent underneath you.
Separate your knees about hip-width apart, and try to touch your big toes together.
Fold forward, extending your arms in front of you or keep them by your sides.
Rest your forehead on the mat or a prop for extra support.
Breathe deeply, letting each exhale guide you further into the stretch and relaxation.
2. Corpse pose (savasana)
Lie down on the mat flat on your back.
Let your legs extend out and allow them to fall naturally apart into a comfortable position.
Rest your arms by your sides with your palms facing toward the sky.
Close your eyes (if that’s comfortable for you) and take deep breaths, inviting calm with each inhale and releasing tension with each exhale.
Stay in this pose for a few minutes to give your body time to relax fully.
3. Legs up the wall pose (viparita karani)
Find a space near a wall and roll out your mat.
Sit down next to the wall, and gently lie down.
Swing your legs up to rest onto the wall, keeping them straight.
Readjust your position so your backside is touching the wall.
Allow your arms to rest by your sides or on your belly.
Close your eyes (if that’s comfortable for you) and focus on your breath, letting this gentle inversion calm your mind.
4. Supported reclining bound angle pose (supta baddha konasana)
Sit down on your mat and bring the soles of your feet together, letting your knees fall out to the sides.
Place a folded blanket or other support device behind your lower back.
Recline back onto the support, allowing your back and head to rest comfortably on a pillow or the ground behind you.
Relax your arms by your sides or place them on your belly.
Breathe deeply and enjoy the gentle stretch and relaxation this pose offers.
5. Supported bridge pose (setu bandhasana)
Lie down on your back with your knees bent and feet hip-width apart.
Place a block under your hips for support.
Extend your arms along the mat, palms facing down.
Close your eyes and take deep breaths, feeling the gentle opening in your chest and hips.
💙 Indulge in the power of soothing sounds as you relax into these yoga poses with the soundscape, Calm River.
Restorative yoga FAQs
What is restorative yoga?
Restorative yoga is a gentle form of yoga that aims to bring relaxation and calm to both the body and mind. Unlike more active yoga styles that focus on building strength or flexibility, restorative yoga emphasizes stillness and comfort. It’s about finding a pose that feels good and then holding it for a while with the help of props like blankets, bolsters, or blocks. This practice is designed to promote healing, reduce stress, and build a sense of inner peace. It’s a great way to unwind and reconnect with yourself amidst the hustle of daily life.
What is the difference between yoga and restorative yoga?
Traditional yoga often encompasses a wide range of styles, some of which can be quite active and challenging. They aim to build strength, flexibility, and balance in the body while promoting mental clarity and focus. In comparison, restorative yoga is a quieter, more introspective practice. It encourages slow, gentle movements and the use of props to fully support the body in each pose. The aim here is to relax deeply, release tension, and nurture balance and calm. While both yoga and restorative yoga promote wellbeing, their approach and pace are quite different, as they cater to different needs and preferences.
Is restorative yoga good for beginners?
Absolutely! Restorative yoga is a welcoming practice for individuals of all levels, including beginners. Its gentle nature makes it an excellent choice whether you’re new to yoga or just looking to experience a calming, stress-reducing practice. The use of props provides additional support, making the poses accessible and comfortable. Plus, restorative yoga is a wonderful way to learn about relaxation, mindfulness, and the basics of yoga in a supportive and non-intimidating environment.
Who is restorative yoga ideal for?
Restorative yoga is accessible to anyone and everyone, no matter the age or fitness level. It’s ideal for those looking to reduce stress, improve sleep quality, and enhance overall wellbeing. It can also be a supportive practice for recovering from injuries, dealing with chronic pain, or going through stressful life events. Additionally, it’s a wonderful complement to a more active lifestyle or exercise routine, providing a space for relaxation, recovery, and self-reflection. Restorative yoga is a nurturing practice that invites you into a world of calm, making it beneficial for a wide range of individuals.
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