Ever feel like life can be so busy sometimes that it’s hard to find the time to care for yourself? When you are feeling out of balance within yourself, it can throw off your whole day. This is why it’s important to center your mind and body, and restorative yoga is one of the best ways to do so.

What Is Restorative Yoga?

Restorative yoga is a relaxing, passive practice that focuses on holding yoga poses (called asanas) for extended periods. The stillness and slow movements of restorative yoga are intended to activate the parasympathetic nervous system to reduce stress, release muscle tension, and improve physical recovery. 

How Does Restorative Yoga Work?

As each yoga pose is held for 5 to 10 minutes, you will bring awareness to your breath and focus on calming your mind. The postures should feel safe and comfortable, as they are supported by props. Studies show that restorative yoga is a method for reducing stress. 

Is Restorative Yoga the Same as Yin Yoga?

The short answer is no, restorative yoga is not the same as yin yoga. However, there is overlap between the two styles, as they share similar passive poses held for extended periods. The difference lies in the origins and intentions of each practice. 

Restorative yoga comes from traditional Hatha yoga, which originates in India. Yin yoga uses many of the same poses as Hatha yoga, but its lineage traces back to ancient Chinese medicine and Taoism. 

Restorative yoga focuses on restoring the body’s rest and digestive functions and promoting optimal health. Yin yoga is all about getting deep stretches, improving joint mobility, working the body's tissues, and clearing blockages.

Why Do You Need Props to Practice?

Props are a big part of practicing restorative yoga. They provide support to the body, allowing you to hold poses for an extended period. One prop that is often used is a bolster. It is a long, thick cushion or pillow, usually rectangular. They are used to cushion and properly align the body.

Another commonly used prop is a yoga block. A yoga block is made of dense foam and is rectangular. They are helpful in restorative yoga because they help stabilize the body and make poses more accessible to yogis.  

How Do You Practice Restorative Yoga?

When you are ready to begin your restorative yoga journey, we recommend finding a class with supportive teachers who can guide you through each pose. This will take all the guesswork out of what to do and when, so you can simply focus on the stretch and your breathing. 

If you’re looking to try a few poses before taking a class, we have some key restorative yoga poses you can practice at home. As you begin, focus on holding each pose for only 5 to 10 minutes.

If you do not have yoga props available, there are substitutes you may have around your home. A firm couch cushion or folded blankets make for a great yoga bolster. Depending on the pose, an alternative for a yoga block could be a stack of books or a folded towel. 

What Are Beginner-Friendly Restorative Yoga Poses?

Are you just getting started with restorative yoga? Give these poses a try. Beginner-friendly yoga poses ease you into practice with slow, easy movements that can be performed by people of any level of activity and physical fitness. 

Child’s Pose

To begin, touch your toes together and widen your knees as you sit back on your heels. Then place your bolster on the floor, upright between your legs. You want it to be tight against your body as you slowly lower your torso onto the bolster. 

Comfortably rest your cheek on the bolster as your arms reach forward and rest on the mat alongside the bolster. Switch the cheek you’re resting on every minute or two to keep the stretch even. With each breath, feel your body sink deeply into the bolster, allowing your mind and body to relax.

Supported Bridge Pose

Place your palms flat on the ground with your arms resting comfortably alongside your body. Keeping your spine straight, slowly lift your pelvis high enough to gently place a yoga block beneath your lower back.

Allow your body to breathe and relax as it sinks further into the pose. Remember to keep your arms resting at your sides. When you are ready to release, slowly raise your pelvis again and remove the block from beneath you.

Supine Twist Pose

First, lie flat on your back and bend your knees, placing a bolster between your knees and inner thighs. Place your arms out wide, like in the shape of a “T”, and ensure that both of your shoulder blades are planted firmly on the floor. Then slowly lower your knees to the right and turn your head to look out to the left. After a few minutes, return to the center and repeat the pose on the other side.

Fish Pose

Start by sitting on the floor with your legs straight out in front of you. Then place a yoga bolster lengthwise behind your back and slowly lower your back onto it. It’s important to keep your head and spine fully supported by the bolster. If you need more support, you can place a small towel under your neck or under your knees. As you get comfortable on the bolster, lay your arms out like an airplane, palms up. Then focus on your breath and feel your body sink deeper into the pose. 

Supported Legs-Up-the-Wall Pose

To get yourself comfortably set up for the supported legs-up-the-wall pose, bring the narrow edge of your mat to the wall that will support it. Then, lie flat on your back with your buttocks as close to the wall as you can get. Lift your pelvis to comfortably slide your bolster beneath your lower back, then raise your legs onto the wall. 

Final Resting Pose

Begin by lying on your back with your arms and legs stretched out. When you’re ready, slowly slide a yoga bolster under your knees for support. You can then add a towel or eye pillow over your eyes. Allow your breath to flow in and out as it naturally would, as you find comfort and relaxation in corpse pose.

You may find yourself falling asleep during this passive pose or any others, and it’s very normal. As you relax your supported body, your nervous system is regulating itself. Your parasympathetic nervous system is reducing your stress and increasing your body’s ability to rest.

What Are the Benefits of Restorative Yoga?

There are many benefits to practicing restorative yoga, such as reduced stress, anxiety, and depression. Yoga is also associated with better sleep and improving your overall quality of life. 

1. Restorative Yoga Reduces Stress

Studies show that practicing yoga reduces the cortisol level in your body. Cortisol is a hormone that is released in your body in response to stress. Yoga also benefits the body by reducing your heart rate, lowering your blood pressure, and expanding your lung capacity.

2. Restorative Yoga Fits All Skill Levels

Restorative yoga is a great practice for beginners because most poses aren’t too complicated to perform. However, because of its wonderful benefits, it is a great practice for all, as it challenges you to focus and align your physical and mental state. Holding these simple and passive poses for a substantial amount of time allows you to go deeper each time you practice. This is what makes it suitable for practitioners of all levels.

3. Restorative Yoga Relieves Chronic Pain

The slow and gentle stretches of restorative yoga allow muscles to fully release tension. Regular yoga practice is associated with reduced headaches, back pain, and chronic pain. You can also use this practice to alleviate general aches and soreness after high-intensity exercise. 

5 Restorative Yoga Practices To Get You Started

If you’re interested in trying yoga, these five practices are fantastic starting points.

• Balanced Slow Flow: This balanced flow starts slowly, then builds a bit for core activation and lunges.
• Twist To Release: This yoga session features a sequence of twists to open your back and release any emotions stored there.
• Yoga Basics: This session is perfect for newcomers to vinyasa flow or for anyone seeking a full-body yoga experience.
• Slow Stretch To Ground: Relax with stretches, the supported child pose, and a reclined twist.

Finding a yoga class online is a great way to begin your practice, as you can do it on your schedule and in your own space. Take the time to invest in yourself because you are worth it. 

Unwind, Heal, and Recharge

Whether you are an experienced yogi or a beginner looking to find your center and calm your mind and body, restorative yoga is an incredible practice for you. The mental and physical benefits improve your overall quality of life, reduce stress, and alleviate chronic pain. 

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