Lauren HollandBy Lauren Holland

Updated November 2026

Resting poses in yoga are quiet, supported positions that let your muscles, breathing and nervous system settle after effort. In this guide you will learn how to set up three core resting poses, how long to hold them, and how to tell whether a position is actually restful for your body. No flexibility is required; the goal is to do less, not more.

Why Resting Poses Matter

A resting pose signals the end of effort. Holding a position with little muscular work lowers your heart rate and slows your breath, which gives you a useful pause between harder poses or at the close of a session. Many teachers place a resting pose after backbends, twists and inversions for exactly this reason.

Shopping for one? See our guide: Seated Yoga Poses for Beginners: 5 Best Picks Compared (2026).

Resting poses are also useful on days when you have little energy. A five-minute rest can be a complete practice in itself.

How to Set Up a Resting Pose

  1. Choose a flat, non-slippery surface and place your mat on it.
  2. Gather at least two props: a bolster or two firm pillows, and a folded blanket.
  3. Lie down or sit so that your weight is evenly spread, with no joint held at an extreme angle.
  4. Adjust props until your neck, lower back and knees feel fully supported. If you feel any pull or pressure, add height or padding.
  5. Close your eyes or soften your gaze, and let your breath move at its natural pace.

Three Core Resting Poses

Child’s Pose (Balasana)

Kneel with your big toes touching and your knees a little wider than your hips. Fold forward and rest your torso on your thighs, or place a bolster between them. Rest your forehead on the mat or a block. Stay for one to three minutes, breathing into your back ribs.

Supported Reclined Bound Angle (Supta Baddha Konasana)

Sit with the soles of your feet together and let your knees fall open. Lie back onto a bolster placed lengthwise along your spine, with a folded blanket under your head if needed. Rest your arms wherever they feel comfortable. Hold for three to five minutes. For a deeper guide to this position, see Supported Resting Poses.

Legs Up the Wall (Viparita Karani)

Sit sideways with your hip against a wall, then swing your legs up as you lower your back to the floor. Rest your legs against the wall and let your arms fall open. Stay for five to ten minutes. Keep your sitting bones a few inches from the wall if your hamstrings feel tight.

How Long to Stay and How to Come Out

Most resting poses work well between one and ten minutes, depending on the position and your comfort. Come out slowly: roll onto one side, rest there for a breath or two, then press up with your hands. Sudden movement can undo the calm you just built.

Pose Suggested hold Main prop
Child’s Pose 1 to 3 minutes Bolster or block
Supported Bound Angle 3 to 5 minutes Bolster and blanket
Legs Up the Wall 5 to 10 minutes Wall and blanket

Common Mistakes

  • Skipping props, so that the body has to hold itself up and stays tense.
  • Staying in a position that pinches the knees, lower back or neck.
  • Forcing your hips or hamstrings to a depth they do not yet allow.
  • Rushing out of the pose before the body has had time to settle.
  • Holding your breath or breathing shallowly instead of letting the exhale lengthen.
  • Yoga bolster: A firm, long support that holds its shape under your torso or legs in reclined positions. View on Amazon
  • Yoga blocks: Useful for raising the forehead in Child’s Pose or supporting the hips when sitting. View on Amazon
  • Yoga blanket: Folds into neck rolls, knee padding or extra height under the hips. View on Amazon

FAQ

Can beginners do resting poses safely?

Yes. Resting poses require little flexibility and are generally gentle. If you have a knee, hip, back or neck condition, consult a healthcare professional or a qualified yoga teacher before trying new positions.

Do I need a bolster to do resting poses?

No, but a bolster makes most reclined poses far more comfortable. Two firm pillows or a rolled blanket can work as substitutes.

How often should I practice resting poses?

Many people include one or two resting poses at the end of each session. You can also practice Child’s Pose or Legs Up the Wall on its own on days when you feel tired.

Conclusion

Resting poses in yoga give your body a structured pause using simple positions and supportive props. Start with one pose, hold it for a few minutes, and notice how your breath and muscles respond. Over time, these short rests will become a dependable part of your practice.

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Lauren Holland

About Lauren Holland

Lauren Holland is part of our editorial team and reviews and edits our yoga guides, checking product details against manufacturer specifications and owner feedback.