Restorative yoga is a slow, supported style of yoga designed to help you relax deeply. Unlike more active practices that build heat or strength, restorative yoga uses blankets, bolsters, blocks, and chairs to prop your body in comfortable shapes so you can stay in each pose for several minutes. The goal is not to stretch deeply or work muscles, but to allow your nervous system to shift into a restful state. This style is ideal for anyone who feels stressed, tired, injured, or simply wants a calm practice they can do at home with minimal effort.
What you need for restorative yoga
Because restorative poses rely on support, props are essential. You do not need expensive equipment; household items often work well. Here is what to gather before you begin:
- Yoga mat – provides a non-slip surface and a little cushioning.
- Bolster or firm pillow – for elevating the torso, knees, or head. A thick couch cushion or rolled blankets can substitute.
- Blankets – two or three for padding under knees, hips, or shoulders. Folded bath towels also work.
- Yoga blocks or thick books – to lift the head or support arms.
- Yoga strap or belt – optional, for tying legs together in a reclined bound angle pose.
- Eye pillow or soft cloth – optional, to block light and deepen calm.
If you want to learn more about other slower practice styles, see our overview of gentle yoga styles.
Step-by-step instructions for a basic restorative practice
A typical restorative session includes two to five poses, each held for three to ten minutes. The following sequence is a good starting point for beginners. Use your breath as a guide: if you feel any sharp pain or discomfort, adjust the props or come out of the pose. Always check with a doctor before starting any new movement practice if you have a health condition, injury, or are pregnant.
1. Supported child’s pose (balasana variation)
- Place a bolster or stack of folded blankets lengthwise on your mat.
- Kneel on the mat with your knees hip-width apart, toes together.
- Lower your torso over the bolster, turning your head to one side. Let your arms rest on the floor in front of you or alongside the bolster.
- Adjust the height so your lower back feels comfortable. If your hips are tight, place a folded blanket under your hips or between your thighs and calves.
- Stay for at least three minutes. Slowly turn your head to the other side halfway through.
2. Supported bridge pose (setu bandha sarvangasana variation)
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Press your feet down and lift your hips slightly. Slide a bolster or a stack of firm blankets under your sacrum (the flat bone at the base of your spine).
- Lower your hips onto the support. Let your arms rest on the floor, palms up. You can place a folded blanket under your head if your neck feels strained.
- Close your eyes and breathe softly. Stay for five to ten minutes.
3. Legs-up-the-wall pose (viparita karani)
- Sit sideways with one hip next to a bare wall. Swing your legs up the wall as you lie back, bringing your hips either against the wall or a few inches away.
- Place a folded blanket under your hips if that feels comfortable. Your arms can rest by your sides or on your belly.
- Stay for five to fifteen minutes. To come out, bend your knees, roll to one side, and pause before sitting up.
4. Reclined bound angle pose (supta baddha konasana)
- Sit with your knees bent and the soles of your feet together, letting your knees fall open.
- Place a bolster or rolled blanket lengthwise behind you. Lower your back onto the support, with your head resting on a folded blanket or block.
- Support each thigh with a block or firm cushion so your legs can relax completely. You can tie a strap loosely around your waist and feet to keep the legs in place.
- Rest your hands on your belly or on the floor. Stay for five to ten minutes.
5. Savasana (final relaxation) with support
- Place a rolled blanket under your knees to relieve lower back strain. Place another folded blanket under your head if you like.
- Cover yourself with a blanket for warmth. Place an eye pillow over your eyes.
- Stay for ten to twenty minutes. If you tend to fall asleep, set a gentle timer. To exit, wiggle your fingers and toes, slowly roll to one side, and pause before sitting up.
For even more accessible options, explore our gentle yoga guide and chair yoga practices if sitting on the floor is difficult.
Common mistakes in restorative yoga
Because restorative yoga looks simple, it is easy to misunderstand its purpose. Avoid these frequent errors to get the most out of your practice.
Using too few props
Skipping props or using them incorrectly can turn a restful pose into a strain. If your neck is twisted, your lower back is arched, or your knees do not touch the ground, add more support. The pose should feel effortless; if it does not, prop it more.
Holding poses too long without checking in
Even though holds are long, you should periodically scan your body. If a part of your body becomes numb, tingles, or hurts, come out of the pose and adjust. Never force your body to stay in a position that causes sharp pain.
Over-stretching
Restorative yoga is not about achieving big range of motion. If you feel a deep muscle stretch that pulls on a joint, you are likely working too hard. Back off and add more pillows or blocks.
Breathing shallowly or holding the breath
It is common to breathe shallowly when relaxing, but a slow, easy breath calms the nervous system. If you notice your breath is tight, gently lengthen your exhale. If you feel lightheaded, reduce the time in the pose or come out completely.
Practicing on a full stomach
Wait at least an hour after eating before restorative yoga. Lying on a full stomach can cause discomfort and make deep breathing difficult.
Troubleshooting restorative yoga at home
If something does not feel right during your practice, here are common fixes.
| Issue | Possible cause | Solution |
|---|---|---|
| Lower back pain in seated forward folds | Pulling from the lower back instead of hinging at the hips | Raise your seat with a blanket or block; keep your chest open |
| Neck strain in supported child’s pose | Head turned too far or supported too low | Add a folded blanket under the cheek; switch sides periodically |
| Hip discomfort in reclined bound angle | Knees too far from floor | Place a block or thick book under each knee |
| Feeling too cold | Long holds lower body temperature | Cover yourself with a blanket; wear socks |
| Feeling restless or anxious | Mind is not accustomed to inactivity | Focus on counting breaths; try a shorter hold time |
| Numbness in legs or arms | Compression from props or angle | Shift position slightly or remove a prop |
If you have a medical condition such as glaucoma, high blood pressure, or a recent surgery, consult your doctor before practicing poses where your head is below your heart or where you lift your legs overhead. For more information on how restorative yoga fits with other slow styles, read about yin yoga, which shares a similar long-hold approach but targets deeper connective tissue.
FAQ
How is restorative yoga different from yin yoga?
Yin yoga targets the deep fascia and joints with holds of several minutes and uses moderate stretch. Restorative yoga aims for full relaxation with maximum support, using many props to minimize effort. In restorative yoga, you should feel no significant stretch, only a comfortable support.
Can I practice restorative yoga every day?
Yes. Restorative yoga is very safe for daily practice because it is low-impact and emphasizes rest. If you have an acute injury, ask your doctor or physical therapist which poses are suitable. Listen to your body; if you feel stiff or sore after a long hold, reduce time or use more props.
What should I feel during a restorative pose?
You should feel a sense of release and comfort. Your muscles should be passive, not actively working. You might notice your breathing slows, your jaw softens, and your mind becomes quieter. If you feel stretch, tension, or pain, adjust your props immediately.
Do I need a specific set of props to start?
No. You can begin with blankets, pillows, and sturdy books. Over time you may choose to buy a purpose-made bolster or yoga blocks, but household items work perfectly well. The key is to create a stable, comfortable shape so you can let go.
Can restorative yoga help with stress or sleep?
Many people find that the supported, quiet nature of restorative yoga encourages relaxation. It can help you feel calmer. However, it is not a medical treatment. If you have chronic stress or sleep issues, talk to your healthcare provider.
Restorative yoga offers a gentle entry point to a slower, more mindful practice. With the right props and a patient attitude, you can build a routine that supports your body and calms your mind. Start with one or two poses from the sequence above, and gradually add more as you become comfortable. Remember that the most important rule is to keep the pose comfortable – if it does not feel restful, change it. For more ideas, browse our full yoga styles section to find the approach that suits you best.
