Restorative Yoga Poses: 5 Tips for Practicing Restorative Yoga

Restorative yoga is a slow, mindful yoga practice that involves holding relaxing and restorative postures for 5–20 minutes. This yoga style’s common postures include supported forward fold, child’s pose, reclined cobbler's pose, sleeping pigeon pose, and supported corpse pose. A yoga instructor may guide students through only five or six supported poses for the hour-long class duration and dim the lights and play soft, soothing music to set the mood.

Whether you are practicing at home or a yoga studio, here are a few tips to help you reap the full benefits of restorative yoga:

1. 1. Use props. The use of props in a restorative class is essential. Standard yoga props include folded blankets, blocks, and bolsters, which help your muscles relax fully and allow you to experience a sense of deep rest.
2. 2. Hold the poses. Restorative poses are held for extended periods, anywhere from 5–20 minutes. Yoga teachers commonly relate to students that getting the urge to exit a pose means it’s starting to do its job in your body and mind. Try to hold the poses past that urge to exit to receive its full benefit.
3. 3. Practice mindfulness. Notice when your mind wanders during a restorative pose, and try to bring your focus back to your breath. Rather than judging yourself for anxious thoughts or a busy, distracted mind, simply notice your thoughts and allow them to pass by. Learn more about mindfulness in our complete guide.
4. 4. Focus on breath quality. While in a restorative pose, take slow, intentional inhalations and exhalations through your nose to regulate your heart rate and relax the overworked muscles in the body.
5. 5. Embrace the challenge of stillness. Although Hatha and Vinyasa yoga classes are physically more challenging than restorative yoga, some practitioners find it difficult to relax into the stillness that a restorative practice fosters. Holding supportive poses for longer periods can be just as challenging as a more intense workout, even if it looks straightforward.

There are hundreds of restorative yoga poses and poses that are adapted to be more beneficial. Here are some staple asanas (postures) that you can practice at home or as part of a guided class:

1. 1. Reclined cobbler's pose (Supta Baddha Konasana): Sit on your mat and bring your toes together to touch, knees wide. From there, lay down slowly on a bolster, aligning it with your spinal column. Place a block underneath each knee on whichever level is right for you to support your legs and keep them from being overworked in the pose. Ensure the back of your neck is long and bent backward by bringing a rolled blanket underneath your neck. Bring one hand to the heart and the other to the stomach and breathe deeply. Hold for at least five minutes. This pose is a gentle heart and hip opener and feels best when fully supported, as described above.
2. 2. Supported corpse pose (Savasana): Lie down on your mat and place a bolster under your knees to support your lower back. Cover yourself with a blanket, bring your hands to the sides of your body, and completely relax. Take up as much space as you need to with your arms and legs. Try to completely relax every muscle in the body and enter into deep, meditative relaxation.
3. 3. Supported legs-up-the-wall pose (Viparita Karani): Sit with your right hip scooted up towards a wall and your knees facing up. Begin to lie down sideways, staying as close as possible to the wall as you lay back. Bring the right leg up on the wall, and then your left. Keep your glutes as close to the wall as possible. You can keep your legs straight up on the wall, bring your toes to touch on the wall, or spread your legs wide for an inner hip stretch. Hold this pose for at least five minutes. This pose is ideal for runners and those with more sedentary lifestyles, as it allows the blood to drain from the ankles and legs into the hips, flushing them with fresh, oxygenated blood. Use an eye pillow and a blanket as props to help you relax into this pose.
4. 4. Supported seated forward fold (Paschimottanasana): Sit on your mat with your legs long in front of you. Untuck the flesh from underneath your glutes so your sitting bones are rooted to the floor. Bring a bolster on top of the knees, sit up straight and tall, and begin to slowly fold forward over your legs. Place a block atop the bolster to rest your forehead on, and allow your arms to relax at your sides. You can feel this full-body stretch from head to toe.

Yin yoga is often associated with restorative yoga, and while there are some similarities, there is a key distinction between the two styles of yoga. Restorative yoga focuses on relaxation and passivity, with postures that are supported by props.

Yin yoga requires gentle effort and employs deeper stretches where muscle use is minimized so the stretch can go gently to the fascia, ligaments, and connective tissues in the body.

Proper form and technique are essential to ensure the safety and effectiveness of a yoga practice. If you have a previous or pre-existing health condition, consult your physician before practicing yoga. Yoga poses may be modified based on your individual needs.

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