Restorative yoga is a slow, gentle, and deeply relaxing style of yoga. Unlike active forms like Vinyasa or Ashtanga, this practice focuses on stillness, comfort, and support. Poses are typically held for 5 to 20 minutes, using props such as bolsters, blankets, blocks, and cushions to help your body completely relax without strain.
This practice activates the parasympathetic nervous system, also known as the “rest and digest” response. It helps your body enter a healing state, allowing you to recover from physical, mental, and emotional fatigue.
Whether you’re recovering from burnout or simply want to slow down, restorative yoga offers a peaceful pause from the chaos of daily life.
10 Incredible Benefits of Restorative Yoga
Here are the scientifically backed and experientially proven benefits of regular restorative yoga practice:
1. Reduces Stress & Anxiety
Holding poses in stillness, with guided breathwork, lowers cortisol and eases symptoms of anxiety and emotional overwhelm.
2. Improves Sleep Quality
By calming the mind and body before bed, restorative yoga improves both sleep latency (how fast you fall asleep) and sleep depth.
3. Promotes Emotional Healing
Deep rest and inward awareness help process grief, sadness, and trauma gently, making restorative yoga a favorite among therapists and trauma specialists.
4. Boosts Immune Function
Chronic stress weakens immunity. Restorative yoga supports immune regulation by shifting the body out of the stress response.
5. Enhances Flexibility Without Strain
Supported poses give muscles and fascia time to soften naturally, improving range of motion without force or effort.
6. Lowers Blood Pressure & Heart Rate
Studies show that restorative yoga can lower blood pressure and support cardiovascular health by activating the parasympathetic nervous system.
7. Relieves Chronic Pain
It helps reduce pain sensitivity by calming the nervous system and increasing body awareness. It’s especially helpful for conditions like fibromyalgia, arthritis, or back pain.
8. Supports Hormonal Balance
By reducing stress hormones, it allows reproductive, thyroid, and adrenal glands to function more optimally.
9. Deepens Self-Awareness & Mindfulness
Stillness turns your attention inward, cultivating awareness of breath, thoughts, and body sensations.
10. Aids Recovery & Rehabilitation
Restorative yoga is used in rehabilitation settings for those recovering from illness, surgery, or trauma.
Did you know? Just 20 minutes of restorative yoga can activate the relaxation response equivalent to a 90-minute nap.
7 Essential Restorative Yoga Poses (With Props)
Here are some beginner-friendly restorative yoga poses, how they help, and how to set them up.
1. Supported Child’s Pose (Balasana)
Benefits: Calms the mind, releases back tension
How to: Kneel, place a bolster lengthwise under your chest, and fold forward, turning your head to one side.
2. Legs-Up-The-Wall (Viparita Karani)
Benefits: Reduces swelling in legs, calms the nervous system
How to: Lie on your back with legs resting up against a wall. Place a folded blanket under your hips for comfort.
3. Supported Reclining Bound Angle (Supta Baddha Konasana)
Benefits: Opens hips, relieves menstrual discomfort
How to: Lie on your back, bring soles of feet together, let knees fall outward. Support knees with blocks or pillows. Place a bolster under the spine if needed.
4. Supported Bridge Pose
Benefits: Gently stimulates abdominal organs, relieves fatigue
How to: Lie on your back with knees bent, feet hip-width. Lift your hips and place a block or cushion underneath your sacrum.
5. Reclined Spinal Twist
Benefits: Releases lower back tension, massages abdominal organs
How to: Lie on your back, draw one knee across the body. Use a bolster or pillow under the knee and shoulder if needed.
6. Supported Fish Pose (Matsyasana)
Benefits: Opens the heart and chest, improves posture
How to: Lie back over a bolster placed along your spine. Let your arms fall out to the side. Support your head and neck if necessary.
7. Corpse Pose (Shavasana)
Benefits: Deep full-body relaxation
How to: Lie flat on your back, place a cushion under your knees and a folded towel under your head. Cover with a blanket if needed.
Hold each pose for 5–15 minutes. The longer you stay, the deeper the benefits.
How to Start a Restorative Yoga Practice (Step-by-Step)
You don’t need a yoga studio or fancy setup. Just follow these tips to begin at home:
Step 1: Create a Relaxing Space
- Quiet, dim lighting
- Soft music or complete silence
- Remove distractions (put your phone away!)
Step 2: Gather Your Props
- Yoga mat or rug
- Bolsters or firm cushions
- Blankets
- Eye pillow or scarf
- Yoga blocks or books
Step 3: Begin with Intention
- Set a theme: relaxation, healing, letting go
- Focus on breathing deeply and slowly
Step 4: Choose 3–5 Poses
- Hold each for 5–20 minutes
- Focus on comfort, not effort
Step 5: Close with Stillness
- Rest in Shavasana or seated meditation
- Observe how your body and mind feel
Who Should Practice Restorative Yoga?
Restorative yoga is ideal for:
- Beginners or those new to yoga
- People recovering from illness, injury, or surgery
- Those with chronic fatigue, insomnia, or burnout
- Pregnant women (with modifications)
- Seniors seeking gentle movement
- Stressed professionals and caregivers
If you have recent injuries, glaucoma, or medical conditions, consult your doctor or a certified yoga therapist before starting.
Restorative Yoga in Rishikesh: A Natural Healing Experience
Want to go deeper into this healing practice? Practicing restorative yoga in Rishikesh, the yoga capital of India, offers a powerful blend of natural serenity and spiritual energy.
Some of the top yoga centres in Rishikesh include restorative yoga as part of their teacher training, wellness retreats, or therapy courses – set amidst mountains, forests, and the sacred Ganga river. It’s the perfect space to reconnect with your breath and body.
Final Thoughts
Restorative yoga is more than just a “gentle practice” – it’s a life-changing experience of stillness, surrender, and healing. In a fast-paced world, this yoga style reminds us that doing less is sometimes the most powerful medicine.
You don’t need to be flexible, fit, or even energetic. All you need is the willingness to pause and receive.
Key Takeaways:
- Restorative yoga is deeply relaxing and healing.
- It uses props and long-held poses to release stress and tension.
- Ideal for anyone feeling overwhelmed, tired, or in need of gentle support.
- Just 20 minutes a day can improve sleep, mood, and overall well-being.
