What Is Restorative Yoga? Benefits, Poses & How to Practice

In modern life, stress is a constant. The demands of work, family, and social obligations often leave us feeling stressed and burnt out. Chronic stress not only affects our mental and emotional well-being but our physical health, leading to issues such as anxiety, insomnia, and a weakened immune system. In these moments, finding effective ways to manage and reduce stress is key to a healthy, balanced life, and Restorative Yoga does just this. 

Unlike more dynamic styles like Vinyasa Yoga, Restorative Yoga emphasizes deep relaxation. Through the use of props and long-held poses, this practice creates a supportive environment where the body can fully relax and the mind can find peace.

If you're in need of deep rest and inner balance, read on to find out what Restorative Yoga is, how to practice it effectively, and what transformational benefits Restorative Yoga holds for your life.

What Is Restorative Yoga?

Restorative Yoga is defined as a gentle, passive style of yoga aimed at achieving physical, mental, and emotional relaxation. This practice focuses on long-held, supported asanas (yoga poses) designed to facilitate deep relaxation and rejuvenation. The extra time spent holding poses in a Restorative Yoga class allows muscles and tissues to relax, releasing tension and stress deep in the body. 

Read more: Yin Yoga versus Restorative Yoga – What Are the Differences and Similarities?

"It takes courage to say yes to rest and play in a culture where exhaustion is seen as a status symbol”– Brene Brown

History & Philosophy of Restorative Yoga

Restorative Yoga has its roots in the teachings of B.K.S. Iyengar, who developed the use of props to support the body in yoga poses. This approach allows practitioners to experience the benefits of yoga poses without strain, promoting healing and relaxation. Over time, Restorative Yoga has evolved into a distinct practice, emphasizing stillness and relaxation.

This stillness is also an important practice for self-awareness and connection to our innermost Self. According to Patanjali, the mind is often in a state of Kshipta, also known as the Monkey Mind. In this state, we feel easily distracted, stressed, and are constantly shifting from one thought or emotion to another. Through Restorative Yoga poses, we are able to truly stop, tune in, and find calm. 

The use of supports in this practice allows us to completely relax every cell of our body and nudge it into a state of parasympathetic nervous system arousal. Restorative Yoga provides precisely the right kind of physical and mental activation that allows us to enter a deeply relaxed state. 

How to Do Restorative Yoga

Restorative Yoga invites us into a state of deep relaxation and healing through gentle, supported poses that encourage us to completely let go. Unlike more dynamic styles of yoga, this practice emphasizes stillness and rest, using props to fully support your body so you can release both physical and mental tension. 

The main focuses are: 

• Creating an environment and mindset that promotes complete relaxation and letting go
• Using props strategically to support the body, allowing muscles to release without effort

Here are 5 simple steps to practice Restorative Yoga daily, wherever you are. 

1. Wind Down

Before beginning your practice, take time to transition from the busyness of your day into a more peaceful state. Start by lying in Shavasana (Corpse Pose) for at least 15 minutes for a 1-hour Restorative Yoga class. For shorter sessions, 5 minutes will do. This initial relaxation period is crucial for grounding yourself and setting the tone for the rest of your practice.

To start your relaxation: 

• Create a quiet, warm space with dim lighting (if possible)
• Lie on your back with feet falling naturally outward
• Rest arms at your sides with palms facing up
• Place a small cushion under your head if needed

2. Set Your Intention

Taking time to set a clear intention helps tailor your practice to your current needs and ensures you choose the most beneficial Restorative Yoga poses. Consider what brought you to your mat today and what kind of support your body and mind are seeking.

Depending on your intention, these targeted Restorative Yoga sequences could focus on:

• Soothing asanas for anxiety and agitation
• Restorative yoga postures that fight fatigue and boost energy 
• Gentle positions for headache relief
• Balancing restorative poses for menstrual health
• Deep yogic breathing and Shavasana for anti-insomnia

It's important to note that you don't need to cover every Restorative Yoga asana in each session. Each sequence has a specific goal, so it's best to focus on that. Keep in mind the principle of holding time should be modified based on the goal and frequency of your sessions.

3. Gather Your Props

Props are essential in Restorative Yoga, but it's okay if you don't have specialized equipment. Many household items make excellent substitutes:

• Use firm couch cushions or folded blankets as bolsters
• Stack books as yoga blocks
• Gather several blankets for warmth and support
• Repurpose scarves or belts as yoga straps
• Roll towels for neck and knee support

If you’re in need of some inspiration, see our complete guide: Restorative Yoga Poses with DIY Props for At-Home Healing

4. Move Mindfully

The transitions between Restorative Yoga poses deserve as much attention as the poses themselves. Moving slowly and deliberately helps maintain the meditative quality of your practice and prevents strain or disruption to your relaxed state.

• Take 1-2 minutes to settle into each new Restorative Yoga position
• Listen to your body and adjust props as needed
• Keep your movements soft and fluid
• Use your breath as a guide—slow, deep breaths signal to your nervous system that you're safe

5. Let Go 

Learning to truly let go is often the most challenging part of this practice. The mind may fight this unfamiliar state of doing nothing, but with practice, you'll develop the ability to release both physical and mental tension.

Try these techniques:

• Start with a body scan, consciously relaxing each part
• Focus on your breath without trying to change it
• Notice areas of tension and imagine them softening
• If thoughts arise, acknowledge them and return to your breath
• Remember that "doing nothing" is actually doing something very powerful

6. Final Relaxation 

End with at least 10 minutes in a final relaxation pose. This period of stillness allows your body to absorb the benefits of Restorative Yoga:

• Remain supported by your props
• Notice the changes in your body and mind
• Breathe naturally and easily
• Slowly to return to a seated position

How Long Should You Hold Restorative Yoga Poses?

Restorative Yoga poses are held anywhere from 5 to 30 minutes, and the final relaxation in Shavasana is held up to 25 minutes. Yoga teachers often emphasize that the urge to leave a pose shows that it is beginning to work in your body and mind. To fully experience Restorative Yoga's benefits, try to hold the poses even after feeling that urge to exit.

How Often Should You Do Restorative Yoga?

Restorative Yoga is low impact and can be practiced daily, but for best results, it should be done at least once or twice a week. When we're stressed, we often struggle to prioritize what's important, but adopting good habits can help improve our well-being.  If you struggle to find the time, you can try this:

•  Week 1: Set your alarm 5 minutes earlier and do a breathing exercise you learned in class.
•  Week 2: Set the alarm 10 minutes earlier. Add one enjoyable Restorative Yoga pose to your breathing.
• Week 3: Set the alarm 15 minutes earlier. Continue your practice for 10 minutes and spend 5 minutes journaling about your goals and priorities.

After 21 days, you'll have a better chance of making time for self-care and establishing a regular yoga practice.

Who Should Do Restorative Yoga?

The biggest plus of Restorative Yoga is that it can be adapted to everyone, regardless of age and experience. The use of many supports allows everyone to practice the postures. There are seemingly infinite variations for each pose which ensures that everyone can experience the benefits of each pose.

What Are the Benefits of Restorative Yoga?

As the word “restore” implies, Restorative Yoga brings the body and mind to a place of calmness and harmony by gently and mindfully allowing the body to move between movement and stillness. 

By holding Restorative Yoga poses for an extended period, the body gets enough time to ease into a state of complete relaxation. The mind slows down, breathing deepens, and the bodily functions become balanced. This naturally activates the parasympathetic nervous system, offering a number of benefits for our health and well-being. 

Improves Digestion

When the body is under stress, non-essential functions such as digestion, cell reproduction, and cell growth are blocked. By rebalancing the nervous system, Restorative Yoga asanas help digestion perform its basic functions where the intestine absorbs nutrients and generates waste material.

Regulates Blood Pressure

Negative stress can cause blood pressure to increase and disrupt its balance. Through relaxation and deep breathing, Restorative Yoga helps regulate blood pressure, reducing the risk of hypertension.

Also see: How to Practice Yoga for High Blood Pressure

Supports Hormonal Balance

Restorative Yoga, with all its modifications and variations, is an excellent practice to rebalance the entire female hormonal system. This is especially true in so-called altered stages, such as moments of hormonal change like menstruation, pregnancy, and menopause.

Eases Endometriosis Symptoms

Restorative Yoga helps in pain management and hormonal balance. It helps women regain physical and mental peace, activates hormonal rebalancing, and reduces the perception of pain. 

For years now, I have been part of a research group that works closely with women who suffer from endometriosis and have combined medical treatment with a path of Restorative Yoga to alleviate symptoms. 

Supports Emotional Healing

Practicing Restorative Yoga poses not only helps with physical trauma, but also psychological trauma. When practiced regularly, it induces a process of self-healing and awakens our awareness of the way we react to difficult situations. I find Restorative Yoga to be a wonderful component of rehabilitation therapies and a great support to mental professionals like psychologists, therapists, and coaches.

Aids Weight Loss

A controlled group study by the University of California found that Restorative Yoga also helps people lose subcutaneous fat. In the study, the group practicing Restorative Yoga lost more than 2.5 times the amount of subcutaneous fat as the simple stretching exercises group. 

The research suggests that high cortisol levels, also known as the stress hormone, can contribute to weight gain, especially in the abdomen. Practicing yoga has been shown to reduce cortisol levels, regardless of the style of yoga. Therefore, reducing stress through yoga practice may have a positive impact on managing weight and even help with thyroid issues.

Read more: Breathe into Better Health: Best Pranayama for Metabolism Boost & Weight Loss

Regulates the Nervous System

Restorative Yoga significantly impacts the nervous system, particularly by enhancing the functioning of the parasympathetic nervous system. Through supported poses, Restorative Yoga encourages deep relaxation and stress release, allowing the body to shift from a heightened state of stress governed by the sympathetic nervous system to a calmer state where healing and restoration can begin.  

Restorative Yoga Benefits for Teachers

Even yoga teachers often get tired, especially in the world of online teaching. Many yoga teachers practice a lot, but they often do so while teaching classes, with little attention and self-examination. Restorative Yoga is ideal for helping a teacher's body regenerate and "heal." Often, teachers experience chronic pain in the back, leg ligaments, and shoulder problems. Therefore, it's an ideal practice for those who teach modern yoga.

Yoga teachers also struggle to keep their personal practice alive. 

Although teachers may identify with the teaching, they gradually lose their healthy routines as schedules grow busier. Instructors start to prioritize students and classes, leading to a lot of stressed yoga teachers who are overburdened with rent, too many online and live classes, and multiple projects. Restorative Yoga helps teachers take quality time for themselves and remember why they started teaching in the first place.

Read: How to Teach Restorative Yoga - Tips for Teachers

Final Thought

Learning to truly rest is a skill—one that grows stronger with patience and practice. You might find some resistance at first (most of us do), but give yourself permission to move slowly, rest deeply, and discover what complete relaxation feels like for you.

I encourage you to try these Restorative Yoga poses, adapt them to your needs, and most importantly, be gentle with yourself in the process. Your body knows how to heal and restore itself, sometimes it just needs the space and support to do so.