5 Restorative Yoga Poses with DIY Props for At-Home Healing

In a world that demands constant movement and progress, Restorative Yoga invites us to slow down and let go. Unlike more active styles, this style isn't about pushing limits or breaking a sweat. Rather, it creates a space where your body can fully relax, and your mind can find peace. It's a powerful reminder that sometimes, doing less can give us more.

As a Restorative Yoga Teacher and Trainer, I’ve realized that one of the biggest advantages of this style is its accessibility. You don't need special gear or years of experience. With just a few items from around your home, you can tap into the deep healing and relaxation of this practice, no matter your age or level of fitness.

Below, I'll explore the importance of props in your practice, whether it’s a branded bolster or bundle of old blankets. And if you’re looking for an effective at-home sequence, keep reading for 5 simple Restorative Yoga poses with props you can easily find around the house.

Why Do We Use Props in Restorative Yoga?

While more active yoga styles like Vinyasa Yoga might focus on building strength or flexibility, the purpose of Restorative Yoga is deep relaxation and tension release.

Props are our guides on this journey. They offer complete support in a pose, allowing our bodies and minds to truly let go.

Here are a few other benefits practicing Restorative Yoga with props can offer you or your students:

Reduces Injury or Strain

There’s no feeling like sinking into a pose with your body fully relaxed and at ease. Props like bolsters, blocks, blankets, and straps provide this support, allowing our muscles to soften and release without any strain.

Take Fish Pose, for example. Without props, this backbend can put strain on the lower back or neck, causing discomfort or even injury. However, with a bolster or blanket for support, the chest can open naturally, promoting a gentle, even curve in the spine and neutral neck position.

Also Read: Yoga for Neck Pain + 15-Minute Flow for Instant Relief

Promotes Alignment

Similar to Yin Yoga, props in Restorative Yoga help us find alignment more easily. When we're properly lined up and not straining, we can also experience the full benefits of Restorative Yoga.

For example, in Pigeon Pose, a bolster under the hip of the front leg can help keep the hips level and support the lower back. This allows for a gentler stretch in the hip while also avoiding knee strain or injury.

Using props also helps us pay closer attention to how our body feels, so we can make small changes to get more comfortable.

Allows Deeper Relaxation

Relaxation is key in Restorative Yoga. With props, we can settle into poses for extended periods, sometimes up to 20 minutes or more. This prolonged stillness is where the magic of Restorative Yoga happens.

As we linger in these supported asanas, our nervous system receives the message that it's safe to relax deeply and unwind layers of tension we might not even realize we're holding. Meanwhile, our minds are given the space to quiet down.

Adaptability

Props open doors, making yoga accessible to everyone regardless of your body type, level of flexibility, or physical condition. 

In Forward Bends, a bolster or block can catch your upper body, removing the struggle to "reach" and allowing you to simply drape and relax into the pose.

For yoga teachers, having the knowledge to modify Restorative Yoga poses with props is crucial. Not only does it reduce the risk of injury or strain, but it also allows you to elevate or simplify your classes so that everyone experiences the full benefit from each pose.

See: How to Teach Restorative Yoga: Tips for Teachers

Encourages Mindfulness

When we're not struggling to maintain a pose, we're free to turn inward. This creates a unique opportunity for mindfulness. In this supported stillness, we become more attuned to changes in our breath, body, and thoughts.

Ultimately, this focused attention can lead to unique insights and a heightened sense of body-mind connection. It also opens up the possibility for a deeper sense of peace and clarity.

Essential Props in Restorative Yoga & DIY Alternatives

Starting a new yoga practice can feel overwhelming, especially when you see the variety of props used in studios. But some of the most experienced teachers began their journey with nothing more than a few folded blankets and objects found around their homes, including me.

While props in Restorative Yoga are important, buying them isn't necessary to start your practice. The essence of Restorative Yoga lies in finding support and comfort, and that can be achieved with anything around you.

Here are five common props used in Restorative Yoga and effective alternatives you can easily find at home.

Blocks

Yoga blocks are common props in a variety of yoga styles, especially Restorative Yoga. If you struggle to extend fully into a pose, these handy blocks bring the floor closer to you. This can help you or your students maintain alignment, reduce strain, and relax fully into a pose.

Alternative: Instead of a yoga block, you can use a stack of thick books, a block of wood, or a small sturdy box.

How to Use:

• Tuck this prop under your hips in Half Bridge Pose (Ardha Setu Bandhasana) for a gentle lift that eases your lower back.
• Rest your hands on it in Legs-Up-the-Wall Pose (Viparita Karani) for extra comfort and stability.
• Place one under your head or shoulders in various poses to ensure your neck stays stable and aligned.

Bolsters

Bolsters are essential props in Restorative Yoga. These firm, comfortable pillows cradle your body, allowing you to sink into poses without effort.

Alternative: A stack of firm pillows or a tightly rolled blanket can work wonders. Make sure that whatever you roll up is around the same length as the distance between your tailbone and the top of your head.

How to Use:

• Slip it under your knees in Corpse Pose (Shavasana) to ease your lower back into relaxation.
• Rest your spine along its length in Reclining Bound Angle Pose (Supta Baddha Konasana), letting your heart and chest gently open.
• Drape yourself over it in Child's Pose (Shashankasana) for a comforting stretch.

Blankets

In Restorative Yoga, blankets aren't just for staying cozy—they’re effective props for support and cushioning.

Alternative: Any soft, foldable blanket or large towel will do.

How to Use:

• Fold one under your head in Corpse Pose for added support and comfort.
• Use it as a cushion under your knees or hips in Restorative Yoga poses like Reclining Bound Angle or Legs-Up-the-Wall.
• Roll it up and place it along your spine in heart-opening poses for gentle support.

Straps

Straps in yoga help you find length and alignment without overreaching, allowing for deeper, more sustainable stretches.

Alternative: A long scarf, bathrobe tie, belt, or even a pet leash can work as a strap.

How to Use:

• Loop it around your feet in Reclining Hand-to-Big-Toe Pose (Supta Padangusthasana) to stretch your legs with ease.
• Gently wrap it around your thighs in Reclining Bound Angle Pose to support your legs and open your hips.
• Use it in seated forward bends to reach your feet while keeping your spine long and supported.

5 Restorative Yoga Poses with Props for Deeper Relaxation & Healing

Restorative Yoga is like a reset button for your body and mind. Whenever you feel the need to slow down and recharge, set aside 30-45 minutes for this simple Restorative Yoga sequence with props.  It's designed to help you unwind, find balance, and reconnect with yourself—without fancy props or years of yoga experience.

Remember, there's no need to push or overwork yourself here. Your only job is to get comfortable, breathe, and feel the full benefit of deep relaxation.

1. Child’s Pose (Shashankasana): 5 Minutes

Props: Bolster or pillow under the chest and blanket under the knees if needed.

Instructions:

• Kneel on the floor, bring your big toes together, and sit back on your heels.
• Spread your knees as wide as comfortable. Place the bolster or pillow in front of you and lay your upper body over it, resting your arms by your sides or extending them forward.
• Turn your head to one side and switch halfway through.

2. Reclining Bound Angle Pose (Supta Baddha Konasana): 5-10 Minutes

Props: Bolster or pillow under the spine, blocks or pillows under the knees, and blanket for warmth. Loop a strap around the hips and feet for added support and alignment. 

Instructions:

• Sit on the floor with a bolster or pillow behind you lengthwise.
• Bring the soles of your feet together and let your knees fall to the sides, supported by blocks,  straps, or pillows.
• Lie back down on the bolster, letting your chest open and release.
• Rest your arms by your sides, palms up.

3. Legs-Up-the-Wall Pose (Viparita Karani): 5-10 minutes

Props: Blanket or towel under the hips, head, and hands.

Instructions:

• Sit close to a wall and swing your legs up onto the wall as you lie down on your back.
• Adjust your position so that your hips are slightly elevated on the blanket or towel.
• Allow your arms to rest by your sides, palms up. You can also place blankets beneath them for extra comfort. 
• Close your eyes and focus on your breath.

4. Half Bridge Pose (Ardha Setu Bandhasana): 5-10 minutes

Props: Bolster or block at the base of the spine.

Instructions:

• Lie on your back with your knees bent and feet flat on the floor.
• Lift your hips and place a bolster or block under your sacrum (the flat part of your lower back).
• Let your arms rest by your sides.
• Close your eyes and breathe deeply.

5. Corpse Pose (Shavasana): 5-10 minutes

Props: Blanket or bolster under the head and knees if needed, and a blanket for warmth.

Instructions:

• Lie flat on your back with your legs extended.
• Place a blanket or bolster under your head and knees for support. You also use a folded blanket on top of your bolster and beneath your ankles for an extra boost. 
• Cover yourself with a blanket for warmth.
• Let your arms rest by your sides, palms facing up.
• Close your eyes and focus on your breath, allowing your entire body to relax.

Tips for Practicing Restorative Yoga with Props

Creating a regular Restorative Yoga practice at home is an excellent way to reduce stress and restore balance to your mind, body, and spirit. If you want to get the most out of your personal practice, here are my four golden rules for an effective and rewarding routine, wherever you are.

• Find Your Rhythm: Aim for 1-2 sessions per week, lasting 20-60 minutes. This frequency allows your body to experience the benefits of regular practice without feeling overwhelmed. Start with shorter sessions and gradually increase the duration as you become more comfortable with the practice.
• Balance is Key: While Restorative Yoga is incredibly beneficial, it works best as part of a balanced wellness routine. Complement your sessions with more active yoga styles, meditation, or gentle walks.
• Listen to Your Body: Pay close attention to how your body responds to different poses and props. If something doesn't feel right, adjust your position or try a different prop. Practicing Restorative Yoga poses with props is all about finding what works best for you, so don't hesitate to make changes.
• Be Patient with Yourself: Relaxation is a skill that improves with practice. If your mind wanders or you feel restless at first, that's completely normal. Gently guide your attention back to your breath and body.

Final Thought

In a world that values constant motion, choosing to be still is a powerful act of self-care. Props are the tools that help us reach this level of relaxation, creating a safe space for reflection and healing to begin.

Whether you're dealing with stress, recovering from injury, or simply need a moment to breathe, Restorative Yoga offers a path to balance and renewal. Try it, and see what it can do for you and others.