Restorative Gentle Yoga

Restorative Yoga is a gentle and nurturing practice that focuses on relaxation and rejuvenation. Unlike more dynamic styles of yoga, Restorative Yoga emphasizes stillness and support using props such as blankets, bolsters, and blocks. This offers a sanctuary for the body and mind, allowing individuals to release tension, reduce stress, and restore their overall well-being.

Restorative Yoga provides a refuge for individuals to slow down, let go of tension, and find stillness amidst the busyness of modern life. Unlike more dynamic and physically demanding yoga styles, Restorative Yoga focuses on prolonged holds, conscious breathing, and mindfulness. This is like Yin Yoga, but Restorative Yoga places even more emphasis on the use of props in supported poses. It is a practice of active relaxation and self-care, allowing practitioners to deeply nourish their bodies, calm their minds, and tap into their inner resources for healing and renewal.

Throughout our discussion, we will delve into the origins of Restorative Yoga, its key principles and techniques, the diverse range of benefits it offers, and a selection of key poses commonly practiced within this style. Whether you are looking to reduce stress, recover from an injury, improve sleep quality, or simply cultivate a greater sense of well-being, Restorative Yoga holds the potential to support you on your journey towards optimal health and vitality. If you are new to Restorative Yoga or simply seeking to deepen your understanding of this practice, we will provide insights into the transformative practice and its ability to support physical, mental, and emotional health. Over time, you can uncover the essence of this gentle yet powerful practice and discover how it can enhance your overall well-being and bring deep calm and restoration into your life.

Origins of Restorative Yoga 

Restorative Yoga finds its origins in the teachings of B.K.S. Iyengar, an influential yoga master who played a pivotal role in popularizing yoga worldwide. Iyengar’s approach to yoga emphasized precision, alignment, and the therapeutic benefits of the practice. He believed that yoga could be used as a means of healing the body and mind. During his years of practice and study, Iyengar developed a style of yoga that utilized props to support the body in various poses. By introducing props like blankets, bolsters, and blocks, Iyengar sought to make yoga accessible to practitioners of all levels and physical abilities. The use of props not only provided support but also facilitated proper alignment and allowed individuals to hold poses for longer durations.

One of Iyengar’s students, Judith Hanson Lasater, further refined and popularized the concept of Restorative Yoga. Lasater, a renowned yoga teacher and author, recognized the need for a gentle and therapeutic approach to yoga that focused on relaxation and rejuvenation. Drawing from Iyengar’s teachings, she developed a comprehensive system of Restorative Yoga that incorporated longer holds, deep relaxation techniques, and the strategic use of props. Lasater’s contributions to Restorative Yoga included the development of specific poses and sequences designed to induce profound relaxation and healing. She emphasized the importance of creating a supportive environment using props, allowing practitioners to experience a deep sense of comfort and surrender.

Over the years, Restorative Yoga has gained recognition and popularity as a therapeutic practice. Today, numerous yoga teachers and practitioners have embraced and expanded upon the principles of Restorative Yoga, integrating it into their teaching and personal practice. Its gentle nature and focus on relaxation have made it a valuable tool for stress reduction, recovery from injuries, and supporting overall well-being. Through the contributions of these pioneers, Restorative Yoga has evolved into a widely practiced and appreciated form of yoga that offers an accessible practice that helps individuals of all levels and abilities unwind their bodies and minds.

Key Principles and Techniques 

Restorative Yoga aims to create an environment of profound rest and relaxation by focusing on a few key principles and techniques.

Restorative Yoga also emphasizes conscious breathing and mindfulness.

Here are more details on the key principles and techniques of Restorative Yoga:

  1. Stillness and Extended Poses: Restorative Yoga places a strong emphasis on stillness and extended holds in poses. Unlike more dynamic yoga styles that involve flowing sequences, Restorative Yoga encourages practitioners to remain in each pose for an extended period, typically ranging from 5 to 20 minutes. This prolonged stillness allows the body to settle into a state of deep relaxation and activates the parasympathetic nervous system, which promotes rest and healing.
  2. Proper Support with Props: The use of props is fundamental to Restorative Yoga. Props such as blankets, bolsters, straps, blocks, and eye pillows are strategically placed to provide support and comfort to the body. Props are used to create a stable and safe environment that allows practitioners to relax deeply into the poses. By offering physical support, props help release muscular tension and promote a sense of ease and surrender.
  3. Conscious Breathing: Conscious breathing techniques play a vital role in Restorative Yoga. Deep, slow, and controlled breathing, such as diaphragmatic breathing, is practiced activating the body’s relaxation response and calm the mind. The focus on conscious breathing enhances oxygenation, aids in releasing tension, and promotes a sense of calm and relaxation throughout the practice. Deep, slow, and controlled breathing techniques, such as diaphragmatic breathing, are utilized to activate the body’s relaxation response and quiet the mind.
  4. Mindfulness and Awareness: Mindfulness is cultivated by observing sensations in the body and breath and practicing non-judgmental awareness of thoughts and feelings. Restorative Yoga cultivates mindful awareness of the present moment by encouraging practitioners to bring their attention to the sensations in their bodies, observing without judgment. Mindfulness helps individuals become more attuned to their physical and emotional experiences, fostering a deeper connection with themselves. By practicing non-judgmental awareness, practitioners can release tension, reduce stress, and develop a greater sense of self-acceptance and self-compassion.
  5. Sequencing and Pose Selection: Restorative Yoga sequences are thoughtfully designed to create a balanced and harmonious practice. Poses are carefully selected to target specific areas of the body and promote relaxation, restoration, and healing. The sequencing of poses often follows a logical progression, starting with gentle warm-up poses and gradually moving into deeper and more supported poses. The intention is to create a sequence that supports the body’s natural energy flow and promotes a sense of overall well-being.
  6. Active Relaxation: Restorative Yoga involves the practice of active relaxation. It is not about passive idleness but rather an intentional effort to let go of physical and mental tension while maintaining a state of presence and awareness. Using props, conscious breathing, and mindfulness, practitioners actively engage in the process of relaxation, fostering a deep sense of rest and rejuvenation.

By incorporating these key principles and techniques, Restorative Yoga provides a nourishing and supportive practice that helps individuals release tension, reduce stress, and restore balance to their body, mind, and spirit. It offers a sanctuary for self-care, healing, and profound relaxation.

Benefits of Restorative Yoga 

Restorative Yoga offers a wide range of benefits for physical, mental, and emotional well-being. Physically, the practice promotes relaxation and healing by reducing muscle tension, increasing blood circulation, and improving joint mobility. It can help alleviate chronic pain, such as back pain and migraines, by releasing built-up tension and restoring balance to the body.

Mentally, Restorative Yoga provides a respite from the demands of daily life and helps to quiet the mind. The prolonged stillness and supported poses allow practitioners to enter a state of deep relaxation, reducing stress and anxiety. This practice also cultivates mindfulness and self-awareness, promoting a greater sense of mental clarity.

Emotionally, Restorative Yoga encourages self-care and self-compassion. By creating a nurturing and supportive environment, practitioners can develop a greater sense of self-acceptance and self-love. Restorative poses help release stored emotions and tension, allowing individuals to process and heal unresolved emotional experiences.

Here are more details on the benefits of Restorative Yoga:

  1. Physical Benefits:

Relaxation and Stress Reduction: Restorative Yoga triggers the relaxation response in the body, helping to reduce stress levels and promote a deep sense of relaxation. It activates the parasympathetic nervous system, which counteracts the effects of the sympathetic nervous system (responsible for the “fight-or-flight” response), leading to decreased heart rate, blood pressure, and cortisol levels.

Muscle Relaxation: The supported poses and extended holds in Restorative Yoga allow the muscles to release tension and enter a state of deep relaxation. This can help alleviate chronic muscle pain, tension headaches, and general muscular discomfort.

Improved Flexibility and Joint Mobility: Restorative Yoga gently stretches and lengthens the muscles and connective tissues, leading to improved flexibility and joint mobility. The supported nature of the poses ensures that the body can relax and soften into the stretches without strain or effort.

Enhanced Circulation: Restorative Yoga stimulates blood circulation, which helps deliver oxygen and nutrients to the body’s tissues and organs. Improved circulation can aid in the healing process, boost immune function, and promote overall health.

  1. Mental and Emotional Benefits:

Stress and Anxiety Reduction: The deep relaxation induced by Restorative Yoga can alleviate stress and anxiety. The practice helps to calm the mind, quiet racing thoughts, and promote a sense of inner peace and tranquility.

Improved Sleep Quality: Restorative Yoga can help improve sleep quality by promoting relaxation and reducing insomnia. The practice prepares the body and mind for restful sleep, allowing for a more rejuvenating and restorative night’s rest.

Enhanced Mood and Emotional Well-being: Restorative Yoga provides a safe and nurturing space for individuals to connect with their emotions and process any underlying tensions or stress. The practice encourages self-care, self-compassion, and self-acceptance, leading to improved emotional well-being and a more positive outlook on life.

Increased Mindfulness and Awareness: Restorative Yoga cultivates mindfulness and present-moment awareness. Through the practice of conscious breathing and observing sensations in the body, practitioners develop a deeper connection with themselves and their experiences, leading to improved self-awareness of both mind and body that supports overall well-being.

  1. Healing and Recovery:

Injury Rehabilitation: Restorative Yoga can be used as a gentle and therapeutic tool for injury rehabilitation. The supported poses help to promote healing, reduce inflammation, and gently stretch and strengthen injured areas, allowing individuals to regain mobility and function gradually.

Chronic Pain Management: Restorative Yoga offers relief for individuals suffering from chronic pain conditions such as fibromyalgia, arthritis, and back pain. The practice helps to reduce pain perception, release muscular tension, and improve overall comfort and well-being.

Postnatal Recovery: Restorative Yoga can support postnatal recovery by providing a gentle and nurturing practice for new mothers. It helps to relieve physical and mental fatigue, promotes hormonal balance, and supports the healing process after childbirth.

Overall, Restorative Yoga offers a wide range of benefits for physical, mental, and emotional well-being. It provides a sanctuary for relaxation, rejuvenation, and healing, allowing individuals to restore balance and harmony in their lives.

Here is a description of what a typical Restorative Yoga class might be like:

A typical Restorative Yoga class is designed to create a serene and supportive environment for relaxation and rejuvenation. The class is conducted in a quiet, dimly lit space with calming music playing softly in the background. The atmosphere is welcoming and peaceful, providing a refuge from the outside world.

The class begins with a brief period of centering and grounding, allowing participants to arrive fully in the present moment. The teacher may guide students through a short meditation or breathing exercise to help quiet the mind and cultivate a sense of inner calm.

Once centered, the class transitions into a series of supported Restorative Yoga poses. The poses are carefully selected and sequenced to provide a balanced and restorative experience. Common poses include variations of supported forward bends, gentle backbends, twists, and gentle inversions. Each pose is held for an extended period, typically ranging from 5 to 20 minutes, allowing ample time for deep relaxation and release.

During the practice, props such as blankets, bolsters, blocks, straps, and eye pillows are utilized to provide support and comfort. Students are encouraged to use props liberally to ensure that their bodies are fully supported and relaxed in each pose. The props help to create a safe and nurturing environment, allowing individuals to surrender into the poses and experience deep relaxation.

Throughout the class, the teacher may offer gentle verbal cues and reminders to guide students into proper alignment and encourage relaxation. They may also provide options and modifications to accommodate different body types and levels of flexibility.

Conscious breathing techniques are integrated into the practice, with an emphasis on deep, slow, and controlled breaths. The teacher may guide students to focus on their breath, inviting them to explore diaphragmatic breathing or other calming breath patterns. The intention is to help activate the body’s relaxation response and deepen the sense of relaxation and presence.

Towards the end of the class, a period of savasana (corpse pose) is included to allow for complete surrender and integration of the practice. Students lie down on their mats, covered with blankets, and are encouraged to let go completely, releasing any remaining tension or stress.

The class concludes with a gentle transition back to seated or standing, and students are invited to take a moment of reflection or gratitude for their practice. The teacher may offer closing remarks or a short closing meditation to seal the practice and create a sense of closure.

To summarize, a typical Restorative Yoga class provides a sanctuary for deep relaxation, stress reduction, and healing. It offers a space for individuals to disconnect from the busyness of life and connect with themselves on a deeper level, fostering a sense of calm, balance, and well-being.

Here are descriptions of some key poses commonly practiced in Restorative Yoga:

  1. Supported Child’s Pose (Balasana):
  2. Balasana is a gentle resting pose that promotes deep relaxation and release of tension. In Restorative Yoga, it is often practiced with props for added support. Starting on hands and knees, a bolster or stacked blankets are placed lengthwise between the thighs. The torso is then draped over the prop, allowing the forehead to rest on a block or stacked fists. The arms can be extended forward or relaxed alongside the body. This pose gently stretches the hips, lower back, and shoulders while calming the mind and promoting a sense of surrender.
  3. Supported Reclining Bound Angle Pose (Supta Baddha Konasana):
  4. This pose opens the chest, hips, and inner thighs while providing deep relaxation. Begin by placing a bolster or folded blankets behind the back and sitting on it. Bring the soles of the feet together, allowing the knees to fall outward and support them with blocks or bolsters. Resting the upper body on blankets or pillows, the arms can be relaxed alongside the body or placed on the abdomen. This pose gently stretches the inner thighs and opens the heart, promoting a sense of deep relaxation and releasing tension in the lower body.
  5. Supported Legs-Up-the-Wall Pose (Viparita Karani):
  6. Viparita Karani is a restorative inversion that allows for gentle relaxation and improved circulation. Start by sitting sideways next to a wall with one hip touching the wall. Swivel the legs up the wall while lying down, ensuring the sit bones are against the wall for support. A folded blanket or bolster can be placed under the hips for added comfort. The arms can rest by the sides or on the abdomen. This pose helps to reduce swelling in the legs, relieve fatigue, and calm the nervous system.
  7. Supported Corpse Pose (Savasana):
  8. Savasana is a final resting pose practiced at the end of a Restorative Yoga session to integrate the benefits of the practice. Lie down on your back, extending the legs and arms comfortably by the sides. Use props such as bolsters, blankets, or eye pillows to support the body and provide a sense of comfort. Close the eyes and focus on conscious breathing, allowing the body and mind to fully relax. Savasana promotes deep relaxation, stress reduction, and integration of the practice.

These are just a few examples of key poses in Restorative Yoga. The practice offers a variety of supported poses designed to release tension, promote relaxation, and facilitate healing. Remember that props are utilized in Restorative Yoga to support the body and allow for a greater sense of ease and surrender in each pose.


Restorative Yoga is a transformative practice that offers deep relaxation, rejuvenation, and healing for the body, mind, and spirit. Its emphasis on stillness, support, and mindfulness provides a sanctuary from the fast-paced world, allowing individuals to reconnect with their inner selves and restore their overall well-being.

Through the extended holds in supported poses, the use of props for comfort and stability, and the emphasis on conscious breathing and mindfulness, Restorative Yoga creates an environment conducive to releasing tension, reducing stress, and cultivating a state of deep relaxation. By creating a safe container for individuals to find respite from the demands of daily life, students gain access into their inner world and reconnect to their true selves. This practice activates the parasympathetic nervous system, allowing the body to enter a state of rest and healing. Incorporating Restorative Yoga into your routine can provide profound benefits and serve as a gentle yet powerful tool for self-care and restoration.

The benefits of gentle, Restorative Yoga extend beyond the physical realm, reaching into the realms of mental and emotional well-being. Integrating breathwork and mindfulness principles and practices, Restorative Yoga cultivates a sense of presence, self-awareness, and inner peace. It offers a space for individuals to let go of mental chatter, connect with their emotions, and foster a greater sense of compassion and acceptance for themselves and others. Moreover, Restorative Yoga can serve as a valuable tool for injury rehabilitation, chronic pain management, and postnatal recovery. Its gentle and therapeutic nature allows individuals to engage in a practice that supports healing, strengthens the body, and nurtures the spirit.

By embracing stillness, finding support, and dedicating time to rest and rejuvenation, individuals can tap into their innate capacity for healing and experience the transformative power of deep relaxation. Restorative Yoga offers a pathway to restore balance, nurture your body and mind, and embark on a journey of self-discovery and well-being.