Restorative Yoga
12 poses · beginner friendly
Restorative yoga is rest, not stretch. Each pose is set up with enough props — bolsters, folded blankets, blocks — that your body is fully supported and your muscles can stop working entirely. You then stay there, usually five to twenty minutes, doing nothing. That's the whole practice.
Because the holds are long and completely passive, a session might only include four to six poses. It can feel strange at first to lie still that long, and it's normal for the mind to fidget before it settles. Comfort is the measure of success: if a shape isn't comfortable, you add more props or skip it, you don't push through.
You don't need studio equipment. Sofa cushions, firm pillows, and a stack of towels or blankets do the same job as bolsters and blocks. The list below covers the poses restorative teachers reach for most, with the typical prop setup for each.
What it's like
- · Very slow pace — a full session may hold only 4–6 poses
- · Long passive holds, typically 5–20 minutes each
- · Full prop support: bolsters, blankets, and blocks carry your weight
- · No muscular effort and no stretching sensation to chase — comfort is the goal
- · No heat, no flow, no strength work
- · Often practiced in low light, sometimes with an eye pillow
Good for
- ✓ Anyone stressed, run-down, or sleeping badly
- ✓ People recovering from illness, injury, or intense training (with appropriate guidance)
- ✓ Complete beginners — no flexibility or fitness required
- ✓ Experienced practitioners who want a genuine rest day
Restorative poses
Settling in
- Easy PoseSukhasana
Sit on a folded blanket or block so the hips are higher than the knees; a blanket under each knee removes any effort from the hips.
- Child's PoseBalasana
Rest the torso along a bolster placed lengthwise between the knees, head turned to one side; blankets under the ankles or hips fill any gaps.
- Thread the NeedleParsva Balasana
Rest the shoulder and head on a folded blanket or low bolster so the twist is held by the props, not the arm.
Supported openers
- Reclining Bound AngleSupta Baddha Konasana
Recline on a bolster propped on a block, with a rolled blanket under each thigh so the knees are fully supported and the legs hang from nothing.
- Fish PoseMatsyasana
Practiced supported: lie back over a bolster or rolled blanket placed under the shoulder blades, head resting on a folded blanket — a gentle open chest, no neck work.
- Bridge PoseSetu Bandha Sarvangasana
Practiced supported: a block or firm bolster under the sacrum carries the pelvis so the legs and back do no lifting.
- Reclining HeroSupta Virasana
Practiced supported: recline onto a tall bolster stack with blankets under the knees; only if the knees are happy — many people skip this one.
- Seated Forward FoldPaschimottanasana
Practiced supported: rest the forehead on a bolster or stacked blankets across the shins (or on a chair seat) so the spine rounds without any pull.
Winding down
- Supine TwistSupta Matsyendrasana
A bolster or stacked blankets between the knees keeps the twist shallow and effortless; both shoulders stay heavy on the floor.
- Happy BabyAnanda Balasana
Keep it soft: hold behind the thighs rather than the feet, or loop a strap over each foot so the arms can relax.
- Legs Up the WallViparita Karani
A folded blanket under the hips and a slight bend in the knees make this a pure rest; stay 5–15 minutes.
- Corpse PoseSavasana
A bolster under the knees, a folded blanket under the head, and a blanket over the body — set up warmly enough to stay 10–20 minutes.
Take this sequence off-screen
The Sleep Wind-Down Card — the bedside card for falling asleep — and getting back to sleep.
Explore more
Every pose above links to full step-by-step instructions, or browse the complete pose library and all styles.