Restorative Yoga Defined

What Is Restorative Yoga?

Restorative Yoga is a practice of doing less—far less—and receiving more. Unlike active yoga styles where you build strength and flexibility through muscular effort, Restorative Yoga uses props to completely support the body in each pose, allowing muscles to release and the nervous system to downshift.

A typical Restorative class includes only 4-6 poses, each held for 5-20 minutes. The body is so thoroughly supported by blankets, bolsters, blocks, and straps that no muscular effort is required to stay in the shape. This allows the parasympathetic nervous system—the "rest and digest" response—to activate fully.

Developed primarily by Judith Hanson Lasater, a student of B.K.S. Iyengar, Restorative Yoga draws from the therapeutic use of props pioneered in Iyengar Yoga. But while Iyengar uses props to achieve alignment in active poses, Restorative uses them to eliminate effort entirely.

Essential Props

Props aren't optional in Restorative—they're the practice. Common props include:

Common Restorative Poses

Benefits of Restorative Yoga

• Activates parasympathetic nervous system
• Reduces cortisol and stress hormones
• Lowers blood pressure and heart rate
• Improves sleep quality
• Releases chronic muscular tension
• Supports immune function
• Helps with anxiety and depression
• Promotes emotional processing
• Supports recovery from illness or injury
• Balances active yoga practice

What to Expect in Class

Restorative vs. Yin Yoga

These two slow practices are often confused. Key differences:

• Muscle engagement: Restorative uses no muscular effort (fully supported). Yin intentionally loads connective tissue with some stress.
• Sensation: Restorative should feel like zero stretch—pure comfort. Yin involves noticeable (but not painful) sensation.
• Purpose: Restorative activates the parasympathetic nervous system. Yin increases flexibility and joint mobility.
• After practice: You'll feel deeply relaxed after Restorative. You might feel "opened up" after Yin.

Who Benefits Most

Restorative Yoga is valuable for everyone, but especially:

• Chronically stressed individuals — Those who can't remember the last time they fully relaxed
• People recovering from illness or injury — When active movement isn't appropriate
• Athletes and active practitioners — As balance to intense training
• Those with sleep issues — The nervous system reset improves sleep quality
• Anxiety sufferers — The practice teaches the body what calm feels like
• Anyone in burnout — The ultimate permission to do nothing

The Challenge of Stillness

Restorative Yoga sounds easy—you're just lying on props. But for many people, it's one of the most challenging practices. When you stop moving, stop doing, stop achieving, what comes up? Thoughts race. Emotions surface. The urge to check your phone, fidget, or simply get up can feel overwhelming.

This is the practice. Not fighting the restlessness, but observing it. Letting it be present without acting on it. Over time, the nervous system learns that stillness is safe, and the resistance softens. What was once uncomfortable becomes deeply nourishing.