Restorative Yoga

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

The primary support for most poses. Firm cylindrical or rectangular cushion.

Support bolsters at different heights. Create stable platforms.

Folded for support under knees, head, or spine. Also for warmth.

Hold limbs in position so muscles don't have to work.

Gentle weight over eyes promotes relaxation and blocks light.

Grounding weight placed on body to deepen release (optional).

Bolster between thighs, torso resting forward. Deeply calming, releases back tension. Turn head halfway through.

Bolster under spine, heart lifted and open. Counteracts hunching. Arms rest out to sides.

Hips near wall, legs vertical. Reverses blood flow, calms nervous system. Can add bolster under hips.

Knees resting on bolster, twisted to one side. Gentle spinal release without effort.

Block or bolster under sacrum, hips elevated. Opens front body passively.

Bolster under knees, blankets for warmth, eye pillow. The ultimate rest—often the longest pose in class.

• 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

60-90 minutes typically

Very slow, deeply quiet

Warm room, you'll need blankets

Many—studios provide them

Soft ambient or silence

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

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.

Discover studios offering Restorative classes in your area.