Essential Props
Props aren't optional in Restorative—they're the practice. Common props include:
Bolster
The primary support for most poses. Firm cylindrical or rectangular cushion.
Blocks
Support bolsters at different heights. Create stable platforms.
Blankets
Folded for support under knees, head, or spine. Also for warmth.
Straps
Hold limbs in position so muscles don't have to work.
Eye Pillow
Gentle weight over eyes promotes relaxation and blocks light.
Sandbags
Grounding weight placed on body to deepen release (optional).
Common Restorative Poses
Supported Child's Pose
Bolster between thighs, torso resting forward. Deeply calming, releases back tension. Turn head halfway through.
Supported Fish Pose
Bolster under spine, heart lifted and open. Counteracts hunching. Arms rest out to sides.
Legs Up the Wall
Hips near wall, legs vertical. Reverses blood flow, calms nervous system. Can add bolster under hips.
Supported Reclined Twist
Knees resting on bolster, twisted to one side. Gentle spinal release without effort.
Supported Bridge
Block or bolster under sacrum, hips elevated. Opens front body passively.
Supported Savasana
Bolster under knees, blankets for warmth, eye pillow. The ultimate rest—often the longest pose in class.
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
Duration
60-90 minutes typically
Poses
4-6 poses total
Pace
Very slow, deeply quiet
Temperature
Warm room, you'll need blankets
Props
Many—studios provide them
Music
Soft ambient or silence
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.
Find Your Rest
Discover studios offering Restorative classes in your area.