When life gets too fast, your body starts to speak up. You feel tired, tense, and maybe even overwhelmed. That’s when you know it’s time to slow down. One of the best ways to do that? Restorative yoga.
This type of yoga is not about sweating. It’s about sinking. You hold gentle poses for longer, using props like pillows and blankets. Your body gets a chance to fully relax and recharge.
Let’s go through 7 restorative yoga poses that can help melt away stress and give you the relief you’ve been needing.
1. Supported Child’s Pose (Balasana)
This is the ultimate comfort pose. It calms your nervous system and stretches your lower back gently.
How to do it:
- Kneel on your mat with knees wide apart.
- Place a bolster or a thick pillow between your knees.
- Slowly fold your torso over the pillow.
- Rest your head to one side. Let your arms relax on the floor.
Stay here for 3 to 5 minutes. Breathe deeply. Feel your belly rise and fall against the cushion.
2. Legs-Up-The-Wall (Viparita Karani)
If your legs feel tired or swollen, this pose is perfect. It boosts blood flow and relaxes your back.
How to do it:
- Sit sideways next to a wall.
- Swing your legs up the wall as you lie down on your back.
- Adjust your hips close to the wall.
- Rest your arms by your sides or on your belly.
You can place a folded blanket under your hips for support. Stay here for 5 to 10 minutes. Let gravity do the work.
3. Reclined Bound Angle Pose (Supta Baddha Konasana)
This pose opens your hips and chest. It’s deeply relaxing and great for emotional release too.
How to do it:
- Lie on your back.
- Bring the soles of your feet together and let your knees fall open.
- Use pillows or blocks under your knees for support.
- You can also rest a folded blanket under your spine for a gentle heart opener.
Place one hand on your chest and one on your belly. Close your eyes and breathe slow and soft. Hold for 5 minutes or longer.
4. Supported Bridge Pose
This pose is gentle on the spine and great for easing anxiety. The support helps you relax completely.
How to do it:
- Lie on your back with knees bent, feet flat on the mat.
- Lift your hips slightly and slide a yoga block or cushion under your lower back.
- Let your hips rest on the support.
- Arms can relax beside you.
Keep your breathing natural. Let the lower back relax. Stay for 3 to 7 minutes.
5. Seated Forward Fold (Paschimottanasana)
This pose calms the mind and stretches the back. When done with props, it becomes a restful stretch.
How to do it:
- Sit with your legs stretched forward.
- Place a cushion or folded blanket on your thighs.
- Slowly fold your upper body over the cushion.
- Rest your head and arms comfortably.
Don’t force the stretch. The goal is to relax, not to reach your toes. Stay here for 3–5 minutes.
6. Reclined Twist
A gentle twist can help release tension in the spine and soothe digestion.
How to do it:
- Lie on your back with knees bent.
- Let both knees fall to one side.
- Place a pillow under or between your knees for comfort.
- Turn your head in the opposite direction if it feels good.
Repeat on the other side. Hold each side for a few minutes. Let your breath move slowly in and out.
7. Savasana with Support (Corpse Pose)
No yoga session is complete without Savasana. In restorative yoga, we make it extra cozy.
How to do it:
- Lie flat on your back.
- Place a rolled blanket under your knees.
- You can also cover yourself with a light blanket.
- Maybe even place a folded towel over your eyes.
Let your whole body sink into the mat. Stay here for 10 to 15 minutes. This is where deep healing happens.
Tips to Get the Most Out of Restorative Yoga
- Use props generously: Don’t hesitate to use pillows, bolsters, blankets—whatever you need.
- Create a quiet space: Dim the lights, turn off notifications, and let the room feel peaceful.
- Focus on your breath: Slow and steady breaths signal your body that it’s safe to relax.
- No rush: Take your time between poses. Move gently.
- Practice often: Even 10 minutes a day can make a big difference in how you feel.
Why Restorative Yoga Feels So Good
Restorative yoga activates the parasympathetic nervous system. That’s the “rest and digest” system. It helps lower your heart rate, ease tension, and improve sleep. You’re giving your body permission to just be.
This kind of yoga isn’t about effort. It’s about ease. And in today’s world, that’s something we all need more of.
So if you’re feeling drained, anxious, or just need a moment of peace, roll out your mat and try one or two of these poses. You might be surprised how much better you feel afterward.
