Restorative yoga is a gentle, nurturing practice designed to help you slow down and truly relax. Unlike active styles, it focuses on fully supported poses with props like blankets, bolsters, and blocks your body can completely let go. 

This meditative approach encourages deep rest, eases tension, and helps quiet a busy mind, making it a valuable practice anytime, but especially when you feel drained or overwhelmed Whether you’re new to yoga or looking for a way to unwind, restorative yoga offers a peaceful space to recharge and reconnect with yourself, all while moving at your own pace.

What Is Restorative Yoga?

Restorative yoga has its roots in the teachings of B.K.S. Iyengar, the renowned yogi who created accessible practices based on his belief that everyone, regardless of age or ability, should experience the benefits of yoga without pain or strain. 

Iyengar was a pioneer in using props, like bolsters, blankets, and straps, to support the body in each pose, making yoga accessible even for those, including himself, recovering from injury or illness. This thoughtful approach helps practitioners relax deeply into each posture, allowing the body to release tension and restore balance.

This practice was further refined and popularized in the United States by Judith Lasater, one of Iyengar’s early students, as she recognized the profound need for rest and recovery in our busy, modern lives. 

Lasater developed restorative yoga as a way to offer deep relaxation and renewal, emphasizing the importance of long-held poses, often maintained for several minutes at a time, and the use of ample props to create a sense of comfort and ease. 

This gentle, meditative type of yoga invites you to slow down, focus on your breath, and cultivate a state of deep rest. By fully supporting the body, restorative yoga helps activate the parasympathetic nervous system, which is responsible for relaxation and healing. The result is a sense of calm and well-being that can be especially helpful during times of high stress or emotional fatigue.

4 Core Principles of Restorative Yoga

1. Props for Comfort and Alignment

Props are a cornerstone of restorative yoga, making all the difference in how your body experiences each pose. By providing support, props allow you to relax completely so that you may let go of muscular tension, and they help to align your body in a way that feels comfortable. Common props include: 

• bolsters (for under the knees, back, or torso)

• blankets (to cushion joints, add extra support, or provide warmth)

• blocks (to raise or support limbs)

• straps (to gently extend reach or maintain alignment)

Household items, like pillows, folded towels, belts, or scarves, can work in a pinch. The goal is to create a sense of stability and safety, so your body can ease into the pose without strain or discomfort.

2. Long Holds for Deep Relaxation

Unlike more dynamic yoga styles where students move quickly from pose to pose, the focus of restorative yoga is on staying still and allowing the props to do the work. This stillness helps release both physical and mental tension, promoting a sense of calm and well-being that lingers long after the session ends. If you're new to restorative yoga, these durations might feel extensive at first, depending on how long you hold yoga poses in a typical practice—so you might consider starting with a shorter home practice and gradually building your comfort level over time.

3. Mindful Breathing for Calming the Nervous System

Conscious, mindful breathing is woven throughout restorative yoga. By gently directing your attention to your breath, you help calm the nervous system and quiet the mind. Slow, deep breaths signal to your body that it’s safe to relax, easing stress and anxiety. 

This awareness of breath not only deepens the physical effects of each posture but also anchors you in the present moment—turning the practice into a quiet, meditative space.

4. Gentle Transitions: Slow and Mindful

In restorative yoga, the transitions matter just as much as the poses themselves. Moving slowly and mindfully from one pose to the next helps maintain the sense of calm and relaxation. Rushed or abrupt movements can pull you out of your restful state, so each transition is treated with care and intention. This gentle pacing allows you to stay present and fully reap the benefits of each supported posture, turning the entire practice into a quiet ritual of presence, relaxation, and renewal.

Benefits of Restorative Yoga

There is a wide range of health benefits within restorative yoga, and they target both body and mind. Let’s break down what research and experience tell us about its positive effects.

Physical Benefits

Starting with the more tangible side, restorative yoga is especially effective at reducing muscle tension and chronic pain. By supporting the body in long-held, fully relaxed postures, this practice allows muscles to release tension deeply, which can ease discomfort and stiffness. 

Studies have shown that practicing restorative yoga can significantly decrease pain levels in individuals with conditions like lower back pain. Additionally, the gentle, supported stretches improve flexibility and joint mobility over time, supporting greater comfort and ease in everyday movement. 

Another notable benefit is improved sleep quality: research published in the Journal of Clinical Sleep Medicine found that yoga, including restorative styles, can help people fall asleep faster and enjoy deeper, more restful sleep.

Mental and Emotional Benefits

A restorative yoga practice is a powerful tool for managing stress and anxiety. The combination of deep relaxation and conscious breathing activates the parasympathetic nervous system, counteracting the body’s stress response. 

As demonstrated in a 2018 study, yoga can reduce anxiety and improve emotional well-being in participants. Because many people experience greater emotional balance and resilience after restorative yoga, this practice is viewed as a great way to better navigate life’s ups and downs. 

Many people also notice enhanced mental clarity and focus after practicing yoga, as the quiet, meditative environment allows the mind to settle and recharge.

In summary, restorative yoga is a gentle yet effective way to support both physical health and emotional well-being, especially during times when you feel depleted or disconnected. 

Common Restorative Yoga Poses

Even total beginners can benefit from restorative yoga as it is built around a handful of gentle, foundational poses that are fully supported with props- each designed to help you relax deeply and restore balance.

Supported Child’s Pose (Balasana) 

This gentle forward fold soothes the back and hips. By placing a bolster or folded blanket between your thighs and torso, you create a sense of comfort and safety, making it easier to release tension and turn inward.

Reclined Bound Angle Pose (Supta Baddha Konasana) 

This pose opens the hips and chest, promoting a sense of receptivity and ease. Lying on your back with the soles of your feet together and knees wide, the body may be supported with an elevated bolster under the back and blankets to additionally support the head, arms, legs, and feet. This gentle stretch is deeply relaxing and can help relieve stress and fatigue.

Legs-Up-the-Wall Pose (Viparita Karani) 

A true favorite for calming the nervous system and encouraging circulation, this pose is a mild inversion - lying on the floor or a bed,  the legs rest vertically up against a wall. There may be extra elevation through a folded blanket or bolster under the hips. This gentle inverted posture is especially helpful for tired legs and a busy mind.

Supported Bridge Pose (Setu Bandhasana) 

This pose strengthens the back and relieves tension in the shoulders and chest. With a block or bolster under the hips, deep grounding and relaxation are invited and encouraged.

Supported Corpse Pose (Savasana) 

In this classic final relaxation pose, you lie on your back with props supporting your head, knees, and lower back. Savasana integrates all of the benefits of your practice, allowing your body and mind to absorb a sense of calm and renewal. 

Props in Restorative Yoga

One of restorative yoga’s defining features is its use of props, which transform each pose from a simple stretch into a deeply restful, healing experience. Props carry multiple functions, from adding support and greater comfort to enhancing alignment, making the practice more accessible and enjoyable for everyone—regardless of flexibility or experience. Here’s how each prop enhances the practice and how the experience can change with and without them.

Bolsters

Bolsters are firm, supportive cushions that support the body in poses like Reclined Bound Angle Pose and Supported Child’s Pose. With a bolster, your spine and hips are gently lifted, reducing strain and allowing muscles to relax completely. Without a bolster, these poses can feel less comfortable and may not provide the same level of release or support, especially if your body is tight or fatigued. 

Bolsters help you stay in each pose longer, deepening relaxation and promoting a sense of ease. Consider these 7 yoga poses with a bolster and create a self-guided restorative practice for yourself. 

Blankets

If you need some extra warmth, height, or cushioning during Supported Savasana or Legs-Up-the-Wall Pose, yoga blankets are the perfect accompaniment. They can be folded to support your head, knees, or lower back, and draped over your body for extra weight and warmth. Without a blanket, you might feel chilly or uncomfortable lying on a hard surface, which can distract you from relaxation. Used thoughtfully, blankets bring a sense of grounding and coziness—helping your body settle more easily into stillness.

Blocks

For proper alignment and support, consider using blocks, particularly in poses like Supported Forward Fold or Supported Bridge Pose. Blocks help elevate your hands or hips, making poses more accessible and comfortable. Without blocks, there may be strain or instability, which can lead to tension rather than relaxation. Blocks allow you to find the perfect height for your body, supporting a deeper, safer stretch.

Straps

Straps assist in deepening stretches and maintaining alignment, especially in those poses that require greater flexibility, such as Reclining Hand-to-Big-Toe Pose. Using a strap, you can gently guide your body into the shape of the pose without forcing or straining. Without a strap, you might not be able to reach as far, leading to improper form, which can reduce the benefits and increase the risk of injury. Straps offer gentle support and offer more space—making postures feel more approachable, especially on less flexible days.

Eye Pillows

Eye pillows help block out light and provide gentle pressure on the eyes. This promotes relaxation during poses like Savasana, allowing you to easily drift into a meditative state, free from visual distractions. Without one of these, you might find it harder to quiet your mind and fully relax. This simple prop adds a subtle layer of calm to your practice—soothing the senses and inviting deeper rest.

Restorative Yoga: More Than Just Relaxation

This practice is about much more than just physical relaxation—it’s a gentle invitation to slow down, listen to your body, and give yourself permission to rest. Whenever your life feels fast-paced and demanding, restorative yoga offers a quiet counterbalance, helping you reconnect with yourself and find moments of peace amid the chaos. 

With the help of props and a mindful approach, anyone can experience the benefits of restorative yoga, regardless of age, flexibility, or level. This method isn’t about pushing yourself: it’s about honoring your needs and creating space for healing and renewal. 

Rest is not a luxury, but a vital part of well-being. By making time for restorative yoga, you are making an investment in your long-term health and happiness, one supported pose at a time.

FAQs About Restorative Yoga

1. What Is the Main Goal of Restorative Yoga?

Restorative yoga is designed to help you relax deeply and shift your nervous system from “fight or flight” into a restful, healing state. Unlike active forms of yoga, it focuses on long-held, prop-supported poses with deep breathing and minimal movement. The aim is to promote calm, ease tension, and allow your body and mind to recover.

2. How Is Restorative Yoga Different From Yin Yoga?

Restorative yoga and yin yoga both involve longer holds, but their intentions are different. Yin yoga targets connective tissue and often involves mild stress or sensation, while restorative yoga uses props for comfort and aims for complete relaxation, activating the parasympathetic nervous system. The aim of restorative yoga is deep rest. For a more comprehensive overview, take a look at our comparison of restorative yoga and yin yoga.

3. Do I Need Special Props to Practice Restorative Yoga at Home?

While props like bolsters, blankets, blocks, and straps make restorative yoga more comfortable and accessible, you can use household items as substitutes. Pillows, rolled-up towels, folded blankets, scarves, and soft belts can work just as well for support. The key is to create a sense of comfort and safety so your body can fully relax.