What Is Restorative Yoga?

Yoga is a wide-ranging physical, mental, and even spiritual practice that encompasses a variety of styles. Though these different types of yoga share a similar goal of stilling the fluctuations of the mind and allowing one to move through life with more ease, there are distinct methods by which this is achieved. 

Restorative yoga is a gentle, therapeutic yoga practice designed to relax the body and mind. Unlike more dynamic forms of yoga like Vinyasa yoga, restorative yoga focuses on slowing down and achieving a deep state of restfulness. 

In this article, we’ll break down: 

• What is restorative yoga?

• The key principles of restorative yoga

• The benefits of restorative yoga 

• Common restorative yoga poses

• Tips for getting started with restorative yoga

What is restorative yoga?

Restorative yoga is a practice rooted in relaxation and healing, involving holding simple, supported poses for extended periods of time. These poses can be enhanced by props such as bolsters, blankets, and blocks to provide comfort and ease.

Unlike some other styles of slow-moving yoga that promote flexibility (such as Yin yoga), restorative yoga is less about stretching the body and more about fostering a state of deep relaxation and mindfulness. By encouraging stillness and calm, restorative yoga helps to reset the nervous system and promote overall well-being.

Additionally, unlike more active forms of yoga, restorative yoga is passive and accessible to practitioners of all levels. The use of props in particular allows you to significantly modify and tailor your practice to your needs. It’s especially beneficial for those recovering from injuries, dealing with stress, or simply looking to create a sense of balance in their lives.

The key principles of restorative yoga

Restorative yoga is a gentle practice that prioritizes relaxation, stillness, breath awareness, time, and support, offering a deeply nurturing experience for both the body and mind. Let’s dive in deeper to each of these key principles: 

1. Relaxation: The central aim of restorative yoga is achieving complete physical and mental relaxation. Props are used to fully support the body, allowing you to release tension and settle into a state of ease.

2. Stillness: Restorative yoga emphasizes stillness. Stillness is a lost art for many people, and you may find that remaining quiet and still for any extended period of time is way more challenging than moving and doing things. Holding poses for several minutes helps calm the mind and promotes introspection.

3. Breath awareness: There is a focus on slow, deep breath during a restorative practice, which helps to anchor the mind and deepen the body’s physical relaxation. During more active types of yoga, there can be a lot of verbal cuing from the instructor to breathe or move in a specific way, but restorative yoga teachers generally say less and allow for things to unfold for the students within that silent space.

4. Time: A Vinyasa or flow class can move students through poses as quickly as one breath per movement. In contrast, restorative poses are typically held for five to 20 minutes each. This offers the body ample time to relax.

5. Support: The use of props ensures the body is comfortable and fully supported, reducing strain and encouraging complete relaxation.

The benefits of restorative yoga 

Practicing restorative yoga regularly can offer numerous physical, mental, and emotional benefits, including: 

• Stress reduction: By calming the nervous system, restorative yoga helps lower cortisol levels and alleviates stress.

• Improved sleep: Practicing restorative yoga, especially before bed, can enhance the quality and duration of sleep.

• Enhanced flexibility: Although it’s a passive practice, holding poses for extended periods may gently increase flexibility for some people.

• Pain relief: Restorative yoga can alleviate chronic pain conditions by reducing tension in the body and promoting healing.

• Emotional balance: This practice provides the stillness and space to process emotions. An improved mind-body connection and focus on the present moment can help calm unhelpful emotions.

• Improved focus and mindfulness: Focusing on breath and becoming more comfortable in stillness enhances mental clarity and presence.

Common restorative yoga poses

Here are a few popular yoga poses in restorative yoga:

1. Child’s pose (Balasana): Kneel on the floor, sit back on your heels, and fold forward, resting your forehead on the mat or a bolster. Extend your arms forward or rest them alongside your body. You can support your forehead or one cheek with a block or bolster if needed.

2. Reclined bound-angle pose (Supta Baddha Konasana): Lie on your back with the soles of your feet together and knees opening apart. Place blocks under your knees for support.

3. Legs-up-the-wall pose (Viparita Karani): Lie on your back with your legs extended up against a wall. Use a bolster or folded blanket under your hips for added comfort.

4. Supported bridge pose (Setu Bandhasana): Lie on your back and place a block or bolster under your low back to gently lift your hips. Your arms can remain by your side, rest on your body, or even find a loose overhead grip.

5. Savasana (Corpse Pose): Lie flat on your back with your arms at your sides, palms facing up. Support your head and knees with blankets if needed.

Tips for getting started with restorative yoga

Think restorative yoga may be a good fit for you? Use these tips to get the most out of your practice: 

1. Create a calm environment: Practice in a quiet, comfortable space with minimal distractions. Dim lighting and soft music can enhance relaxation.

2. Gather props: Invest in or improvise with props like bolsters, blankets, and blocks to support your poses. You can also consider something a bit more indulgent like a scented eye pillow to better drown out the outside world.

3. Wear comfortable clothing: Choose loose, comfortable clothing to allow for complete relaxation (think pajamas or something you could actually fall asleep in).

4. Start small: Begin with a few poses for as short as five minutes, and gradually extend the duration of your practice. Any amount of yoga is worthwhile!

5. Focus on your breath: Breathe deeply and evenly throughout your practice to enhance your relaxation. Try to find the right balance of directing your attention to your breath without becoming frustrated when your mind inevitably wanders.

6. Listen to your body: Avoid pushing yourself into discomfort. Restorative yoga is about ease and support. Remember that you’ll be holding a given pose for a long period of time, so a stretch or position that seems tolerable at first might become uncomfortable after five to 10 minutes. Always feel free to adjust and move towards something more comfortable when needed. 

7. Find the right teacher: It’s helpful to follow along with a yoga teacher who can guide you into each pose and remind you to relax throughout the practice. A restorative yoga session can be a bit like a guided meditation, and a good teacher will strike that balance of directing your attention without disturbing your peace.

Restorative yoga offers a sanctuary for the mind and body, helping to reduce stress, improve sleep, and turn on the systems in the body that repair and rejuvenate. The simple act of being still and noticing what arises can lead to meaningful shifts in your mental health. 

Distinct from the more dynamic styles of yoga like Vinyasa, restorative yoga is less about cultivating strength and flexibility, and more about resting deeply. For many of us, it is harder to do less than to do more. 

If that resonates with you, try incorporating restorative yoga into your routine, and see what happens when you give yourself permission to simply rest. You can find restorative yoga practices as well as other styles of yoga within Hydrow’s extensive library of yoga workout content.