In today’s fast-moving world, finding moments of peace can seem difficult. Enter restorative yoga, a gentle practice created to deepen relaxation and support overall wellness. This soft form of yoga encourages you to slow down, breathe deeply, and reconnect with your body, making it a great way to relieve everyday stress. In this article, we’ll look at ten transformative restorative yoga positions that help relax your mind and body while restoring your overall balance. Each pose prompts you to release tension and embrace calm, offering a space to recharge your energy. Whether you’re a seasoned yogi or new to yoga, these restorative poses are simple to do and can easily fit into any routine. So roll out your mat, take a deep breath, and get ready to start on a path toward peace and balance with these revitalizing yoga postures.
Benefits of Restorative Yoga
Restorative yoga provides many benefits for both the mind and body, making it a valuable practice for anyone aiming to improve their overall well-being. A key benefit of restorative yoga is its ability to activate the parasympathetic nervous system, which controls the body’s rest and digest functions. By stimulating this system, restorative yoga helps lower stress hormones, reduce blood pressure, and foster a sense of calm and relaxation. This is especially helpful in today’s high-stress world, where many people find it hard to discover moments of peace and tranquility.
Besides its stress-relieving effects, restorative yoga also benefits physical health by enhancing flexibility and joint mobility. The gentle, passive stretches in restorative yoga let the muscles relax and elongate without much effort, which can help reduce muscle tension and lower the risk of injury. This is especially helpful for people who experience chronic pain or stiffness, as the practice offers a safe and effective way to increase range of motion and overall comfort.
Furthermore, restorative yoga deepens the connection between the mind and body, promoting mindfulness and self-reflection. By concentrating on the breath and remaining present in each pose, practitioners develop a greater awareness of their physical sensations and emotional states. This mindfulness can enhance emotional resilience and improve understanding of one’s own needs and limits. Overall, restorative yoga offers a comprehensive approach to health, fostering mental clarity, emotional balance, and physical energy.
Essential Props for Restorative Yoga Practice
To fully enjoy the benefits of restorative yoga, having the right props is essential. These tools not only improve comfort and support in each pose but also enable deeper relaxation and more effective stretches. One of the most popular props in restorative yoga is the yoga bolster, a firm, cylindrical cushion that supports various parts of the body. Bolsters can be used to lift the hips, support the back, or create a gentle incline for the chest, making it easier to hold poses longer.
Another essential prop for restorative yoga is the yoga block, which is usually made of foam, cork, or wood. Blocks can be placed under the hands, feet, or hips to provide extra stability and proper alignment in poses. They are especially beneficial for beginners who may need additional support to maintain correct form. Additionally, yoga blankets are versatile props that can be folded or rolled to offer cushioning and support. They can also be used to cover the body during relaxation poses, adding extra warmth and comfort.
Straps are also helpful tools in restorative yoga, aiding in deepening stretches and maintaining proper alignment. A yoga strap can be looped around the feet or hands to gently draw the body into a pose without causing strain. Eye pillows, often filled with flaxseed or lavender, are another useful prop that can improve relaxation by blocking out light and applying gentle pressure on the eyes. By adding these props to your restorative yoga routine, you can create a more supportive and nurturing environment that promotes deep relaxation and healing.
Restorative Yoga Positions for Beginners
Restorative yoga positions are designed to be fully supported and held for extended periods of time. The intention is not to stretch, but to create enough safety and ease that the nervous system can release its grip.
1. Supported Bridge Pose (Setu Bandha Sarvangasana)
Props:
• 1–2 yoga blocks or a bolster
• Optional blanket for head or shoulders
How to set it up:
Lie on your back with knees bent and feet hip-width apart. Lift the hips slightly and place a block or bolster under the sacrum, not the low back. Choose the lowest height that feels supportive rather than intense. Allow the arms to rest alongside the body, palms facing up.
What it’s good for:
Supported Bridge gently opens the front body while supporting the spine and nervous system. It can help counteract prolonged sitting, ease fatigue, and encourage deeper breathing. When fully supported, this position offers heart opening without overexertion, making it suitable for restorative practice.
stretches the chest, throat, and shoulders. Begin by placing a bolster or two stacked yoga blocks lengthwise on your mat. Sit in front of the bolster and slowly lower your back onto it, allowing your head to rest on the mat or a blanket. Extend your legs or keep them bent with feet flat on the floor. Open your arms to the sides with palms facing up. Breathe deeply and enjoy the gentle opening of your chest and shoulders.
2. Legs Up the Wall Pose (Viparita Karani)
Props:
• 1 bolster or folded blanket
• Wall space
How to set it up:
Sit sideways next to a wall. Lower onto your back and swing the legs up the wall. Place a bolster or folded blanket under the pelvis so the hips are slightly elevated. The legs rest passively; there should be no effort to hold them up.
What it’s good for:
This position supports circulation, reduces swelling in the legs, and calms the nervous system. It is often used to relieve fatigue, support recovery, and encourage parasympathetic activation.
3. Reclining Bound Angle Pose (Supta Baddha Konasana)
Props:
• 1 bolster (lengthwise under spine)
• 2 blocks or folded blankets under knees
• Optional eye pillow
How to set it up:
Place the bolster lengthwise behind you and lower the spine onto it so the head and heart are supported. Bring the soles of the feet together and allow the knees to rest on blocks or blankets so there is no strain in the hips or groins.
What it’s good for:
This pose supports gentle heart opening and relaxation of the pelvic region. It is often used to reduce stress, support hormonal balance, and encourage emotional ease.
4. Supported Fish Pose (Matsyasana)
Props:
• 1 bolster or 2 stacked blankets
• Optional block for head support
How to set it up:
Place the bolster lengthwise along the spine. Lower the back so the chest opens over the support while the head and neck are either cradled by the bolster or lightly supported with a block or blanket. Legs can extend long or remain bent.
What it’s good for:
Supported Fish Pose opens the chest and shoulders while maintaining softness. It can improve posture, support respiratory ease, and counteract habitual forward rounding.
5. Supported Forward Fold (Paschimottanasana)
Props:
• 1 bolster or stacked blankets
• Optional blanket under knees
How to set it up:
Sit with legs extended and place a bolster lengthwise over the thighs. Fold forward and allow the torso and head to rest completely on the support. Bend the knees as needed to maintain comfort.
What it’s good for:
In restorative form, forward folds encourage introspection and quiet the mind. This pose supports digestion, soothes the nervous system, and promotes a sense of inward focus.
6. Supported Half Frog
Props:
• 1 bolster or folded blanket
• Optional blanket under chest
How to set it up:
Lie on the belly. Bend one knee and draw it out to the side in a half frog shape. Place a bolster or folded blanket under the chest and ribs so the spine can relax downward. Switch sides halfway through.
What it’s good for:
Supported Half Frog gently opens the front of the thighs and hips without strain. It can be grounding and stabilizing, especially when paired with slow breathing.
7. Supported Child’s Pose
Props:
• 1 bolster or stacked blankets
• Optional blanket between thighs and calves
How to set it up:
Kneel and bring the big toes together with knees wide. Place a bolster lengthwise between the thighs and fold forward, resting the torso and head fully on the support.
What it’s good for:
This position offers deep containment and comfort. It calms the mind, releases the spine, and is often used to support rest during stress or emotional overwhelm.
Deepen Your Practice with East+West Yoga
If you’re feeling inspired to take your yoga journey further, consider deepening your practice through in-person training. At East+West Yoga, we bring together ancient Eastern wisdom and modern Western teaching techniques to help you find your authentic voice as a teacher.
Learn more about our upcoming 200-hour Yoga Teacher Trainings in Bali and Costa Rica.
8. Reclining Twist with a Bolster
Props:
• 1 bolster or stacked blankets
How to set it up:
Lie on your back and draw one knee into the chest. Place the bolster alongside the body and guide the knee across the torso to rest fully on the support. Keep both shoulders heavy and relaxed. Switch sides.
What it’s good for:
Restorative twists support digestion, spinal ease, and gentle detoxification. When fully supported, they encourage release without compression.
9. Mountain Brook Pose
Props:
• 3 blankets
• 1 bolster or firm pillows
• 1–2 blocks (optional, for thigh support)
How to set it up:
Begin by creating support for the head and neck. Fold one blanket into a compact rectangle, then gently roll one long edge to form a soft cradle. Place this at the back of the mat so it can support the base of the skull and cervical spine. Fold a second blanket into another rectangle and place it at the center of the mat to support the rib cage and upper back. Sit facing away from the blankets, then bring a bolster or stacked pillows under the knees. If the thighs don’t feel fully supported, slide blocks beneath them so the legs can relax completely. Roll the third blanket and place it under the ankles for gentle elevation. Slowly lie back, taking time to adjust each prop so the back body feels evenly supported, with no gaps or pulling.
What it’s good for:
Mountain Brook Pose encourages grounding and surrender. It supports the lower back and pelvis while inviting the body into a deeply restful state.
10. Supported Savasana
Props:
• 1 bolster or rolled blanket under knees
• 1 folded blanket for head and neck
• Optional eye pillow or light blanket
How to set it up:
Lie on your back with the legs extended. Place a bolster or rolled blanket under the knees so the lower back can soften into the floor. Support the head and neck with a folded blanket so the chin is neither lifted nor dropped. Allow the arms to rest slightly away from the body, palms facing up. Cover the body with a light blanket to maintain warmth.
What it’s good for:
Supported Savasana enables the nervous system to fully relax and process the effects of practice. With the body completely supported, breathing becomes effortless and the mind can rest without constant alertness. This pose is often used at the end of restorative sequences to promote deep relaxation, emotional balance, and a sense of closure.
Starting your restorative yoga practice
Restorative yoga is a powerful practice that offers numerous benefits for both the mind and body. By incorporating gentle poses, supportive props, and mindful breathwork, you can create a sanctuary of relaxation and rejuvenation in your daily life. Whether you’re looking to reduce stress, improve flexibility, or cultivate mindfulness, restorative yoga provides a holistic approach to well-being that is accessible to everyone.
Starting a restorative yoga practice doesn’t require any prior experience or special skills. All you need is a quiet space, a few props, and a willingness to slow down and listen to your body. Begin with the ten restorative yoga positions outlined in this article, and take your time to explore each pose and find what feels best for you. Remember that the goal of restorative yoga is not to achieve perfect poses but to create a sense of ease and relaxation.
As you embark on your restorative yoga journey, be patient with yourself and allow your practice to evolve naturally. Consistency is key, so try to incorporate restorative yoga into your routine regularly, even if it’s just for a few minutes each day. Over time, you’ll likely notice a profound improvement in your overall well-being, as you cultivate a deeper connection with your body and mind. Embrace the opportunity to nurture yourself and restore balance in your life through the transformative practice of restorative yoga.
Wherever you decide to train, we hope this guide helps you find a program that feels right. If you’d like to explore joining us, you can learn more about our Bali 200-Hour Yoga Teacher Training and Costa Rica 200-Hour Yoga Teacher Training.
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