Restorative Yoga Poses: Ultimate Guide to Deep Relaxation & Healing

This constant “on” mode has become our new normal. But here’s what most people don’t realize: your body desperately needs the opposite of this high-alert state to truly heal and restore itself.

Enter restorative yoga – a practice of “active relaxation” that’s backed by science and designed to flip your nervous system’s switch from stressed to blessed. This isn’t just gentle stretching with fancy props. It’s a targeted approach to healing that can transform how you feel, sleep, and move through life.

In this complete guide, you’ll discover what restorative yoga really is, why it works so well, and how to practice eight foundational poses that can become your go-to toolkit for deep relaxation. You’ll also learn to create your own sequences, find the perfect times to practice, and adapt the practice for your specific needs and conditions.

What is restorative yoga? (and what it’s not)

Restorative yoga is the art of passive healing. Think of it as meditation in motion, where props like bolsters, blankets, and blocks do all the work of supporting your body while you focus on simply being present.

Unlike other yoga styles that challenge your strength or flexibility, restorative yoga asks nothing of your muscles. Instead, it invites your body to completely surrender and your nervous system to shift into repair mode.

Restorative yoga vs. other styles: quick comparison

Key distinctions that matter

Restorative vs. Yin Yoga: While both practices are slow and prop-supported, yin yoga aims to stretch your deep connective tissues through gentle stress. Restorative yoga focuses purely on relaxation and nervous system healing.

Restorative vs. Active Yoga: Traditional yoga styles like vinyasa or power yoga are about doing – building strength, increasing flexibility, or working up a sweat. Restorative yoga is about being – allowing your body to rest, restore, and heal naturally.

The science of deep rest

Here’s what happens in your body during restorative yoga: when you hold supported poses for several minutes, your parasympathetic nervous system takes over. This is your body’s “rest and digest” mode – the opposite of the “fight or flight” response that dominates our daily lives.

Your heart rate slows. Your breathing deepens. Your muscles release tension they’ve been holding for hours, days, or even years. Your body produces less cortisol (stress hormone) and more of the feel-good chemicals that promote healing and well-being.

It’s like hitting the reset button on your entire system.

How your nervous system responds

• Vagus Nerve Activation: Long-held poses stimulate your vagus nerve, which connects your brain to major organs. This activation triggers a cascade of healing responses throughout your body.
• Cortisol Regulation: Studies show that regular restorative practice can reduce cortisol levels by up to 25%, helping your body break free from chronic stress patterns.
• Inflammatory Response Reduction: The deep relaxation response helps lower inflammatory markers in your blood, supporting better overall health.
• Sleep Architecture Improvement: Restorative poses help regulate your circadian rhythm and improve the quality of your deep sleep phases.

The proven benefits of restorative yoga

Regular restorative yoga practice offers benefits that extend far beyond your time on the mat:

• Calms the nervous system and reduces stress – giving your body permission to exit constant high-alert mode
• Enhances sleep quality – teaching your body how to truly relax before bedtime
• Gently improves flexibility and range of motion – through passive stretching that doesn’t strain muscles
• Can aid in the relief of chronic pain – by reducing muscle tension and promoting better circulation
• Promotes mindfulness and a stronger mind-body connection – helping you tune into your body’s needs and responses
• Supports immune function – by reducing stress hormones that suppress immunity
• Helps regulate blood pressure – through consistent activation of the relaxation response
• Aids digestive health – by stimulating the parasympathetic nervous system
• Reduces anxiety and depression symptoms – through natural mood-regulating chemical releases

These aren’t just feel-good promises. Research shows that restorative practices can lower blood pressure, reduce anxiety, and even boost immune function.

Research-backed evidence

• Six-Month Metabolic Study (2024): Participants who practiced restorative yoga three times weekly showed significant improvements in metabolic markers, including better insulin sensitivity and reduced inflammation.
• Cancer Survivor Research: A comprehensive study of cancer survivors found that those practicing restorative yoga experienced a 40% decrease in depression scores and 35% reduction in anxiety levels compared to control groups.
• Sleep Quality Studies: Multiple 2024 research projects demonstrate that regular restorative practice improves both sleep onset time and sleep quality scores, with participants falling asleep an average of 12 minutes faster.
• Chronic Pain Management: Clinical trials show restorative yoga can reduce chronic pain intensity by 30-50% when practiced consistently over 8-12 weeks.

Essential props for your practice (and DIY alternatives)

Don’t let fancy yoga props intimidate you. While these tools can enhance your practice, you can create an effective restorative session with items you already have at home.

Professional props and their functions

• Bolster: Provides firm support for your torso, legs, or arms. DIY Alternative: Stack two firm pillows and wrap them in a blanket for stability. A tightly rolled sleeping bag also works well.
• Blankets: Offer warmth and gentle weight to help you feel grounded. DIY Alternative: Any soft blanket, large towel, or even a bathrobe works perfectly.
• Blocks: Support your body at different heights and angles. DIY Alternative: Thick books wrapped in towels, firm cushions, or even sturdy storage boxes covered in blankets.
• Strap: Helps you reach poses without straining. DIY Alternative: A belt, scarf, necktie, or even a towel tied in a loop.
• Eye pillow: Blocks light and provides gentle pressure for deeper relaxation. DIY Alternative: A small towel folded over your eyes, or a sleep mask.
• Weighted blanket: Adds therapeutic pressure for anxiety relief. DIY Alternative: Layer multiple regular blankets, or use a heavy comforter.

Enhanced prop alternatives

• Essential Oils: Add a few drops of lavender or chamomile to a tissue placed near your head for aromatherapy benefits.
• Meditation Timer: Use a gentle chime app instead of your phone’s harsh alarm to end poses peacefully.
• Supportive Music: Soft instrumental music or nature sounds can deepen relaxation (keep volume low).

The key is having enough support so your body can completely let go. If you’re holding any muscular effort to stay in a pose, add more props.

8 foundational restorative yoga poses for deep relaxation

1. Supported child’s pose (balasana)

Best for: Grounding yourself, releasing lower back tension, calming anxiety

Props needed: Bolster or two stacked pillows, blanket, optional blocks

Instructions:

1. Kneel on your mat with knees wide apart
2. Place the bolster lengthwise between your knees
3. Fold forward, resting your torso completely on the bolster
4. Turn your head to one side (switch sides halfway through)
5. Drape a blanket over your back for warmth
6. Let your arms rest naturally by your sides

Hold time: 8-15 minutes

Mindfulness cue: Feel your breath naturally slow as your belly gently presses into the bolster with each inhale.

Modifications:

• If your hips don’t reach your heels comfortably, place a folded blanket or cushion between your calves and thighs
• For knee sensitivity, place a rolled towel behind your knees before folding
• If you feel dizzy when lifting your head, come up very slowly

2. Supported bridge pose (setu bandha sarvangasana)

Best for: Opening the chest, relieving tired legs, mild backache relief

Props needed: Block or firm pillow, blanket, optional bolster

Instructions:

1. Lie on your back with knees bent, feet flat on the floor
2. Lift your hips and slide the block under your sacrum (the flat bone at the base of your spine)
3. Let your arms rest by your sides, palms up
4. Allow your legs to relax completely
5. Cover yourself with a blanket for warmth

Hold time: 10-20 minutes

Mindfulness cue: Notice how your chest gently opens without any effort from you.

Modifications:

• If the block feels too high, try a lower setting or use a folded blanket instead
• For sensitive lower backs, place a bolster under your knees for extra support
• If you feel any strain in your neck, place a small towel under your head

3. Legs up the wall (viparita karani)

Best for: Improving circulation, reducing leg swelling, deeply calming the nervous system

Props needed: Wall space, blanket, optionally a bolster or pillow

Instructions:

1. Sit sideways next to a wall
2. Swing your legs up the wall as you lie back
3. Scoot your sitting bones as close to the wall as comfortable
4. Let your arms rest by your sides, palms up
5. Place a folded blanket under your lower back if desired
6. Cover your torso with a blanket

Hold time: 15-20 minutes

Mindfulness cue: Imagine any tension in your legs flowing down toward your heart with each exhale.

Modifications:

• If hamstrings are tight, move further from the wall or bend your knees slightly
• For extra comfort, place a bolster under your lower back
• If you feel tingling in your legs, come down slowly and rest before trying again

4. Reclining bound angle pose (supta baddha konasana)

Best for: Opening tight hips and inner thighs, releasing pelvic tension, easing menstrual discomfort

Props needed: Bolster or stacked pillows, two blocks or cushions, blanket

Instructions:

1. Sit with the soles of your feet together, knees falling to the sides
2. Place the bolster behind you, then lie back onto it
3. Support each knee with a block or cushion
4. Let your arms fall naturally to your sides
5. Cover yourself with a blanket

Hold time: 10-20 minutes

Mindfulness cue: Breathe into the gentle opening across your inner thighs and pelvis.

Modifications:

• If you feel any strain in your inner thighs, add more support under your knees
• For pregnancy, elevate your torso more to avoid lying flat
• If your head doesn’t reach the floor comfortably, add a small pillow

5. Supported supine spinal twist (supta matsyendrasana)

Best for: Gentle spinal mobility, digestive health, releasing hip tension

Props needed: Bolster or large pillow, blanket

Instructions:

1. Lie on your back with knees bent
2. Drop both knees to one side
3. Place the bolster between your legs, hugging it with your top leg
4. Extend your arms in a T-shape
5. Turn your head away from your knees
6. Switch sides halfway through your practice

Hold time: 8-12 minutes each side

Mindfulness cue: Feel the gentle spiral through your spine as you breathe calmly.

Modifications:

• If your top shoulder lifts off the ground, place a folded blanket under your knees for more support
• For sensitive backs, reduce the twist by not letting your knees drop as far
• If turning your head is uncomfortable, keep it centered

6. Supported fish pose (matsyasana)

Best for: Opening the chest and shoulders, countering forward head posture, improving breathing

Props needed: Bolster or firm pillow, blanket, optional eye pillow

Instructions:

1. Sit with legs extended, bolster behind you
2. Lie back so the bolster supports your shoulder blades
3. Let your arms fall to your sides, palms up
4. Your head should rest comfortably on the floor
5. Cover your legs with a blanket
6. Place an eye pillow over your eyes if desired

Hold time: 10-15 minutes

Mindfulness cue: Feel your chest opening like a flower blooming toward the ceiling.

Modifications:

• If your head doesn’t reach the floor comfortably, place a small cushion or folded blanket under it
• For sensitive lower backs, bend your knees and place feet flat on the floor
• If you feel any neck strain, reduce the height of the bolster

7. Supported forward fold (paschimottanasana)

Best for: Gentle hamstring release, turning attention inward, calming the mind

Props needed: Bolster or stacked pillows, blanket, optional blocks

Instructions:

1. Sit with legs extended in front of you
2. Place the bolster across your thighs
3. Fold forward, resting your torso on the bolster
4. Let your arms drape naturally around the bolster
5. Turn your head to one side (switch sides halfway through)

Hold time: 8-12 minutes

Mindfulness cue: With each exhale, imagine melting a little deeper into the support of the props.

Modifications:

• If sitting up straight is uncomfortable, sit on a folded blanket to elevate your hips
• For very tight hamstrings, place blocks under the bolster to raise it higher
• If you feel strain in your back, don’t fold as deeply

8. Supported corpse pose (savasana)

Best for: Complete conscious rest, integration, deep meditation

Props needed: Blanket, optional bolster for under knees, eye pillow

Instructions:

1. Lie on your back with legs extended
2. Place a bolster or pillow under your knees if desired
3. Let your arms rest by your sides, palms up
4. Cover yourself with a blanket
5. Place an eye pillow over your eyes
6. Close your eyes and focus on your natural breath

Hold time: 10-20 minutes

Mindfulness cue: Allow each exhale to release any remaining tension, sinking deeper into complete rest.

Modifications:

• If lying flat is uncomfortable, elevate your head and chest with a bolster
• For pregnancy, lie on your side with a bolster between your legs
• If your mind is very active, try counting breaths from 10 down to 1, then repeat

Quick reference: pose-to-condition guide

Progressive practice framework

Building a sustainable restorative yoga practice takes time and patience. Here’s a structured approach to developing your practice over time.

Week 1-2: Foundation building

Goal: Get comfortable with basic poses and prop setup

• Start with 3 poses: Child’s Pose, Legs Up Wall, Corpse Pose
• Hold each pose for 5 minutes
• Focus on comfortable breathing and basic prop arrangement
• Practice 3-4 times per week
• Total practice time: 15-20 minutes

What to expect: Your mind may feel restless. This is normal. Don’t judge yourself for having thoughts – just notice them and return to your breath.

Week 3-4: Expanding practice

Goal: Add variety and increase comfort with longer holds

• Add Bridge Pose and Bound Angle Pose to your routine
• Increase hold times to 7-8 minutes per pose
• Begin to notice which poses feel most beneficial
• Practice 4-5 times per week
• Total practice time: 25-35 minutes

What to expect: You may start to notice improved sleep quality and reduced stress levels during daily activities.

Month 2: Deepening understanding

Goal: Introduce sequencing concepts and personalization

• Learn all 8 foundation poses
• Begin creating themed sequences (see section below)
• Hold poses for 8-12 minutes
• Practice 5-6 times per week
• Total practice time: 30-45 minutes

What to expect: The practice begins to feel more natural, and you’ll start craving the deep relaxation it provides.

Month 3+: Personalized practice

Goal: Develop intuitive practice based on daily needs

• Create custom sequences based on how you feel each day
• Hold poses for 10-20 minutes
• Integrate breathing techniques and meditation
• Practice daily, even if just for 10 minutes
• Total practice time: 20-60 minutes

What to expect: Restorative yoga becomes a natural part of your self-care routine, and you’ll notice significant improvements in overall well-being.

How to create your own restorative yoga sequence

The beauty of restorative yoga is that you can tailor it to exactly what you need. Here are ready-to-use sequences plus the principles to create your own.

Sample sequences for different needs

15-minute pre-bedtime routine for deeper sleep

1. Supported Child’s Pose (3 minutes)
2. Legs Up the Wall (5 minutes)
3. Reclining Bound Angle Pose (4 minutes)
4. Supported Corpse Pose (3 minutes)

Why this works: These poses calm your nervous system and prepare your body for rest by reducing cortisol and activating sleep-promoting hormones.

20-minute “desk decompress” for neck, shoulder, and back relief

1. Supported Fish Pose (5 minutes)
2. Supported Supine Spinal Twist (5 minutes each side)
3. Supported Forward Fold (5 minutes)

Why this works: This sequence counteracts the forward head posture and rounded shoulders common in desk workers.

30-minute weekend reset for full body unwind

1. Supported Child’s Pose (5 minutes)
2. Supported Bridge Pose (5 minutes)
3. Reclining Bound Angle Pose (5 minutes)
4. Supported Supine Spinal Twist (5 minutes each side)
5. Supported Corpse Pose (5 minutes)

Why this works: This comprehensive sequence addresses all major areas of tension while providing deep nervous system restoration.

10-minute emergency stress relief

1. Legs Up the Wall (5 minutes)
2. Supported Corpse Pose (5 minutes)

Why this works: When you’re pressed for time, these two poses provide maximum relaxation benefit in minimum time.

25-minute anxiety relief sequence

1. Supported Child’s Pose (5 minutes)
2. Reclining Bound Angle Pose (8 minutes)
3. Legs Up the Wall (7 minutes)
4. Supported Corpse Pose (5 minutes)

Why this works: Heart-opening and grounding poses help regulate anxiety by activating the parasympathetic nervous system.

Sequencing principles

• Start with grounding poses that help you settle into the practice. These typically involve forward folds or poses where your forehead touches something.
• Move through gentle openings that address areas of tension. Include both front body opening (chest, hip flexors) and back body release (spine, hamstrings).
• End in complete stillness to integrate the benefits. Always finish with Corpse Pose to allow your nervous system to fully absorb the practice.
• Consider the time of day: Morning sequences might include more gentle backbends for energy. Evening sequences focus on forward folds and inversions for calm.
• Listen to your body: If something feels particularly good, stay longer. If a pose doesn’t serve you that day, skip it or modify it until it does.

Seasonal practice adaptations

Winter sequences (December-February)

Focus on warming, grounding poses to combat seasonal depression and low energy:

• Longer holds in heart-opening poses
• Extra blankets for warmth
• Emphasis on poses that boost circulation
• Include gentle backbends to counter winter slouching

Spring sequences (March-May)

Gentle detox and renewal themes:

• Twisting poses for digestive health
• Hip openers for emotional release
• Shorter holds with more variety
• Focus on cleansing breath work

Summer sequences (June-August)

Cooling and calming practices for hot weather:

• Forward folds to cool the body
• Legs up the wall for circulation
• Minimal props to avoid overheating
• Practice in cooler parts of the day

Fall sequences (September-November)

Grounding and preparation for inward turning:

• Emphasis on forward folds and twists
• Longer holds to encourage introspection
• Extra attention to hip and shoulder releases
• Preparation for seasonal transitions

When to practice: integrating restorative yoga into your life

Restorative yoga isn’t just for Sunday evenings. Here’s when this practice can serve you best:

Daily integration opportunities

Morning (6-8 AM): Start your day with intention

• 10-minute sequence focusing on gentle heart opening
• Supported Fish Pose to improve posture for the day
• Sets a calm tone before daily activities begin

Lunch Break (12-1 PM): Midday reset

• 5-10 minutes in Legs Up the Wall
• Relieves lower body tension from sitting
• Provides mental clarity for afternoon tasks

After Work (5-7 PM): Transition from work to home

• 15-minute sequence to decompress from the day
• Helps shift from “doing” mode to “being” mode
• Prepares you to be present with family

Evening (8-10 PM): Preparation for sleep

• 20-30 minute calming sequence
• Focus on forward folds and gentle inversions
• Creates healthy boundary between day and night

Specific life situations

• Post-workout recovery: Use 10-15 minutes of restorative poses to help your muscles recover and prevent stiffness. Focus on poses that target the areas you just worked.
• During illness: When you’re under the weather, gentle restorative poses can support your immune system without taxing your energy.
• Travel days: Airport delays and long flights create tension. Simple poses like seated forward folds or gentle twists can be done almost anywhere.
• Before important events: Calm pre-performance nerves with a short sequence focused on supported heart-opening poses and breath awareness.
• During menstrual cycle: Gentle poses like Supported Child’s Pose and Reclining Bound Angle can ease cramping and fatigue.
• High-stress periods: When life gets overwhelming, even 5 minutes of restorative practice can reset your nervous system.
• Seasonal transitions: Use longer sequences during equinoxes and solstices to support your body through natural energy shifts.

The best time to practice is whenever you can give yourself permission to slow down and be present.

Adapting practice for special conditions

Pregnancy modifications

Restorative yoga can be incredibly beneficial during pregnancy, but certain modifications are essential for safety:

General guidelines:

• Avoid lying flat on your back after the first trimester
• Use more props for support as your body changes
• Avoid deep twists and backbends
• Listen to your body and modify as needed

Safe pose modifications:

• Child’s Pose: Widen knees to make room for your belly
• Bridge Pose: Use a lower prop or skip entirely
• Legs Up Wall: Lie on your side instead after first trimester
• Bound Angle: Elevate your torso significantly
• Twists: Keep them very gentle and open
• Forward Folds: Allow knees to bend as needed
• Corpse Pose: Lie on your side with bolster between legs

Senior practitioners (65+)

Restorative yoga is perfect for older adults, with some considerations:

Adaptations:

• Use chairs for poses if getting on the floor is difficult
• Take extra time transitioning between poses
• Use more props for support
• Focus on poses that improve circulation
• Emphasize seated and supported positions

Beneficial focus areas:

• Joint mobility without strain
• Balance improvement through supported poses
• Circulation enhancement
• Stress reduction for better sleep
• Social connection in group classes

Chronic pain conditions

Fibromyalgia:

• Start with very short holds (3-5 minutes)
• Use extra soft props
• Focus on gentle supported poses
• Practice during your best energy times
• Be patient with emotional releases

Arthritis:

• Avoid poses that put weight on affected joints
• Use blocks and bolsters for joint support
• Focus on gentle range of motion
• Warm up slowly
• Modified versions of all poses

Chronic fatigue:

• Practice lying down when possible
• Use maximum prop support
• Start with 5-10 minute sessions
• Focus on restorative over active poses
• Listen to energy levels daily

Mental health applications

Depression:

• Include heart-opening poses to counter inward collapse
• Practice in well-lit spaces when possible
• Start with short sessions to build confidence
• Focus on grounding poses during difficult periods
• Consider group classes for social connection

Anxiety:

• Emphasize longer exhales during poses
• Use weighted blankets for grounding
• Focus on forward folds and supported poses
• Practice in quiet, familiar environments
• Keep sessions shorter during high anxiety periods

PTSD:

• Always keep eyes open if that feels safer
• Avoid poses that feel triggering
• Practice in safe, controlled environments
• Focus on present-moment awareness
• Work with trauma-informed instructors when possible

Troubleshooting common challenges

Safety guidelines and contraindications

While restorative yoga is generally safe for most people, certain conditions require special attention:

When to avoid or modify practice

Recent surgeries:

• Wait for doctor clearance
• Avoid poses that stress surgical sites
• Use extra props for support
• Focus on gentle breathing practices

High blood pressure:

• Avoid inversions if uncontrolled
• Keep head level or slightly elevated
• Focus on calming poses
• Monitor how you feel during practice

Low blood pressure:

• Come up slowly from lying poses
• Avoid inversions unless comfortable
• Stay hydrated
• Have someone nearby if you feel dizzy

Osteoporosis:

• Avoid forward folds that round the spine
• Use props to maintain spine alignment
• Focus on supported backbends
• Move slowly and mindfully

Herniated discs:

• Avoid forward folds and twists that increase pain
• Focus on supported backbends
• Use extra props for spinal support
• Work with qualified instructor

Pregnancy:

• Follow pregnancy modifications above
• Avoid lying flat after first trimester
• Listen to your body above all else
• Consult healthcare provider if unsure

Emergency situations

If you experience any of the following during practice, come out of the pose immediately:

• Sharp or increasing pain
• Difficulty breathing
• Dizziness or nausea
• Chest pain
• Severe emotional distress

Measuring your progress

Unlike active yoga styles, progress in restorative yoga isn’t about achieving more complex poses. Instead, track these meaningful changes:

Weekly self-assessment

Rate each area on a scale of 1-10 (10 being best):

Sleep quality:

• How easily do you fall asleep?
• Do you sleep through the night?
• How rested do you feel upon waking?

Stress management:

• How do you handle daily stressors?
• Do you feel more resilient?
• Can you find calm during chaos?

Physical comfort:

• Are chronic pain levels reduced?
• Do you carry less tension in your body?
• Has your flexibility improved naturally?

Mental clarity:

• Do you feel more focused?
• Are you less overwhelmed by decisions?
• Has your mood improved?

Energy levels:

• Do you have more consistent energy?
• Are you less dependent on caffeine?
• Do you feel more balanced throughout the day?

Monthly practice review

• What poses feel most beneficial?
• Which sequences do you gravitate toward?
• How has your relationship with rest and relaxation changed?
• What modifications have you discovered that work for your body?

Building your home practice space

You don’t need a dedicated yoga room, but creating a peaceful space enhances your practice:

Essential elements

• Quiet location: Choose a spot away from high-traffic areas where you won’t be interrupted.
• Clean, clutter-free space: A tidy environment supports mental clarity and relaxation.
• Comfortable temperature: Slightly cool is better than too warm, since your body temperature drops during deep relaxation.
• Soft lighting: Dim lights or candles create a peaceful atmosphere. Avoid overhead fluorescent lighting.
• Prop storage: Keep your props easily accessible in a basket or designated area.

Nice-to-have additions

• Plants: Living greenery can improve air quality and create a more natural environment.
• Essential oil diffuser: Lavender, chamomile, or sandalwood can enhance relaxation.
• Soft music or sound machine: Gentle instrumental music or nature sounds can mask household noise.
• Comfortable room temperature: A space heater or fan to maintain ideal temperature year-round.

Busting common myths

“It’s too easy to be beneficial”

Reality: The challenge in restorative yoga is mental, not physical. Learning to be still and present in our busy lives requires significant skill and offers profound benefits.

“You need expensive props”

Reality: While nice props enhance the experience, household items work perfectly well. The most important element is your willingness to rest and be present.

“It’s only for flexible people”

Reality: Restorative yoga requires zero flexibility. Props support your body exactly where it is today, making it accessible to everyone regardless of physical limitations.

“Falling asleep means you’re doing it wrong”

Reality: Falling asleep during restorative yoga is a sign that your nervous system feels safe enough to let go completely. It’s healing, not failure.

“Men don’t do restorative yoga”

Reality: Athletes, executives, and men from all walks of life benefit enormously from restorative practice.

Conclusion

In a culture that glorifies busyness and productivity, choosing to rest is a radical act of self-care. Restorative yoga offers you permission to pause, breathe, and remember that your worth isn’t measured by your output.

These eight poses are more than just physical positions – they’re invitations to come home to yourself. Start with just one pose that speaks to you. Notice how it feels to be completely supported. Pay attention to the quality of your breath, the softness in your muscles, the quiet in your mind.

FAQs

How long should I hold each pose?

Aim for 3-10 minutes per pose. Start with shorter holds and gradually increase as you become more comfortable with stillness.

Is it okay if I fall asleep?

Absolutely! Falling asleep during restorative yoga is a sign that your body trusts the environment enough to let go completely. It’s healing, not failure.

Can I practice restorative yoga if I’m not flexible?

Yes! Restorative yoga requires zero flexibility. The props do all the work of supporting your body exactly where it is today.

Is it normal to feel emotional during or after practice?

Very normal. When we slow down and tune in, emotions that we’ve been pushing down can surface. This is part of the healing process.

Can I do these poses in bed?

Some poses work well in bed, especially if you have a firm mattress. Legs Up the Wall against your headboard or Supported Corpse Pose can be wonderful bedtime practices.