Restorative Yoga Guide: Deep Healing & Relaxation

History & Origins

History & Origins of Restorative Yoga

Restorative yoga evolved from the therapeutic use of props to help injured students heal without strain.

Mid 20th Century

B.K.S. Iyengar's Therapeutic Props

B.K.S. Iyengar pioneered the use of props (blocks, straps, bolsters, chairs) to help ill students experience the benefits of yoga postures safely.

1995

Judith Lasater's "Relax and Renew"

Judith Hanson Lasater popularized these supported therapeutic concepts into the standalone style we now call Restorative yoga with her book Relax and Renew.

What Makes Restorative Unique?

Restorative is the complete opposite of a workout. It is a "work-in." Here are six rules that define the practice:

Massive Use of Props

You will use bolsters, blankets, blocks, and eye pillows. Every limb should be supported so no muscle has to hold you up.

Zero Muscular Effort

If you feel a stretch, you are doing it wrong. A stretch requires tension. Restorative requires zero tension.

Poses Held for 5-20 Minutes

It takes the nervous system roughly 15 minutes to fully power down into the parasympathetic state, requiring very long holds.

Sensory Deprivation

Eye pillows block out light, blankets provide heavy warmth, and rooms are kept silent to reduce external stimuli to the brain.

Only 4-6 Poses Per Class

Because of the long hold times and the meticulous setup required for the props, you will do very few poses in an hour.

Focus on Down-Regulation

The primary goal is not physical flexibility, but treating chronic stress, burnout, and adrenal fatigue.

Restorative vs. Yin

Feature	Restorative Yoga	Yin Yoga
Primary Goal	Heal the nervous system	Stretch the deep fascia
Physical Sensation	100% comfort; zero stretch	Dull ache; moderate stress
Use of Props	Heavy (to support the body)	Moderate (to find the edge)
Mindset	Active relaxation / drifting	Observing physical discomfort

10 Fundamental Restorative Poses

Every pose uses extensive props. If you feel any strain or stretch, you must add more blankets or bolsters until you are 100% comfortable.

SC Restorative

Supported Child's Pose

Salamba Balasana

Straddling a bolster and resting the torso on it. Deeply comforting and relieves lower back tension.

SB Restorative

Supported Bridge

Salamba Setu Bandhasana

A block or bolster placed under the sacrum. Reverses blood flow to the pelvis and relieves lumbar fatigue.

SF Restorative

Supported Fish

Salamba Matsyasana

Lying back over a bolster placed along the spine to passively open the chest and lungs.

CR Restorative

Constructive Rest

Savasana Variation

Lying on the back with knees bent and resting against each other. Releases the psoas muscle entirely.

ST Restorative

Supported Twist

Salamba Bharadvajasana

Lying face down sideways over a bolster. Massages digestive organs and gently wrings out spinal tension.

BA Restorative

Supported Bound Angle

Supta Baddha Konasana

Lying on a bolstered incline with knees open, heavily supported by blocks. Opens the heart and pelvis.

SU Restorative

Surfboard Pose

Advasana Variation

Lying face down on a long bolster so the belly hangs free. Excellent for digestive distress.

SF Restorative

Supported Fold

Salamba Paschimottanasana

Seated fold with a mountain of bolsters on the legs to rest the forehead on. Calms the mind.

SS Restorative

Supported Savasana

Savasana

The deepest rest. Bolster under knees, blanket under head, blanket over body, and eye pillow on eyes.

A Deep Rest Sequence (60 Minutes)

Take 1-2 minutes to meticulously set up your props for each pose. If you feel any pulling or stretching, add a blanket. Set a soft timer for each hold.

#	Pose Name	Duration	Key Instruction
1	Constructive Rest Savasana Variation	5 Min	Lie on back, knees bent, feet wide, knees knocking together. Let the lower back sink.
2	Supported Bound Angle Supta Baddha Konasana	8 Min	Lie back on an inclined bolster. Soles of feet together, blocks firmly under both knees.
3	Supported Fish Salamba Matsyasana	5 Min	Lie back over a flat bolster under the ribcage, shoulders touching the mat. Opens breathing.
4	Supported Twist (Right) Salamba Bharadvajasana	5 Min	Right hip against bolster, twist torso, and lay chest and head face-down onto the bolster.
5	Supported Twist (Left) Salamba Bharadvajasana	5 Min	Left hip against bolster, twist torso, and lay chest and head face-down onto the bolster.
6	Supported Child's Pose Salamba Balasana	8 Min	Knees wide, bolster between legs. Lay torso and head completely onto the bolster.
7	Supported Bridge Salamba Setu Bandhasana	5 Min	Slide a block (on its lowest height) or a rolled blanket under your sacrum/pelvis.
8	Surfboard (Right Cheek) Advasana Variation	4 Min	Lie belly-down on a long bolster, right cheek resting. Arms draped over the sides.
9	Surfboard (Left Cheek) Advasana Variation	4 Min	Turn head to rest on the left cheek to balance the cervical spine.
10	Supported Savasana Savasana	10 Min	Bolster under knees, eye pillow on, blanket covering the body. Complete surrender.
11	Integration Sukhasana	1 Min	Roll slowly to the right side, gently press up to a seat, and take 5 deep breaths.

Benefits of Restorative

Improves Sleep

The deep relaxation helps calm an overactive mind, making it much easier to fall asleep at night.

Lowers Blood Pressure

Completely resting your body naturally slows your heart rate and helps lower your blood pressure.

Boosts Immunity

True rest gives your body the time and energy it needs to heal and fight off illness.

Relieves Exhaustion

It offers a total break from the stress of daily life, helping you recover from burnout.

Melts Away Tension

Using props allows your muscles to completely let go of tension you didn't even know you were holding.

Aids Digestion

Deep relaxation shifts your body into a healing state that naturally improves digestion.

Provides Mental Peace

It offers a safe, quiet space to simply breathe and let go of anxiety and worry.

Medical Disclaimer: Restorative yoga is generally safe for everyone, but those with severe clinical depression may find the intense silence and lack of movement challenging.

Who is Restorative Yoga For?

Those with Burnout or Insomnia

If you are chronically stressed, suffering from adrenal fatigue, or cannot sleep, this practice resets your nervous system back to baseline.

Injury & Illness Recovery

The complete lack of strain makes this the only suitable yoga style for those recovering from severe illness, surgery, or major physical trauma.

Beginner Mistakes Unique to Restorative

Skimping on props

Thinking "I don't need a block under that knee" defeats the purpose. If the knee hangs in the air, the hip muscle has to contract to hold it. Use ALL the props to achieve zero gravity.

Feeling guilty for resting

High-achievers often lay there feeling guilty that they aren't "working out." Reframe the practice: resting deeply IS the vital work your body desperately needs to heal.

Fighting the stillness

Your body will twitch, and your mind will race at first. This is the nervous system detoxing. Don't fight it; just observe the chaos until the body eventually powers down.

Letting the mind race unchecked

While the body is still, the mind might plan tomorrow's grocery list. Use a gentle anchor, like focusing on the warmth of the blanket or the soft rise and fall of your belly.

Frequently Asked Questions

Will I fall asleep in a Restorative class?

It is very common! While the goal is to remain in a state of "active relaxation" (hovering between wakefulness and sleep), falling asleep just means your body desperately needed the rest.

How is Restorative different from Yin yoga?

Yin uses time to deeply stretch and stress the joints and fascia. Restorative uses props to support the body 100% so there is ZERO stretch, allowing the nervous system to heal.

What should I wear to a Restorative class?

Wear the most comfortable, cozy clothes you own. Sweats, thick socks, and long sleeves are recommended because your body temperature will drop significantly as you relax.

Is Restorative yoga good for pregnancy?

Yes, it is excellent for pregnancy, provided you use props to support the belly and avoid lying flat on your back for extended periods in the later trimesters.

Can I do Restorative yoga in my bed?

Absolutely. Practicing Restorative poses supported by your pillows in bed is one of the most effective ways to help relieve insomnia before going to sleep.

Why do we hold poses for 20 minutes?

It takes the nervous system roughly 15 minutes to fully realize it is safe and down-regulate from a sympathetic (fight/flight) state into a parasympathetic (rest/digest) state.

Restorative Yoga