Quick answer
Restorative yoga is a gentle, slow style in which you rest in a handful of poses for 5 to 20 minutes each, with bolsters, blankets and blocks supporting your whole body. Because muscles do almost no work, the practice encourages deep relaxation, slower breathing and recovery from stress, illness or hard training.
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| Style type | Passive, fully supported rest |
|---|---|
| Typical hold | 5 to 20 minutes per pose |
| Poses per session | Usually 4 to 6 |
| Level | All levels, including complete beginners |
| Key props | Bolster, blankets, blocks, strap, eye pillow |
| Roots | B.K.S. Iyengar’s use of props; popularized by Judith Hanson Lasater |
| Best for | Stress relief, recovery, rest and better sleep |
Restorative yoga may be the only exercise class where falling asleep is not a problem. It is designed to do the opposite of a workout: to slow you down, quiet your nervous system and give your body a chance to recover.
Below you will learn how restorative yoga works, what props to use (including household swaps), 6 classic poses with setup instructions, and a 40 minute evening sequence.
What Is Restorative Yoga?
Restorative yoga is a practice of supported rest. Each pose is set up with enough props that your muscles can let go completely. You then stay still, breathe naturally and simply rest, often for 10 minutes or more.
The style grew out of the work of B.K.S. Iyengar, who used props so that students of every ability, including those recovering from injury or illness, could experience the effects of yoga poses. His student Judith Hanson Lasater helped bring restorative yoga to a wide audience from the 1990s onward.
A typical class includes only 4 to 6 poses. The room is usually dim and warm, and there is very little talking. If you have ever loved the final Savasana of a class, restorative yoga is a whole session built around that feeling.
What Are the Benefits of Restorative Yoga?
- Deep relaxation. Supported stillness and slow breathing are thought to encourage the body’s “rest and digest” response.
- Stress relief. Studies of gentle and restorative yoga suggest it may help reduce perceived stress and improve mood for many people. See yoga for anxiety.
- Better sleep. An evening restorative practice is a calming bedtime ritual. Pair it with our yoga for sleep routine.
- Recovery. Athletes and active people use restorative yoga on rest days to recover without adding training load.
- Accessibility. Because nothing is forced, it suits older adults, beginners and people with limited mobility. See also chair yoga for seniors.
What Props Do You Need for Restorative Yoga?
Props are what make restorative yoga work. You do not need to buy anything to start, because household items work well.
| Prop | What it does | Household swap |
|---|---|---|
| Bolster | Supports the spine, legs or torso | Two firm pillows or a sofa cushion |
| Blankets (2 to 4) | Padding, height and warmth | Bath towels or throws |
| Blocks (2) | Raise the floor or support knees | Thick hardback books |
| Strap | Holds legs in place without effort | A belt or scarf |
| Eye pillow | Blocks light and softens the face | A folded cloth or sleep mask |
| Wall | Supports legs in inversions | Any clear wall or a sturdy door |
Choosing your first mat? Read how to choose a yoga mat.
6 Classic Restorative Yoga Poses
- Supported Child’s Pose (5 to 10 minutes). Kneel with knees wide and a bolster lengthwise between them. Fold forward so your chest and head rest on the bolster, turning your head halfway through. See Child’s Pose.
- Supported Reclined Bound Angle (10 to 15 minutes). Sit in front of a bolster placed lengthwise, bring the soles of the feet together, and lie back over the bolster. Place a block or pillow under each knee so the hips feel no strain.
- Legs Up the Wall (5 to 15 minutes). Sit sideways against a wall, swing your legs up, and lie back with a folded blanket under your hips. Our wall yoga guide has variations.
- Supported Bridge (5 to 10 minutes). Lie on your back and slide a block or firm cushion under your sacrum, the flat bone at the base of your spine. Rest your arms by your sides. See Bridge Pose.
- Supported Twist (5 minutes per side). Sit with one hip beside a bolster, turn toward it, and lie your chest down on it. Turn your head in whichever direction feels easier.
- Supported Savasana (10 to 20 minutes). Lie on your back with a bolster under your knees, a thin blanket under your head and a blanket over your body. Cover your eyes.
Teacher tip: Take the time to make every pose truly comfortable before you settle. If anything pulls, pinches or needs effort to hold, add more support. In restorative yoga, more props is almost always better.
A 40 Minute Evening Restorative Yoga Sequence
- Supported Child’s Pose (5 minutes). Let your breath slow down.
- Supported Twist (4 minutes per side).
- Supported Bridge (6 minutes).
- Legs Up the Wall (8 minutes).
- Supported Reclined Bound Angle (8 minutes).
- Supported Savasana (5 minutes or longer). Finish with a few minutes of yoga nidra or simple breath counting if you like.
To move between poses, roll slowly onto your side and press up with your hands. Keep the lights low and your phone out of reach.
How Is Restorative Yoga Different From Yin and Yoga Nidra?
| Restorative | Yin | Yoga nidra | |
|---|---|---|---|
| Main goal | Supported rest | Gentle stress on connective tissue | Guided deep relaxation |
| Physical sensation | Little to none | Moderate stretch | None, lying still |
| Hold time | 5 to 20 minutes | 3 to 5 minutes | One pose for 20 to 45 minutes |
| Props | Many | Some | Blanket, pillow |
Is Restorative Yoga Safe?
Restorative yoga is one of the safest forms of yoga, which is why it is often recommended for beginners, older adults and people recovering from illness. The main thing to watch is comfort: lying in one position for a long time can cause numbness if you are not well supported.
Be careful: After the first trimester of pregnancy, avoid lying flat on your back for long periods; use an incline or lie on your side, and see our prenatal yoga guide. If you have glaucoma, uncontrolled high blood pressure or heart conditions, ask your doctor before practicing inverted poses like Legs Up the Wall.
How Often Should You Do Restorative Yoga?
There is no strict rule, because restorative yoga places almost no strain on the body. Many people practice once or twice a week as a counterbalance to busy lives or demanding training. Others use a single pose, such as Legs Up the Wall, for 10 minutes every evening.
A helpful approach is to match restorative practice to your load. On stressful days, after travel, during recovery from hard workouts or when you feel run down, choose restorative over a more active class. On energetic days, combine it with a more dynamic style such as hatha or vinyasa. Our guide on how often to do yoga helps you plan a balanced week.
Tips for getting the most from restorative yoga
- Stay warm. Your body temperature drops when you are still, so wear socks and a layer, and keep a blanket nearby.
- Dim the lights and silence your phone. Fewer distractions make it easier to let go.
- Let the breath be natural. You do not need special techniques. If you want a focus, try a few rounds of box breathing as you settle.
- Come out slowly. Roll to your side and pause for a few breaths before sitting up.
Restorative props
- Yoga bolster: supports long, restful holds
- Yoga blanket: padding for knees and warmth during rest
- Lavender eye pillow: deepens relaxation in Savasana and Yoga Nidra
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Key Takeaways
- Restorative yoga uses props to fully support 4 to 6 poses held for 5 to 20 minutes each.
- The goal is rest and recovery, not stretch or strength.
- Household items like pillows, towels and books work perfectly as props.
- It can support stress relief, sleep and recovery for people of all ages.
- Comfort is the rule: if a pose needs effort, add support.
Frequently Asked Questions
What is restorative yoga?
Restorative yoga is a slow, deeply relaxing style in which you rest in a small number of poses, each fully supported by props such as bolsters, blankets and blocks, for about 5 to 20 minutes. The aim is rest and recovery, not stretching or strength.
What props do I need for restorative yoga at home?
You can start with what you already have: two or three firm pillows or a sofa cushion instead of a bolster, a few folded blankets or towels, two thick books instead of blocks, a belt instead of a strap, and something soft to cover your eyes.
How long should you stay in a restorative yoga pose?
Most restorative poses are held for 5 to 20 minutes. If you are new, start with 3 to 5 minutes and build up as you become comfortable with stillness.
Is restorative yoga the same as yin yoga?
No. Both are slow, but yin yoga deliberately creates a moderate stretch in connective tissue, while restorative yoga supports the body so completely that there is little or no stretch. Restorative is about rest; yin is about gentle, sustained stress.
Can restorative yoga help you sleep?
Many people find that restorative yoga in the evening helps them unwind. Slow breathing and supported stillness encourage relaxation, which can make it easier to fall asleep. If you have ongoing sleep problems, talk to your doctor.
Who should do restorative yoga?
Almost anyone can benefit, including beginners, older adults, athletes on rest days, and people under stress or recovering from illness. If you are pregnant or managing an injury or health condition, check with your doctor and use extra support.
This article is for educational purposes and is not medical advice. Check with a qualified healthcare provider before starting a new exercise program, especially if you are pregnant, injured or managing a health condition.
