Restorative Yoga Poses

Restorative yoga poses are gentle and relaxing postures that aim to promote deep relaxation and rejuvenation. These poses are typically held for an extended period, often with the support of props like blankets, bolsters, pillows, or blocks, to provide maximum comfort and allow the body to completely release tension. Restorative yoga is focused on relieving stress, calming the nervous system, and restoring balance in the body and mind.

Half Perfect Pose (Ardha Siddhasana)
Half Perfect Pose
Ardha Siddhasana
Standing Wind Relieving Pose (Utthita Vayu Muktasana)
Standing Wind Relieving Pose
Utthita Vayu Muktasana
Seated Mountain Pose
Seated Mountain Pose
Ardha Supta Virasana
Half Supine Hero
Ardha Supta Virasana
Reclined Big Toe Pose B - YanvaYoga
Reclining Big Toe Pose B
Supta Padangusthasana B
Reclining Angle Pose - YanvaYoga
Reclining Angle Pose
Supta Konasana
Half Lotus Pose
Half Lotus Pose
Ardha Padmasana
Tadasana Bitilasana Marjaryasana
Standing Cow Cat Pose
Tadasana Bitilasana Marjaryasana
Hidden Pose
Hidden Pose

Practicing Restorative Yoga Poses can be a beneficial addition to your wellness routine. Below you can see some tips that we have selected for a more effective practice:

  • Create a Relaxing Space: Find a quiet and comfortable space where you won’t be disturbed. Dim the lights and play soft, soothing music if desired. Gather any props you might need, such as bolsters, blankets, pillows, and blocks.
  • Set Aside Time: Allow yourself enough time for a restorative yoga practice. Ideally, aim for at least 20-30 minutes, but even a shorter session can be beneficial. You can also extend the practice to 60 minutes or more for a deeper experience.
  • Choose a Time of Day: Restorative yoga can be practiced at any time of day, depending on your preferences and schedule. Some people find it especially beneficial in the evening to wind down before bedtime, while others enjoy it as a midday break to recharge.
  • Practicing after Physical Activity: Restorative yoga can be a fantastic way to complement more active forms of exercise, such as vinyasa or power yoga. It helps balance the body, promotes recovery, and prevents overexertion.
  • Practice on Rest Days: Restorative yoga is an excellent choice for rest days when you want to give your body gentle movement and deep relaxation without intense physical effort.
  • Stressful or Challenging Times: Incorporate restorative yoga into your routine during periods of stress, high-pressure work, or emotionally challenging times. It can help you find calm and release tension.
  • Listen to Your Body: Pay attention to how your body feels each day. If you feel fatigued or unwell, modify or skip certain poses as needed. Always practice mindfully and avoid pushing yourself beyond your limits.
  • Use Props Wisely: Props are an essential part of restorative yoga. They help support your body, enhance comfort, and allow for deeper relaxation. Utilize props to ensure proper alignment and to make the poses more accessible.
  • Practice Regularly: Consistency is key to experiencing the full benefits of restorative yoga. Aim to incorporate it into your routine at least a few times a week for optimal results.

Remember, the beauty of restorative yoga is in its gentleness and its ability to nourish both the body and mind. Embrace the practice with an open heart, and allow yourself to fully surrender to the restorative experience.

Benefits and Contraindications


Restorative yoga poses promote profound relaxation, helping to calm the nervous system and reduce stress levels.

The gentle and supported nature of restorative poses alleviates physical and mental tension, providing effective stress relief.

Regular practice of restorative yoga can improve sleep quality and help individuals achieve a more restful night's sleep.

Restorative yoga encourages mindfulness and presence, fostering a greater connection between the body and mind during the practice.


Avoid intense inversions and deep backbends, as these poses can increase blood pressure levels.

Individuals with disc herniations or bulging discs should avoid deep forward bends or twists that compress the spine.

Frequently Asked Questions

How long should you hold restorative poses?
The duration of holding restorative poses in yoga can vary depending on individual preferences, needs, and comfort levels. In general, restorative yoga poses are typically held for a minimum of 5 to 10 minutes or longer. The goal is to allow the body to fully relax, release tension, and experience the benefits of conscious relaxation. Unlike more dynamic yoga styles where you flow through poses, restorative yoga encourages practitioners to settle into each pose and stay in it for an extended period. This extended hold gives the body and mind enough time to shift into a parasympathetic state, also known as the "rest and digest" mode, promoting deep relaxation and rejuvenation.
What time of day is best for restorative yoga?
The best time of day for restorative yoga can vary depending on individual preferences, daily schedules, and personal needs. Restorative yoga is a gentle and relaxing practice that promotes deep relaxation and stress relief, making it suitable for various times of the day. Ultimately, the best time for restorative yoga is the time that works best for you and fits into your schedule. Some people prefer to incorporate restorative poses into their regular yoga practice, while others may enjoy dedicating specific sessions solely to restorative poses. Listen to your body and practice when you feel the most receptive to relaxation and self-care. The key is to approach restorative yoga with a calm and open mindset, allowing yourself to fully embrace the soothing benefits of the practice.

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