Restorative yoga is a gentle, healing practice designed to activate the parasympathetic nervous system — the body’s rest-and-digest mode — and create a deep sense of calm. By using props like bolsters, blankets, and blocks, these poses provide full support for your body, allowing you to relax into stillness for several minutes at a time. Whether you’re dealing with stress, anxiety, fatigue, or simply need a quiet moment to recharge, these top 10 restorative yoga poses are ideal for promoting deep relaxation.
1. Supported Child’s Pose (Balasana)
This pose gently stretches the back and hips while creating a cocoon-like sense of comfort.
How to Do It:
- Sit on your heels, knees wide apart.
- Place a bolster or stacked blankets between your knees.
- Gently fold forward and rest your torso and head on the support.
- Arms can rest alongside the bolster or extended forward.
Benefits:
- Calms the mind
- Releases tension in the back and shoulders
- Soothes the nervous system
2. Reclined Bound Angle Pose (Supta Baddha Konasana)
This heart-opening pose invites relaxation and emotional release.
How to Do It:
- Lie on your back with the soles of your feet together, knees falling open.
- Place blocks or folded blankets under your knees for support.
- Optional: place a bolster along the spine for gentle chest elevation.
Benefits:
- Opens the hips and chest
- Encourages deep breathing
- Reduces anxiety and fatigue
3. Legs-Up-The-Wall Pose (Viparita Karani)
This gentle inversion improves circulation and helps relieve tired legs.
How to Do It:
- Lie on your back and extend your legs up against a wall.
- Hips can be flat or elevated on a folded blanket or bolster.
- Let your arms relax by your sides.
Benefits:
- Reduces swelling in the feet and legs
- Soothes the lower back
- Eases stress and insomnia
4. Supported Savasana (Corpse Pose)
The ultimate pose of rest and stillness, perfect to end any restorative session.
How to Do It:
- Lie flat on your back with a bolster under your knees.
- Use a folded blanket under the head and a light cover for warmth.
- Let your body completely relax into the ground.
Benefits:
- Full-body relaxation
- Lowers blood pressure and heart rate
- Facilitates mental clarity
5. Reclining Twist (Supta Matsyendrasana)
This gentle spinal twist helps release tension in the back and detoxifies the internal organs.
How to Do It:
- Lie on your back and draw your knees to your chest.
- Drop both knees to one side while keeping shoulders grounded.
- Support knees with a bolster or blanket.
Benefits:
- Eases back pain
- Stimulates digestion
- Calms the nervous system
6. Supported Bridge Pose (Setu Bandhasana)
A gentle heart-opener that also supports lower back relaxation.
How to Do It:
- Lie on your back, knees bent, feet hip-width apart.
- Place a block or bolster under the sacrum.
- Rest your arms by your sides, palms up.
Benefits:
- Opens the chest and shoulders
- Supports adrenal recovery
- Improves breathing patterns
7. Supported Forward Fold (Paschimottanasana)
This calming pose stretches the back and encourages introspection.
How to Do It:
- Sit with legs extended forward.
- Place a bolster or stacked blankets on your legs.
- Fold forward and rest your chest and head on the support.
Benefits:
- Relieves anxiety
- Gently stretches the spine and hamstrings
- Promotes inner calm
8. Constructive Rest Pose
A simple yet powerful pose for spinal alignment and deep rest.
How to Do It:
- Lie on your back with knees bent and feet flat on the ground.
- Let your knees rest against each other.
- Arms relaxed at your sides or on the belly.
Benefits:
- Releases lower back tension
- Grounds the body
- Encourages diaphragmatic breathing
9. Heart Bench Pose
Opens the front body and releases tension around the heart and shoulders.
How to Do It:
- Place a bolster lengthwise along your spine as you lie back.
- Head and hips supported, arms out wide like a “T.”
- Optional: a blanket under the knees.
Benefits:
- Expands the lungs and chest
- Improves posture
- Encourages emotional release
10. Supported Side-Lying Savasana
Perfect for people who have difficulty lying on their backs.
How to Do It:
- Lie on your side with a pillow or bolster between the knees and under the head.
- Wrap yourself in a blanket for added comfort.
- Hands can rest on a pillow or tucked in for warmth.
Benefits:
- Offers full-body comfort
- Ideal for pregnancy or injuries
- Helps reduce feelings of vulnerability
Final Thoughts
Restorative yoga doesn’t require flexibility, strength, or effort — just your presence and willingness to slow down. These 10 poses are not just movements; they’re invitations to rest, recover, and reconnect. Whether you’re easing anxiety, recovering from burnout, or simply preparing for a restful night, incorporating restorative yoga into your weekly routine can lead to profound physical and emotional benefits. Try one or two poses each day and discover the quiet magic of deep relaxation.