In a world that celebrates the fast, the intense, and the productive, restorative yoga offers the opposite: stillness, support, and total surrender. It's not lazy yoga. It's deeply conscious yoga — designed to activate the body's natural healing mechanisms.
What is restorative yoga?
Restorative yoga is a therapeutic yoga practice where the body is held in passive positions for 5-20 minutes at a time, fully supported by props like bolsters, blankets, blocks, and eye pillows. The purpose is to remove all muscular tension so the nervous system can shift from sympathetic (fight-or-flight) to parasympathetic (rest-and-digest) mode.
A typical class has only 4-6 poses over 60-75 minutes. It sounds simple — and physically it is. But mentally, it's one of yoga's greatest challenges: to lie still and do nothing.
Restorative vs. Yin — what's the difference?
Many confuse restorative with yin yoga, but they are fundamentally different:
- Yin: Targets connective tissue (fascia, ligaments). You feel a noticeable stretch. Props are used to find the right edge, not to eliminate sensation.
- Restorative: Targets the nervous system. You should feel nothing — no stretch, no effort. Props are used to remove all load from the body.
"Restorative yoga is not doing nothing. It's consciously creating space where the body can heal itself." — Judith Hanson Lasater
Who benefits from restorative yoga?
Short answer: everyone. But especially:
- Stressed individuals: Chronic stress keeps the nervous system on high alert. Restorative yoga is one of the most effective ways to break the cycle.
- Athletes: Intense training requires intense recovery. Restorative yoga accelerates recovery without adding load to the body.
- People with chronic pain: Fibromyalgia, headaches, lower back pain — all conditions where the nervous system plays a central role.
- Sleep issues: An evening restorative practice can replace sleep medication for many people.
- Pregnant women: Safe and soothing in all trimesters with the right modifications.
The 5 essential poses
These poses form the backbone of any restorative practice:
- Supported Child's Pose: Bolster between thighs, forehead resting on the bolster. Calm, introverted position.
- Supported Fish: Bolster under thoracic spine, arms out to the sides. Opens chest and shoulders.
- Legs Up the Wall (Viparita Karani): Legs up the wall, bolster under pelvis. Improves venous return.
- Supported Twist: Side-lying over bolster. Stimulates digestion and releases back tension.
- Savasana with props: Eye pillow, blanket, bolster under knees. The ultimate surrender.
What you need at home
You don't need a fully equipped studio to practise restorative yoga. Start with:
- 2-3 pillows or blankets as bolster replacements
- An eye pillow or a folded towel
- A wall for Legs Up the Wall
- Warm clothes — your body temperature drops when you lie still
Try restorative yoga
Ready to give your nervous system a break? Check our weekly schedule for restorative classes. Want to understand how to use restorative yoga as a teacher? Our yoga teacher training includes therapeutic yoga as part of the curriculum.
