Restorative yoga helps your body and mind slow down and release tension by using simple props, such as blankets, blocks, and bolsters.
Each pose is designed to fully support you, allowing muscles to relax deeply without effort.
This practice encourages slow, steady breathing and calm stillness, which helps the nervous system find balance and rest. It is helpful for reducing stress, easing tight muscles, and improving sleep quality.
In this blog, you will find clear, step-by-step instructions for gentle poses, guidance on using props, and tips to make your practice more comfortable and effective.
By following along, you can bring more calm and ease into your daily life through this mindful approach.
What is Restorative Yoga?
Restorative yoga is a calm and gentle practice that encourages stillness and deep relaxation through gentle stretching.
Unlike active yoga styles, it utilizes props such as blankets and blocks to support the body, allowing you to fully relax in each pose without exertion.
This practice focuses more on simply being present rather than moving or doing.
Holding each position for several minutes helps the nervous system enter a state of rest, allowing your body to release stress and find a sense of calm.
Benefits of Restorative Yoga
Restorative yoga helps calm the mind, release tension, and restore balance by allowing the body to fully relax with supportive props.
- Reduces Stress & Anxiety: This practice soothes the mind and lowers stress hormones, helping you feel calmer and more at ease.
- Improves Sleep Quality: Restorative yoga encourages deep rest, making it easier for you to fall asleep and stay asleep throughout the night.
- Releases Muscle Tension: Using props allows your muscles to fully relax and release tightness without any effort.
- Enhances Flexibility Gently: It helps lengthen the soft tissues around your muscles without putting pressure on your body.
- Boosts Energy & Focus: A relaxed nervous system supports clearer thinking and a more balanced mood.
- Supports Healing: This gentle practice aids in recovering from tiredness, illness, or injury by promoting calm and rest.
Step-by-Step Restorative Yoga with Minimal Props
Learn a gentle step-by-step restorative yoga sequence using just a few props, designed to relax your body, calm your mind, and restore inner balance.
Props You’ll Need
- Bolster → Bed pillows
- Yoga blocks → Thick books
- Blanket → Towel or shawl
- Eye pillow → Small towel
- Strap → Belt or scarf
Pose 1: Cat-Cow Pose
Cat-Cow is a gentle movement that warms up the spine and brings your attention to your breath. It helps improve flexibility in the back and creates a calm space in your mind by linking movement with breathing.
Step-by-step guide:
- Start in a tabletop position, with your hands placed under your shoulders and your knees under your hips. Spread fingers wide to distribute weight evenly.
- Inhale (Cow Pose): Let your belly drop toward the floor, open your chest by drawing your shoulders back, and look forward.
- Exhale (Cat Pose): Round your spine up toward the ceiling, tucking your tailbone and releasing your head down.
- Move slowly between these two postures, following your natural breath. Repeat this cycle 6-8 times or as it feels good.
Props: Optional blanket under knees for extra cushioning and comfort.
Benefits: Loosens the spine, calms the mind, and helps regulate breath, making it an excellent way to prepare your body and mind for deeper relaxation.
Pose 2: Supported Standing Forward Bend
This pose gently stretches the back body and lets the head hang supported, which calms the nervous system and helps release tension from the spine and legs.
Step-by-step guide:
- Take two yoga blocks and stack them so one is lower and the other taller. Place them where you can comfortably rest your forehead or hairline.
- Stand with your feet hip-width apart, and slightly bend your knees to ease pressure on your hamstrings.
- Slowly fold forward from the hips, relaxing your back and neck, and rest your head on the blocks.
- Let your arms hang down or gently hold your opposite elbows for additional support.
- Close your eyes and take slow, deep breaths, focusing on softening the whole body.
Alternative: Rest your head on a chair or a pile of cushions if blocks aren’t available.
Benefits: Soothes the mind, gently stretches the spine and hamstrings, and helps reduce physical and mental tension.
Pose 3: Supported Bridge Pose
Supported Bridge introduces a mild backbend that opens the chest and gently stretches the back while providing full support. Using a bolster under the spine allows the body to relax completely without effort.
Step-by-step guide:
- Place a bolster horizontally on your mat and a folded blanket beneath your head for comfort.
- Slowly lie down with the bolster supporting your spine, while your shoulders rest on the floor and your arms open wide to the sides.
- Bend your knees with feet hip-width apart and flat on the floor, adjusting the distance for comfort.
- Close your eyes and relax every muscle, letting your legs feel heavy.
Alternative: Use thick folded blankets if a bolster is unavailable.
Benefits: Opens the heart and chest area, relieves tension in the lower back, and promotes deep relaxation.
Pose 4: Supported Spinal Twist
This twist supports the spine in a gentle rotation, helping ease spinal tension while also aiding digestion and calming the nervous system.
Step-by-step guide:
- Fold a blanket and place it between your legs for added comfort and support.
- Sit on your right hip with knees bent at a 45-degree angle.
- Place a bolster beside you, twist your torso toward it, and slowly lower down to rest one cheek on the bolster.
- Stretch your arms forward with palms pressing lightly on the floor.
- Stay in the pose while breathing steadily, then come back to center and repeat on the other side.
Alternative: Pillows or cushions can be used as a substitute for the bolster if necessary.
Benefits: Soothes the nervous system, gently massages the abdominal organs, and relieves spinal tightness.
Pose 5: Supported Seated Angle Pose
This seated pose provides a gentle stretch to the hips and inner thighs, while props keep the hips supported to avoid strain and encourage relaxation.
Step-by-step guide:
- Sit on a folded blanket to slightly tilt your pelvis forward, supporting better posture.
- Open your legs wide apart in a “V” shape.
- Position a bolster angled in front of you and rest your head on it.
- Place your hands on your thighs or knees, close your eyes, and breathe softly, counting 4 seconds to inhale and 6 to 8 seconds to exhale.
Alternative: Use extra cushions under your hips or knees for additional support.
Benefits: Opens the hips gently, reduces tension in the legs, and encourages a calm, focused mind.
Pose 6: Stonehenge Pose
The Stonehenge pose allows for total rest of the whole body, utilizing a combination of props to support the legs and torso, encouraging deep physical and mental release.
Step-by-step guide:
- Set two blocks side by side at their highest setting.
- Lay a bolster across the blocks to support your legs.
- Spread a blanket on the floor below for softness and use a second blanket folded as a pillow for your head.
- Lie back, draping your legs over the bolster, and open your arms wide in a relaxed “V.”
- Close your eyes and allow yourself to relax without any effort.
Alternative: Substitute blocks and bolster with stacked cushions or pillows if needed.
Benefits: Offers deep relaxation, helps release tension in the hips and lower back, and calms the mind for a restful state.
Video Tutorial
Special thanks to Caren Hope for providing valuable insights in their video, which I referenced while creating this guide.
Tips for a Deeper Restorative Practice
Deepen your restorative yoga by focusing on comfort, breath, and stillness. Simple adjustments like adding props, soft lighting, and longer exhales can change your practice into true rejuvenation.
- Use More Props if Needed: Adding extra blankets or cushions helps keep your body comfortable and prevents any strain during poses.
- Stay Warm: Wearing socks or wrapping yourself in a light shawl keeps your body cozy, making it easier to relax fully.
- Soften the Lights: Dimming the room or lighting candles creates a soothing atmosphere that supports calmness.
- Time Matters: Holding each pose for 3 to 10 minutes allows the body to relax deeply and gain full benefits.
- Breathe Slowly: Focusing on long, gentle exhales signals your body to release tension and find a state of calm.
- Practice Regularly: Even brief sessions of 20 minutes, a few times a week, can lead to steady improvements in well-being.
Final Notes
Restorative yoga offers a gentle approach to relaxing the body and calming the mind, utilizing simple props and slow, gentle breathing techniques.
This practice helps reduce stress, ease muscle tension, and improve sleep, making it a valuable tool for self-care.
By following the step-by-step poses and tips provided, you can create moments of true rest in your daily routine. Start small and be patient with yourself as you explore these supported poses.
Give yourself the chance to experience calm and renewal. Try this restorative yoga sequence regularly and notice how it helps you feel more balanced and refreshed each day.
Ready to relax fully? Gather your props and begin your practice today.
