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Restorative yoga is the yoga of doing nothing — and it might be the most powerful style for mental health. You lie on the floor, supported by blankets, bolsters, and blocks, holding passive poses for 5-15 minutes each. No stretching, no strengthening, no effort. Just deep, supported stillness.
If that sounds easy, try it. Doing nothing is shockingly difficult for most people. And that difficulty is exactly the point — restorative yoga teaches your nervous system that it's safe to rest.
What Is Restorative Yoga?
Developed by B.K.S. Iyengar and popularised by Judith Hanson Lasater, restorative yoga uses props to create conditions of total physical comfort. Every body part is supported, every joint is at ease. There's no muscular effort. The only work is surrendering — letting go of the need to do, achieve, or fix anything.
A typical class includes just 4-6 poses, each held for 5-15 minutes. You might spend an entire hour in essentially four positions. The magic happens in the holding — your nervous system gradually shifts from sympathetic (stress) to parasympathetic (rest), producing a deep state of relaxation that active yoga styles can't match.
Benefits of Restorative Yoga
- Maximum nervous system reset — the most effective yoga style for activating the parasympathetic response
- Chronic stress recovery — ideal for burnout, adrenal fatigue, and anyone who's "always on"
- Insomnia relief — a single restorative session before bed can replace hours of tossing and turning
- Injury recovery — safe for anyone recovering from injury, surgery, or chronic pain
- Depression and anxiety — the supported stillness creates a safe container for emotional processing
- Complement to intense exercise — athletes use restorative yoga for active recovery
6 Essential Restorative Poses
1. Supported Child's Pose
Kneel with a bolster between your legs. Fold forward over the bolster, turning your head to one side. Arms beside the bolster. Hold 5-10 minutes (switch head direction halfway). Deeply grounding and safe-feeling.
2. Supported Reclined Butterfly
Bolster lengthwise under your spine. Lie back. Soles of feet together, knees open, supported by blocks or blankets. Arms open. Hold 10-15 minutes. Opens the chest and hips without any effort.
3. Supported Bridge
Lie on your back. Place a yoga block under your sacrum (lower back). Legs can be straight or bent. The gentle inversion calms the nervous system. Hold 5-10 minutes.
4. Legs Up the Wall (with bolster)
Bolster under your hips, legs resting on the wall. This elevated version is even more restorative than the standard pose. Hold 10-15 minutes. The gold standard for stress recovery.
5. Supported Twist
Sit sideways next to your bolster. Swing legs to one side and fold over the bolster, resting your torso and head on it. Hold 5-7 minutes each side. Releases the spine and calms the belly.
6. Final Savasana with Full Support
Bolster under knees, blanket over you, eye pillow covering eyes. Lie completely still for 10-15 minutes. This is not just lying down — the full support and eye covering create conditions for profound rest.
Restorative Yoga on Alo Moves
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30-Minute Home Routine
- Supported Child's Pose (7 min)
- Supported Reclined Butterfly (8 min)
- Supported Twist (5 min each side — 10 min)
- Final Savasana (5 min)
Dim the lights, play soft music or silence, and set a timer for each pose. Move slowly between poses. This routine is ideal before bed or after a stressful day.
Props You Need
- Essential: 1-2 yoga bolsters (or firm cushions/rolled blankets). 2 yoga blocks.
- Helpful: 2-3 blankets. An eye pillow. A strap.
- Budget alternative: Use couch cushions, bed pillows, folded towels, and a scarf for an eye cover. Restorative yoga is about support — the specific props matter less than the comfort.
Best Apps
| App | Restorative Content | Price | |
|---|---|---|---|
| Alo Moves | Dedicated restorative courses + classes | $14/mo | Try Free → |
| Glo | Extensive restorative library (200+ classes) | $18/mo | Try Free → |
| Down Dog | "Restorative" style option | $9.99/mo | Try Free → |
FAQs
How is restorative yoga different from yin yoga?
Restorative yoga uses props to eliminate all sensation — you shouldn't feel any stretch. Yin yoga deliberately creates moderate stretch held for long periods. Restorative is pure relaxation; yin includes a stretching component.
Can I fall asleep during restorative yoga?
Yes, and that's okay. If you consistently fall asleep, you likely need the rest. As your sleep debt decreases, you'll stay awake and experience the deeper meditative benefits.
