In our fast-paced world, it can sometimes feel impossible to carve out time for ourselves, let alone moments of true relaxation. This is where restorative yoga steps in—a quick, accessible practice that invites us to slow down, breathe deeply, and be. Whether you’re new to yoga or have been practicing for years, restorative yoga offers a unique opportunity to promote deep healing and relaxation. Let’s explore what makes this practice so unique and how, just 10 minutes a day, it can support and accelerate your journey to better mental and physical health, well-being, and healing.
What is Restorative Yoga?
Definition and Core Principles
At its heart, restorative yoga is about letting go—of tension, stress, and the need to “do” or achieve. This practice focuses on resting fully into each posture, often with the help of props like blankets, bolsters, and blocks, so that the body is completely and safely supported – like you are a sleeping child in the arms of a parent. Poses are held for over 5 minutes, allowing your muscles and mind to unwind. Unlike more vigorous styles of yoga, restorative yoga asks nothing of you except to relax, breathe, and be present in the moment – which can be very challenging when you are all a buzz and busy.
How Restorative Yoga Differs from Other Yoga Styles
You may be familiar with yoga styles that build strength, flexibility, or stamina, but restorative yoga offers something completely different. It’s about deep rest—creating healing space in both the body and mind. Props are used in nearly every pose to ensure the body is fully supported and involves little to no physical effort. Instead, you’re invited to focus on your breath, let go of tension, and allow your body to soften and surrender to gravity.
Benefits of Restorative Yoga
Physical Benefits
One of the most beautiful things about restorative yoga is its ability to efficiently soothe the body and switch the body from a “sympathetic’ state – alert, watchful, goal-orientated, busy, inflamed – to the “parasympathetic” state of rest, rejuvenation, with optimal digestion, healing, and hormone balance. Over time, it can improve flexibility, gently stretch muscles, and help release physical tension in areas where we often hold stress, like the neck, shoulders, belly, and lower back. Restorative yoga also supports the healing of injuries by giving the body the changes to circulation and rest it needs to repair itself. With care getting in and out of postures, it’s gentle enough for all bodies, making it an excellent option for dealing with pain or chronic conditions.
Mental and Emotional Benefits
Restorative yoga’s mental and emotional benefits are just as profound as the physical ones. In today’s world, we’re often permanently on call, overstimulated, and overwhelmed. Restorative yoga invites us to pause, quieten the mind, and reconnect with ourselves. Regular practice can help reduce anxiety, calm the mind, and create a sense of inner peace. The long holds in each posture offer space for a sense of grounded steadiness, with space for reflection and mindfulness helping us cultivate emotional balance.
Stress Reduction and Relaxation
If there’s one thing restorative yoga excels at, it’s stress relief. By tapping into the body’s parasympathetic nervous system, restorative yoga helps to counteract the effects of chronic stress. This can lower cortisol levels, improve sleep, and leave you feeling deeply rested and rejuvenated. Even just a few minutes of restorative yoga can profoundly impact your stress levels, allowing you to reset and recharge.
Fertility and Relaxation
Restorative yoga helps to rebalance hormones in the body for optimal fertility. An example of this would be pregnenolone, which makes either cortisol or progesterone. If you are stressed, it will make cortisol; if you are relaxed, it will make progesterone, which stimulates the thicker lining of the womb for embedding a fertilised egg.
Getting Started with Restorative Yoga
The key to restorative yoga is to switch off all electronic devices and set a timer to avoid clock-watching. Find a space and time where you will not be disturbed – children managed by someone else and somewhere else, phone off the hook, colleagues covering for you – this is your space….your time. I use the same music/guided relaxation each time so the brain triggers efficiently, and you go immediately into a quiet state. It would help if you felt comfortably warm and safe.
Essential Props for Restorative Yoga
The beauty of restorative yoga lies in its simplicity, but you’ll need a few key props to get the most out of the practice. Optimally, these include:
- Two Bolster
- Four Blankets
- Yoga strap
- Two Blocks
- An Eye pillow
- Weighted bags
These props provide the support your body needs to relax fully into each pose. If you don’t have specialized yoga props, don’t worry—household items like pillows and towels can work just as well.
Beginner-Friendly Restorative Yoga Poses
If you’re new to restorative yoga, here are a few beginner-friendly poses to try:
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Supported Child’s Pose:
The fundamental fetal position – where we return to innate deep memories of the womb – totally supported, totally safe. It is a profoundly calming pose that gently stretches the hips and lower back. Depending on the flexibility of your hamstrings, hips, and spine, you will need props to make this feel effortless. There will be no stretches or tension; it will be held in space. Head down, body forward folding, and firm pressure to the belly – allowing the diaphragm to massage the belly organs and stimulate the vagus nerve internally. Come to this place Whenever you feel overwhelmed, anxious, or exhausted.
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Legs-Up-the-Wall Pose:
I prefer the option where your lower legs are supported on a chair – for complete letting go. If using the wall, I recommend you use a strap around both thighs, above the knees, to hold the legs hip-width apart. This relaxing inversion sends blood from the legs, pelvis, and belly organs toward the heart, immediately sending signals to the brain to slow down the heart rate and blood pressure. It is the best restorative “hack” into the body’s control systems – see for yourself if you are wearing a Fitbit. If you are not menstruating – you could rest the pelvis on a bolster or folded blankets – increasing the inversion effect and opening the belly for diaphragmic breathing, further stimulating the vagus nerve. Encourages circulation and soothes tired legs. I practice this most days and have even persuaded my husband to join me!
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Reclining Bound Angle Pose:
It opens the chest and hips while promoting deep relaxation. It is the go-to pose for anyone feeling depressed, tired, or pregnant. It needs the most props and is worth spending time getting them right.
Each pose is held for at least 5 minutes, allowing your body to sink into the stretch of the pull of gravity while your mind becomes quieter.
Tips for Creating a Restorative Yoga Practice at Home
Restorative yoga is easy to do at home and doesn’t require much space. To create your practice:
- Find a quiet, clean, comfortable spot where you won’t be interrupted.
- Set up your props before you start to ensure you’re fully supported in each pose.
- Focus on your breath throughout the practice—this will help deepen your relaxation.
- Start small with 10-15 minutes of practice and build from there.
Even with a busy schedule, making time for restorative yoga can significantly impact your overall well-being.
Experience the Healing Power of Restorative Yoga
Restorative yoga offers a gentle, accessible path to relaxation, healing, and self-care. Whether you’re dealing with stress, physical discomfort, or emotional overwhelm, this practice can help you reconnect with your body, calm your mind, and find peace. At Thrive, we offer a range of restorative yoga programs designed to support you on this journey.
Join us today and discover how restorative yoga can transform your life.
Take that first step toward deep relaxation and healing with our restorative yoga programs—your body and mind will thank you.