Restorative Yoga Sequence
Yoga is a great way for many people to sweat, stay fit, and get a good workout. But the most important thing that often gets overlooked is that the body also needs light and relaxing yoga flows now and then to restore and unwind.
That’s where the Restorative Yoga sequence comes in—it’s a sure-fire relaxation technique that leaves your body and mind completely relaxed and restored. Regardless of your gender, age, ability, or body shape, Restorative Yoga is a practice that everyone should incorporate due to its extensive list of benefits. It helps increase flexibility, melts away anxiety, and calms your stressful mind.
Are you struggling with anxiety and stress and can’t seem to find relief? Want to calm your stressed body and mind? We’ve curated the perfect restorative yoga sequence to help release tension and bring ease to your system.
Not yet convinced? Wondering why you should try restorative yoga flow? Don’t worry—here are a few reasons that will help you decide.
Why You Should Try Restorative Yoga
A restorative yoga sequence typically consists of 5 to 6 yoga poses held for longer durations. These techniques are based on the Iyengar Yoga approach, where each pose is held for 2 to 20 minutes.
Iyengar Yoga was founded by the late B.K.S. Iyengar. Building on his teachings, one of his early disciples, Judith Lasater, created and popularized Restorative Yoga for passive healing.
Restorative Yoga is an incredible practice that promotes healing of both the body and mind. What makes it unique is its focus on increasing flexibility through yoga asanas without the pressure of achieving predefined strength goals. It’s a practice we all need more of—but rarely make time for.
Benefits of Restorative Yoga
- The body achieves a deep state of relaxation
- Improves flexibility gently
- Restores the nervous system
- Calms the mind
- Supports healing from ailments
- Eases emotional pain
- Manages mood swings
- Improves circulation
- Alleviates stress and anxiety
Ready to Try This Restorative Yoga Sequence for Beginners?
Now is the perfect time to slow down and let go. Discover what happens when you give your body and mind the space to heal.
Let’s Get Started
Each pose in this Restorative Yoga sequence is held for a few minutes before moving to the next. This practice uses props to ensure you feel completely supported throughout. However, you can also perform this restorative yoga sequence without props—they are only for added comfort.
Child’s Pose
- Begin by kneeling on the floor, sitting on your heels with your big toes touching.
- Fold forward, lowering your torso with your hands reaching out in front.
- For added support, rest your chest and head on a bolster.
- Relax your shoulders and place your forearms on the ground with palms facing down.
- Stay here for 2–3 minutes, gently turning your head from side to side.
Cat-Cow Pose
(You can practice this pose even with your child—it’s fun! )
- From Child’s Pose, lift your hands and knees, placing your hands beneath your shoulders and knees under your hips.
- Inhale and arch your spine toward the sky, letting your belly drop toward the ground. Look straight ahead.
- Exhale and round your back, lifting your spine upward. Draw your shoulder blades apart and tuck your chin.
- Repeat slowly for a few minutes, synchronizing your breath with each movement.
Seated Forward Bend
- Start in Dandasana (seated with legs extended in front).
- Inhale and raise your arms above your head, lengthening your spine.
- Exhale and fold forward, reaching for your shins, ankles, or feet—whichever is accessible.
- Hold the pose for 2 minutes.
Legs Up the Wall Pose
- Sit on the ground facing the wall, and begin walking your feet up the wall.
- Lower your upper body down and rest your head and shoulders on the ground.
- For support, place a bolster under your lower back.
- Rest your arms by your sides while your legs remain extended upward with feet facing the sky.
- Stay in this pose for 1–2 minutes. It’s so relaxing—just don’t fall asleep!
Shavasana
This marks the end of your Restorative Yoga sequence.
- Lie on your back with your legs extended.
- Keep your feet hip-width apart and arms resting on the floor beside you, palms facing upward.
- Rest in this pose for 5–8 minutes, breathing deeply with your eyes closed.
