Restorative Yoga Poses and Benefits

restorative seat

Do you remember when was the last time you let your body and mind free from your daily tiring chores and spent some time to relax?  

It may sound absurdly difficult for some to keep their work and phones aside, but sparing some minutes from your busy day for deep relaxation can do miracles for your health.

A soothing restorative yoga sequence can help you achieve exactly that kind of relaxation. It is a kind of yoga that is for everyone and has a whole lot of health benefits. 

restorative shavasana

What is Restorative Yoga?

Restorative yoga is a receptive form of yoga that guides you to achieve a healthier and balanced state of mind and body. Restorative yoga poses lays more emphasis on relaxation and meditation and this is what makes it different from other dynamic forms of yoga. The virtue of restorative yoga is that there is no excessive stretching and strengthening involved. The purpose of Restorative Yoga is to do comfortable and supportive poses, letting you free to discover the perks of complete relaxation.

As compared to other active forms of yoga, restorative yoga poses are held for a little longer allowing the body and mind to absorb its full effects. However, your muscles are at complete rest during the long holds because this form of yoga makes use of props to support your body instead of your muscles. It supports your body in a number of ways using props like blankets, blocks and bolsters and helps in relaxing your muscles while you breathe deeply. The restorative yoga sequence is very pleasant and a completely different experience than other yoga practices. Indeed a great antidote to stress. 

Below are some of the basic restorative yoga poses that anybody can attempt easily: 

Child’s Pose


This restorative yoga sequence is very simple and elegant and is performed with the help of a bolster to achieve deep relaxation.

Begin with placing a bolster on the mat, in between your legs while you sit on heels with knees hip-width apart or wider. Slowly bend forward and rest your torso over the bolster. Rest your cheek on the bolster by turning your head to one side. Close your eyes and relax in this pose for a few minutes.

Leg Up the Wall

leggs up the wall pose

These legs up the wall pose are simple yet extremely effective for relaxing and recovering your muscles. The major prop used here is the wall itself which offers great support to your legs.  

Sit on the floor facing the wall and slowly walk your feet up the wall. Lower your upper body and rest your head and shoulders on the floor. You can also make use of a bolster for added support, simply place a bolster on the floor and place your lower back on the bolster.

Make sure your legs are extended straight and your heels are facing the ceiling. Rest your arms on either side of the body, close your eyes and hold this pose for a few minutes. 

Block Supported Bridge Pose

This restorative yoga sequence opens up your body and works wonders on your back stiffness. You will require just one block as a prop to support this posture.

Lie down on your back with your feet flat on the ground and lift your hips up the ground to form a bridge. Slide a block right under your sacrum and extend your arms on the floor by the sides of your body. Take deep breaths and hold this pose for 5 to 10 minutes.

Restorative Shavasana

Shavasana restorative

Savasana, also known as the Corpse pose is all about profound relaxation, thus it is logical to conclude with it. You can make use of a bolster or a rolled blanket to achieve this restorative pose.

Sit on the floor with your legs bent slightly. Place a bolster under your knees and slowly lower your body to enter into a sleeping position. Place your arms on your sides, and loosen them up with palms facing up. Close your eyes and relax while you breathe.

Benefits of Restorative Yoga:

The name speaks for itself, this yoga practice restores your body, mind, and soul. Restorative yoga poses cultivate stillness, expand meditation and relax your overstressed muscles. If that’s not convincing enough, here is a list of benefits it has to offer:

  • Improves flexibility
  • Relaxes your body deeply
  • Achieves stable state of mind
  • Increases your potential
  • Helps balance the nervous system
  • Helps in boosting the immune system
  • Relieves stress

restorative shavasana

Final Thoughts

Restorative yoga is an incredibly healing practice that all should perform. Reach out to some restorative yoga classes to explore the possibilities and learn how restorative yoga sequences can transform your body. 

For joining our restorative retreats or 100 hour restorative yoga teacher training check our website or write us an e-mail at

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