Restorative Yoga Sequence

restorative yoga sequences

Yoga is a great means for many people to sweat, stay fit and get a good workout. But the most important thing that people tend to forget is that their body needs some light and relaxing style of yoga flow time and again to restore and unwind themselves.

That’s when Restorative Yoga sequence comes into action, it’s a sure-fire relaxation technique that will leave your body and mind completely relaxed and restored.

Regardless of your gender, age, ability and shape, Restorative yoga is a practice that each one of us needs to incorporate due to its great list of benefits. 

It helps in increasing flexibility, melts away the anxiety and calms your stressful mind. 

Are you suffering from anxiety and stress and can’t find a way out of it? Want to calm your stressed body and mind?

We have curated just the right restorative yoga sequence that will let go of worries and will put you at ease.

Not yet convinced? Wondering why you should give a try to restorative yoga flow? Don’t worry, here are a few reasons that will help you to decide why you should.

Why you should try Restorative yoga?

A restorative yoga sequence consists of 5 to 6 yoga poses held for longer durations. Restorative yoga techniques are based upon the Iyengar yoga approach where the poses are held for 2 to 20 minutes.

Iyengar yoga was founded by late B.K.S Iyengar and based on his teachings, one of his early disciples Judith Lasater created and popularised the restorative yoga practice for passive healing.

Restorative yoga is an incredible practice that helps in healing the whole body and mind. What draws attention is that it works on increasing flexibility through yoga asanas and that there are no predefined goals of strengthening set. Indeed a practice we all need more but cannot get enough of.

Benefits of Restorative Yoga

  • The body achieves a deep state of  relaxation
  • Improves your flexibility carefully
  • Restores your nervous system
  • Calms your mind
  • Heals from ailment
  • Eases emotional pain
  • Manages mood swings
  • Improves circulation
  • Alleviates stress and anxiety

Are you ready to try this restorative yoga sequence for beginners that we have specially created for you? Now is the right time to slow down and let go of yourself to see what happens. 

Let’s get Started

Each pose in this Restorative yoga sequence is held for a few minutes before moving on to the next. This practice makes use of props so that you feel completely supported throughout. 

You can also perform this restorative yoga sequence without the props as they are used only for supportive measures.


Child’s pose

  1. Begin the pose by kneeling on the floor and sitting on your heels with your big toes touching.
  2. Fold forward by lowering your torso with your hands reaching out in front.
  3. For added support, you can rest your chest and head on a bolster.
  4. Relax your shoulders and rest your forearms on the ground with palms facing down.
  5. Stay in this pose for 2-3 minutes and keep turning your head on each side alternatively.

Cat-Cow Pose

(You can practice this pose even with your child, it is fun! :-P)

cate pose with child   cat pose  cow pose

  1. While you are in Child’s Pose begin to lift your hands and knees placing your hands just below your shoulder and knees below your hips.
  2. Breathe in and arch your spine towards the sky dropping your belly towards the ground. Look straight in front with your chest facing forward.
  3. Breathe out and pull up your back lifting the spine upwards. Drawing the blades of your shoulder apart tuck your chin towards the chest.
  4. Continue to repeat steps 2 and 3 slowly while you breathe in and out for a few minutes.

Seated Forward Bend

seated forward bend, paschimottanasana

  1. Next, you will begin the pose by coming in Dandasana i.e Sitting with your legs straight in front of you.
  2. Raise your arms above your head, breathe in and lengthen your spine towards the sky.
  3. Breathe out, fold forward and reach out to hold your shins, ankles, or feet based on your flexibility.
  4. Hold this pose for 2 minutes.

Legs up the wall pose

leggs up the wall pose

  1. Sit on the ground facing toward the wall and begin to walk your feet up the wall. 
  2. Lie down by lowering your upper body and resting your head and shoulders on the ground.
  3. You can make use of a bolster to support your lower back by placing it just below it.
  4. Drop your arms on either side of the body while your legs remain extended upwards with your feet facing the sky.
  5. Stay in this pose for a minute or two. It is so relaxing, don’t fall asleep! 🙂



  1. This will be the end of any restorative yoga sequence.
  2. Lie down on your back with your legs straight.
  3. Place your feet hip-width apart and your arms on the floor away from your body on your sides with palms facing upwards.
  4. Rest in this pose for 5-8 minutes while you breathe in and out with your eyes closed.

>> Learn to do and teach restorative Yoga in our 100 hour yoga teacher training course in India. <<

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Mansi jain
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