Restorative yoga guide: What it is, 10 poses to try, and benefits

If your idea of unwinding is a bath, Netflix and an early night, we get it, but have you tried restorative yoga? As WH’s Fitness Director and a qualified yoga instructor, I’m well-versed in the pros of pulling out my mat when I feel overwhelmed, and I’ve come to learn that while exercise may seem counterintuitive when tired, restorative yoga can be more effective for destressing than a night in front of the TV.

It's a passive style of yoga that uses props to encourage deep relaxation and involves holding the asanas (poses) for extended periods. In doing so, the practice is ideal for relieving stress. Doesn’t all yoga do that? To an extent, yes. But more active styles, like vinyasa, mean your breathing and heart rate naturally speed up as your body moves faster, so your nervous system isn’t as relaxed.

For me, restorative yoga is the most meditative form, and I’d implore you all to try it. Here’s everything you need to know, from the best restorative yoga poses to the benefits.

The expert: Hannah Barrett is an international yoga teacher, working to empower students across the world to find strength and calm amongst the chaos of life with yoga. She’s also the founder of top-rated wellness app Yoga Happy.

Barrett says: ‘Restorative yoga is a gentle and relaxing style of yoga designed to help the body and mind rest, restore and rejuvenate. It uses many props including blankets, bolsters and blocks to help students fully release into each posture. With the support of these props, the focus is on passive stretching and holding poses for extended periods. The breath is slow and mindful breath and students bring their awareness to any thoughts or sensations and let them gently go. Think of it as a truly nurturing yoga class.’

• Improved sleep and deep relaxation: Holding poses for an extended length of time, staying present with the breath, and being fully supported so the body feels safe, all helps to reduce stress and promote a sense of calm and well-being and can also improve sleep quality. Studies show that slow, yogic breathing can ease stress and anxiety by activating the parasympathetic nervous system, which puts your body in a state of relaxation.

• Stress relief: Through mindful movement, gentle stretching and breath work, restorative yoga practice is designed to activate the parasympathetic nervous system, our rest-and-digest system. This counteracts the body’s stress response and encourages relaxation, healing and recovery.

• Enhanced flexibility: The prolonged holding of poses can help gently increase flexibility and range of motion, as it encourages your muscles to relax in a stretched state. Several studies have proven this to be true.

• Improved mental clarity: With a focus on the breath and the meditative aspect of holding poses, this can help clear the mind, reduce mental clutter and improve concentration. One study demonstrated this when testing the theory on medical students – it found that practicing restorative yoga over a six-month period helped them stay positive and relaxed.

• Emotional balance: The mindfulness and introspection restorative yoga encourages helps release emotional tension and achieve a balanced emotional state.

• Cardiovascular health: The relaxation response obtained by restorative yoga supports heart health and overall well-being as it can help to lower blood pressure and improve heart rate variability, research has shown.

• Reduced pain: Studies have shown that restorative yoga can ease lower back and neck pain, with reduction in pain increasing the more participants attended restorative yoga classes

Photos: Hannah Barrett

1.Supported child’s pose (Balasana)

How to do it: Kneel on the floor, bring your big toes together, and sit back on your heels. Place a bolster, pillows or folded blankets between your knees and lay your torso on the support, turning your head to one side. You can also place pillows under the hips if required. Hold for five minutes or more.

2. Reclining bound angle pose (Supta Baddha Konasana)

How to do it: Lie on your back with the soles of your feet together and draw the knees open. Support your head with a cushion and place a block or cushions under the thigh. You can also rest your back and arms on cushions too if desired. Hold for five minutes or more.

3. Legs up the wall (Viparita Karani)

How to do it: Sit close to a wall and swing your legs up, lying on your back with your legs resting vertically against the wall. You can place a pillow under the head or a folded blanket or pillow under your hips for support. Hold for ten-20 minutes.

4. Supported bridge pose (Setu Bandha Sarvangasana)

How to do it: Lie on your back with your knees bent and feet flat on the floor about a hands distance from the body. Place a block or cushion under your sacrum to support your lower back, allowing your body to relax over it. You can extend the legs straight if desired. Hold for five minutes or more.

5. Supported forward fold (Paschimottanasana)

How to do it: Sit with your legs extended in front of you and place a bolster, cushions or stack of blankets on your legs. Fold forward over the thighs, resting your torso and head on the support. Option to bend the knees and/sit on a block or folded blanket. Hold for five minutes or more.

6. Supported fish pose (Matsyasana)

How to do it: Place a bolster or rolled blanket horizontally across the mat and lay the thoracic spine over it Place another support under your head and life back, allowing your chest to open and shoulders to relax. Hold for five minutes or more.

7. Reclined twist (Jathara Parivartanasana)

How to do it: Lie on your back and bring your knees to your chest. Lower your knees to one side, stacking them and place a bolster or blanket between your knees and ankles for support. Hold for two-five minutes, then repeat on the other side.

8. Supported seated forward bend (Janu Sirsasana)

How to do it: Sit with one leg extended and place the opposite leg foot again the inner thigh letting the knee open out. Place a bolster or blankets on your extended leg and fold forward, resting your torso and head on the support. Option to sit on a block or folded blanket. Hold for five minutes or more, and repeat on the opposite side.

9. Supported side lying pose

How to do it: Lie on your side with a bolster or folded blankets supporting your head and place a bolster between your knees and ankles for comfort. Hold for five minutes or more, with the option to repeat on the opposite side.

10. Supported savasana (Corpse Pose)

How to do it: Lie on your back with a bolster or rolled blanket under your knees and another under your head and arms. Cover yourself with a blanket for warmth and comfort. Stay here for ten minutes or more.

‘Restorative yoga is not primarily focused on calorie burning but designed to promote relaxation, reduce stress and support mental and physical well-being.’

‘In a restorative yoga class, you will hold poses for an extended period, usually 5-20 minutes, depending on the pose you are doing. Beginners to the practice may want to start with slightly shorter holds; the key is to tune in to what’s right for you and your body. You are aiming for the sensation of ease and release, so add more props or tweak the poses as needed to achieve this.’

Benefits for beginners:

• ‘It’s a gentle and accessible practice open to all ages and fitness levels’
• ‘It reduces stress and is good for people who feel overwhelmed by more dynamic classes’
• ‘Props mean that you can tailor each pose to you and what you need’
• ‘The slow pace can help you develop a better understanding of your body and mind’
• ‘It helps builds a foundation in yogic principles such as focus on the breath, body awareness and alignment’
• ‘Due to its gentle nature, there is a low risk of injury’

Considerations for beginners:

• ‘Patience is needed as it can take time to fully relax, let go and quieten the inner noise’
• ‘Props and modifications are so important to make sure the pose is right for your body’
• ‘Consistency is helpful, even short sessions are beneficial when practiced consistently’

‘A restorative yoga class is designed to create a deeply relaxing and rejuvenating experience, so expect a calm and nurturing environment. Various props such as bolsters, blankets, blocks, straps and eye pillows may by laid out for use. These props help support the body in different poses to ensure comfort and ultimate relaxation. Bring warm layers and socks in case you get cold, although most classes will provide blankets.

‘There may be a gentle warm-up to prepare the body for deeper relaxation. The core of the class involves holding poses for typically for 5-20 minutes. These poses are designed to be deeply relaxing and are fully supported by props. Throughout the class you will notice the emphasis placed on slow, deep, mindful breathing. Your breath is an anchor to enhance relaxation and maintain awareness.

‘The class may end with a short meditation or breathing exercise to help you transition back to a state of awareness.’

‘If you’re a beginner I would gradually start with one-two sessions a week, and over time increase this to suit your needs and your body. If you’re experiencing high levels of stress and anxiety in daily life, practicing restorative yoga more frequently can be particularly helpful. And even if you have limited time available, a short practice of 20 minutes can still have huge benefits.’

‘While restorative yoga is generally safe and beneficial for most people, there are certain individuals who may need to exercise caution or avoid the practice altogether. Always ask a health profession if you are unsure, but the following people may want to avoid it:

• Those who’ve had recent surgery or injury
• Those with chronic pain conditions like arthritis or fibromyalgia should practice under the guidance of qualified instructors, to provide appropriate modifications and support
• During pregnancy, certain postures will need to be modified and it’s important to consult with a healthcare provider before practicing
• Those with acute illness or fever

‘Restorative yoga can fit into any routine and pairs nicely with the more dynamic practices. I’d recommend beginners start with one restorative practice, and one vinyasa practice per week. Add in a second vinyasa class if you’re already an experienced yogi.’

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Bridie Wilkins

Bridie is Fitness Editor at Women's Health UK. She spends her days sweating over new workouts, fitness launches and the best home gym kit so you have all that you need to get fit done. Her work has been published in Stylist, Glamour, Cosmopolitan and more. She’s also a part-time yoga teacher with a habit of nodding off mid savasana (not when she’s teaching, promise).