Restorative Yoga: Healing Body, Mind, and Soul

Restorative Yoga is a practice that invites us to slow down, tune in, and rejuvenate both body and mind. Unlike the more dynamic forms of yoga that focus on strength and flexibility, it emphasizes relaxation, healing, and mindfulness.

What is Restorative Yoga?

Restorative Yoga is a gentle form of yoga that focuses on relaxation and healing through passive stretching and the use of props. It aims to restore balance and rejuvenate the body and mind.

Restorative yoga, as we know it today, has its roots in the teachings of B.K.S. Iyengar, a renowned yoga guru from India. Iyengar recognized that not everyone could perform the traditional yoga asanas (poses) due to various physical limitations.

What is Restorative Yoga
What is Restorative Yoga

Thus, he introduced the use of props like bolsters, blankets, and blocks to make the poses more accessible. This adaptation allowed practitioners to stay in poses for longer periods, facilitating deeper relaxation and healing.

Traditional Yoga Practices

While the modern practice of restorative yoga was popularized by Iyengar, the essence of relaxation and restoration can be traced back to ancient yoga scriptures. The age-old texts emphasized the importance of balance – between effort and ease, activity and rest. Restorative yoga embodies this ancient wisdom, reminding us that in stillness, we can find profound insights and healing.

Key Principles

  • Mindfulness: At the heart of restorative yoga is the practice of mindfulness. It’s about being fully present in the moment, observing our thoughts, sensations, and emotions without judgment. This heightened awareness allows us to connect deeply with our inner selves, fostering a sense of peace and clarity.
  • Relaxation: It is all about letting go. As we settle into the poses, supported by props, we release tension from our muscles, our minds, and our hearts. This deep relaxation triggers the parasympathetic nervous system, often referred to as the “rest and digest” system, promoting healing and rejuvenation.
  • Healing: When we create the right conditions – a calm environment, gentle breathing, and mindful awareness – our bodies possess a remarkable ability to heal themselves. Restorative yoga facilitates this innate healing process, helping us recover from physical ailments, emotional traumas, and the everyday stresses of life.

10 Benefits of Restorative Yoga

Restorative yoga is more than just a series of gentle poses.
It’s a holistic practice that nurtures the body, mind, and soul.
Let’s delve into the myriad benefits this form of yoga brings to practitioners:

10 Benefits of Restorative Yoga
10 Benefits of Restorative Yoga

Physical Benefits

  • Improved Flexibility: Regular practice of restorative yoga gently stretches and lengthens the muscles, leading to increased flexibility over time.
  • Enhanced Muscle Tone: While it might seem counterintuitive, holding poses for extended periods can help tone and strengthen muscles without any rigorous movement.
  • Better Posture: As you become more aware of your body and alignment in restorative yoga, it naturally translates to improved posture in daily life.
  • Increased Blood Circulation: The gentle stretches and deep breathing exercises in restorative yoga promote better blood flow, ensuring that every part of the body receives vital nutrients.

Mental Benefits

  • Reduced Stress and Anxiety: The calming environment and mindful practices of restorative yoga activate the body’s relaxation response, reducing the levels of stress hormones.
  • Enhanced Focus and Concentration: By training the mind to stay present during the practice, one can develop better concentration and focus in other areas of life.
  • Improved Sleep Quality: The deep relaxation techniques in restorative yoga can significantly improve sleep patterns, leading to deeper and more restful sleep.

Emotional Benefits

  • Emotional Balance: The practice encourages introspection, helping individuals process emotions and maintain a balanced emotional state.
  • Increased Self-awareness: Mindful awareness of one’s thoughts and feelings during the practice fosters a deeper understanding of oneself.
  • Enhanced Mood: The combination of deep breathing, gentle stretches, and mindfulness can uplift one’s mood and bring about a sense of well-being.

Remember to visit the Lost Yogi YouTube Channel for guidance and inspiration.

Common Restorative Yoga Poses

Restorative yoga comprises a variety of poses, each with its unique benefits.
Here are some of the most popular ones:

Restorative Yoga Poses
Restorative Yoga Poses
  • Child’s Pose (Balasana): This pose offers a gentle stretch for the back, allowing the practitioner to turn inwards and find comfort in the fetal position.
  • Legs-Up-The-Wall Pose (Viparita Karani): By elevating the legs, this pose aids in circulation, reducing swelling in the feet and relieving tired legs.
  • Supported Bridge Pose: This heart-opening pose stretches the chest and spine, promoting better breathing and releasing tension from the upper body.
  • Reclining Bound Angle Pose (Supta Baddha Konasana): With the soles of the feet together and knees falling outwards, this pose offers a deep stretch for the inner thighs, fostering a sense of relaxation and openness.

Each of these poses, when held with mindful awareness, can be a gateway to deeper relaxation, healing, and self-discovery. Whether you’re a seasoned yogi or a beginner, restorative yoga has something to offer for everyone.

Props Used in Yoga

One of the distinguishing features of restorative yoga is the use of props. These tools are designed to provide support, ensuring that the practitioner can fully relax into each pose without straining or discomfort.

  • Bolsters: These are firm, elongated cushions that provide support in various poses, allowing the body to relax and release tension. They can be placed under the spine, knees, or even the head, depending on the pose.
  • Blankets: Soft and versatile, blankets are used for added cushioning, especially under pressure points like the hips or head. They also serve to keep practitioners warm during relaxation.
  • Blocks: These are firm foam or cork rectangles that act as extensions of the floor. They’re particularly useful in poses where one’s hand or head might not comfortably reach the ground.
  • Eye Pillows: Filled with flax seeds and often infused with calming scents like lavender, eye pillows are placed over the eyes during Savasana (final relaxation pose). They block out light and add gentle pressure, promoting deeper relaxation.

Your Yoga Routine

yoga props
yoga props

Tips for Beginners Starting Their Restorative Yoga Journey

  • Start Slow: If you’re new to the practice, begin with shorter sessions and gradually increase the duration as you become more comfortable.
  • Listen to Your Body: While the poses are gentle, it’s essential to pay attention to your body’s signals. If any pose feels uncomfortable, make adjustments or use props to find a position that feels right.

The Importance of Creating a Calm and Serene Environment

  • Choose a Quiet Space: The ambiance plays a significant role in relaxation. Find a quiet corner in your home, free from distractions.
  • Use Soft Lighting: Dim lights or candles can set the mood for a calming practice.

Scheduling Regular Sessions for Maximum Benefits

  • Consistency is Key: Just like any other form of exercise or meditation, the benefits of restorative yoga multiply with regular practice. Aim for at least 2-3 sessions a week.


What do you do in restorative yoga?

In restorative yoga, practitioners engage in a series of gentle poses, often held for extended periods, using props like bolsters, blankets, and blocks to support the body. The focus is on relaxation, deep breathing, and mindfulness.

Your Yoga Routine
Your Yoga Routine

What is the difference between restorative yoga and regular yoga?

While both forms of yoga aim to harmonize the body and mind, restorative yoga emphasizes relaxation and healing, using props to support the body in poses. In contrast, regular yoga often involves more dynamic sequences and might focus on strength, flexibility, or balance.

Who is restorative yoga ideal for?

Restorative yoga is suitable for everyone, regardless of age or fitness level. It’s especially beneficial for those recovering from injuries, dealing with chronic stress, or seeking a gentle introduction to yoga.

Is restorative yoga good for beginners?

Absolutely! This is an excellent choice for beginners. Its gentle nature and the use of props make it accessible and comfortable, allowing newcomers to familiarize themselves with yoga poses and principles without strain.

To Sum it all up

In our ever-busy lives, taking a moment for oneself is not a luxury but a necessity. Restorative yoga offers a haven, a place to retreat, relax, and rejuvenate. It’s a gentle reminder that in stillness, we often find our most profound strength and wisdom.

So, whether you’re looking to relieve stress, improve flexibility, or simply take a moment for yourself, restorative yoga has a wealth of benefits waiting for you. Dive in, explore, and let the transformative power of this practice guide you to inner peace and holistic well-being.

Lost Yogi