What is Restorative Yoga?

What is Restorative Yoga?

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Restorative yoga practice encourages physical, mental, and emotional relaxation. Suitable for all levels, restorative yoga emphasizes long holds, stillness, and deep breathing.

In contrast to more active yoga styles such as vinyasa and Bikram, restorative yoga involves holding a pose for 5 minutes or more and only performing a few poses at a time.

Find out more about restorative yoga, poses to try, and its benefits by reading on.

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Table of Contents

What is restorative yoga?

Among the many words that describe restorative yoga are gentle, supportive, and therapeutic. Restorative yoga is essentially a passive healing technique.

The parasympathetic nervous system is activated by this type of yoga. As part of your nervous system’s “rest and digest” function, it keeps basic functions running smoothly.

In this style of yoga, the body is restored to its parasympathetic nervous system function, allowing the body to rest, heal, and regain balance.

It is believed that restorative yoga facilitates relaxation by allowing time for longer asanas (postures or poses) and deeper breathing. In addition to slowing breathing and reducing blood pressure, this response can produce a feeling of calm and well-being.

A key feature of restorative yoga is the use of props like blocks, bolsters, and blankets. Props allow you to hold passive poses for longer without exerting yourself or tiring your muscles. Regardless of your experience with yoga, you will also feel comfortable and supported.

The benefits of restorative yoga include releasing tension in your muscles for longer periods while focusing on your breath while in the pose.

Restorative Yoga Music

More Yoga – Restorative 75mins (No Beats, Drone And Long Notes, Starts With Om)

Restorative Yoga

What Are the Benefits of Restorative Yoga?

Many of the benefits of restorative yoga are similar to those of other forms of yoga. Restorative yoga is a gentle form of yoga that focuses on stretching and strengthening muscles while relaxing the mind. This style of yoga helps relieve stress and tension in the body and mind.

The following are key benefits, supported by science:

  1. It’s Good for You.
  2. It improves flexibility.
  3. It reduces pain.
  4. It strengthens muscles.
  5. It relieves anxiety.
  6. It boosts energy levels.
  7. It promotes better sleep.
  8. It reduces stress.
  9. It makes you feel good.
  10. It makes you stronger.
  11. It makes you healthier.

It Helps You Relax.

Restorative yoga is a type of yoga that focuses on stretching and strengthening the body while relaxing the mind. This style of yoga helps people relax and unwind after a stressful day at work or school.

It Can Help You Sleep Better.

Restorative yoga is also known as “restorative yoga” because it helps you achieve deep relaxation. Studies show that restorative yoga can help reduce stress levels and improve sleep quality.

It Can Help You Lose Weight.

Restorative yoga is one of the oldest forms of exercise. It was developed by the ancient Indian yogi Patanjali who believed that yoga should be practiced to attain peace of mind. He said that yoga should be performed to achieve a balance between the body and mind.

It Can Help You Feel More Confident.

One of the biggest benefits of restorative yoga is that it helps you feel more confident. This is because it allows you to focus on yourself without worrying about what others think. In addition, it also allows you to relax and unwind.

Relaxes your mind and body.

Yoga is linked to reduced stress trusted Source and anxiety, and lower levels of cortisol Trusted Source, the stress hormone.

Soothes the nervous system.

Restorative yoga helps shift the balance from your fight-or-flight response (sympathetic nervous system) to your relaxation response, or the parasympathetic nervous system.

Enhances your mood.

Yoga promotes relaxation and deep breathing, which, according to research by trusted Sources, may reduce depressive symptoms.

Reduces chronic pain.

A Trusted Source has shown that yoga may help reduce pain associated with headache or back pain, as well as osteoarthritis Trusted Source.

Improves sleep.

A trusted Source has shown that adding yoga to your daily routine may help boost the quality of your sleep.

Improves well-being.

In addition to lower levels of stress, researchers trusted Source have also found that doing yoga regularly may result in less fatigue, more vigor, and improved well-being.

Gentle on your body.

Restorative yoga is generally safe and often recommended for people with acute or chronic injuries.

Works as part of an overall treatment plan for chronic health conditions.

It may be beneficial for those who suffer from chronic illnesses to practice yoga regularly. A 2018 review of studies by Trusted Sources found that people with cancer who practiced yoga reported an improvement in their psychological and physical symptoms, as well as improved quality of life.

Safe to perform during pregnancy.

Restorative yoga is easy to modify and safe to practice during pregnancy. The American College of Obstetricians and Gynaecologists ranks prenatal yoga as one of the safest ways to exercise during pregnancy.

Restorative yoga poses:

  1. Fish pose
  2. Child’s pose
  3. Corpse pose
  4. Legs-up-the-wall pose

5 Tips for Practicing Restorative Yoga at Home / Restorative yoga at home

Restorative yoga is an ancient practice that has been used for centuries to help people heal from physical injuries and mental stress. It’s also great for improving overall wellness.

5 Tips for Practicing Restorative Yoga at Home

Restorative yoga is a gentle form of yoga that focuses on stretching and strengthening muscles while relaxing the mind and body. This type of yoga helps reduce stress and improve flexibility.

Restorative Yoga Tip #1: Find a comfortable place to sit or lie down.

You can do restorative yoga anywhere, even at home. All you need is a mat, blankets, pillows, and some water. Lie down with your head supported by a pillow, and use a blanket to cover yourself. Relax your arms and legs, and let them fall naturally into position. If you feel any discomfort, adjust your position until you find one that feels good.

Restorative Yoga Tip #2: Choose a pose that feels right for you.

There are many different poses in restorative yoga, so choose one that feels comfortable for you.

  1. Try lying down with your knees bent and feet flat on the floor.
  2. Then place your hands behind your back, palms facing up.
  3. Next, bring your elbows together and press them against your body.
  4. Finally, bend your elbows and lower your chest toward the ground. This will allow gravity to stretch out your muscles and joints.

Restorative Yoga Tip #3: Focus on breathing deeply.

Breathing is essential to life. In fact, without proper oxygen intake, we would not survive very long. So when practicing restorative yoga at home, focus on deep breathing. Take slow, deep breaths through your nose while relaxing your face and jaw. You should feel your stomach rise as you inhale and fall as you exhale.

Restorative Yoga Tip #4: Relax your muscles.

As you breathe deeply, relax your facial muscles. This will allow you to release tension throughout your body.

Restorative Yoga Tip #5: Next, lie down on a mat or blanket.

You should feel comfortable enough to let go of any worries or concerns you might have.

Why Restorative Yoga Better Than Other Forms of Yoga?

In restorative yoga, you lie down on a mat while being supported by props such as blocks, bolsters, blankets, etc. Restorative yoga is an ancient practice that originated in India. It’s designed to relax and restore the body and mind. 

Though its benefits are somewhat similar to other forms of yoga, the most vital goal of restorative yoga is to promote overall well-being.

Reason #1: The goal of restorative yoga is to relax and let go of stress.

Restorative yoga is different than other forms of yoga because it focuses more on relaxation rather than strength building. This type of yoga is often used after a workout or when recovering from an injury.

Reason #2: You will feel more relaxed.

Restorative yoga is also known as “relaxation yoga” because it helps people relax physically and mentally. It’s not just a form of exercise; it’s an opportunity to learn how to calm yourself down.

Reason #3: You will sleep better at night.

Restorative yoga has been shown to help people fall asleep faster and stay asleep longer. This means that you will wake up feeling refreshed instead of groggy.

Reason #4: You will have less pain.

Restorative yoga helps reduce stress and tension, which can lead to headaches, backaches, neck pains, and other aches and pains. It also reduces muscle tension, which can cause stiffness and soreness.

Reason #5: You will improve your posture.

Restorative yoga focuses on stretching muscles and joints, improving flexibility, and strengthening core muscles. This type of yoga has been shown to help people with arthritis, fibromyalgia, and other musculoskeletal disorders.

Restorative Yoga FAQs

Restorative yoga poses / Restorative yoga postures

These five restorative yoga poses are perfect for relieving stress, anxiety, and depression. Try them out today!

5 Restorative Yoga Poses that Improve Your Mood

Yoga is an ancient practice that has been used for thousands of years to improve physical and emotional well-being. It is also known as “the union of body, mind, and spirit.”

Corpse Pose (Savasana)

This pose is often referred to as the ultimate relaxation pose because it allows the body to release tension and relax completely. In addition, it helps relieve stress by allowing the body to release endorphins, natural painkillers that help reduce feelings of discomfort.

Child’s Pose (Balasana)

The child’s pose is one of the most popular restorative yoga poses. It’s also known as Balasana, which means “child’s pose.” This pose is an excellent way to start your practice because it opens up the hips and chest while relaxing the entire spine.

Seated Forward Bend (Paschimottanasana)

In this pose, you sit with your legs extended forward and your feet flat on the floor. You then bend forward at the waist until your torso is parallel to the ground.

Supported Shoulder Stand (Sukhasana)

This pose helps relieve tension in the neck and shoulders by stretching the muscles along the back of the body. It also improves digestion and circulation.

Legs up the Wall (Viparita Karani)

In this pose, you lie flat on your stomach with your arms extended above your head. You then lift your legs up the wall so that your feet are hanging off the edge of the bed.

Restorative yoga near me

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Yin yang yoga

Are you looking for a new way to live life? Then try Yin Yang Yoga! It’s an ancient Chinese philosophy that teaches us about balance and harmony.

Yin Yang Yoga – The Secret to Happiness and Success

In this guide, learn the basics of yin yang yoga, and how to practice Yin Yang Yoga to achieve balance in your life.

Find Balance in Life.

There are two sides to every coin. One side is positive, and one side is negative. We need both sides to make things work. This is why we need balance in life.

To achieve balance, we must learn how to accept our weaknesses as well as our strengths. If we focus only on our strengths, we will never reach our full potential. However, if we focus only on our weaknesses, we will never feel good enough.

This ancient Chinese philosophy has been practiced by people throughout history. It was first introduced to the West during the 1970s when it became popularized through books and movies. Today, there are more than 2 million practitioners worldwide.

Yin Yang Yoga

Yin is more internal, passive, cooling, and downward. Yang is more external, dynamic, warming, and upward. When these terms are applied in yoga, Yin Yoga is a slower practice where poses are passively held for longer. It works on the deep, dense (Yin) connective tissues and joints in the body.

A Yin Yang yoga class may start with Yin yoga to calm the mind and to work on the joints before the muscles are warm.

Alternatively, the class may start dynamically (Yang) and end with longer-held poses to relax and calm the nervous system. The sequencing of the class can have a powerful effect on your energy levels and how you feel after class.

Benefits of a regular Yin Yang Yoga practice

Yin Yoga
  1. Stimulates the meridians (energy channels) bringing balance to the organs in the body
  2. Improves flexibility and joint mobility
  3. Calms and balances the mind and body
  4. Reduces stress and anxiety
  5. Works deeply on the connective tissues (fascia, tendons, and ligaments)
  6. Can prepare the practitioner for meditation practice
Yang Yoga
  1. Strengthens and tones the body
  2. Improves flexibility and circulation
  3. Increases stamina
  4. Calms the mind down by inviting us to synchronize movement with breath
  5. Removes tension and obstacles in the body to allow breath and prana to flow

Practicing Yin and Yang Yoga together

“The practice of yin/yang yoga helps us learn about stillness in movement and the flow in stillness.” Sarah Powers 

Combining both Yin and Yang elements in one class provides a balanced practice and can have a powerful effect on energy levels. For example, if you are low in energy, starting with some Yin poses can be a good way to get on the mat and into your practice.

Restorative yoga benefits

  1. Deeply relaxes the body.
  2. Stills a busy mind.
  3. Releases muscular tension, improving mobility and flexibility.
  4. Improves capacity for healing and balancing.
  5. Balances the nervous system.
  6. Boosts the immune system.
  7. Develops qualities of compassion and understanding toward others and self.

Restorative yoga class / Restorative yoga video / Restorative yoga online / Restorative yoga online classes / Restorative yoga YouTube

Source: Yoga With Bird

Restorative yoga teacher training

Please refer to this guide, here.

Restorative yoga back pain

If you have a bad back or chronic pain, restorative yoga can be a great solution. While you should always talk to a doctor about any pain you’re experiencing, restorative yoga is a great way to relax your mind and release tension from your back.

Restorative yoga description

Restorative yoga is a passive, meditative form of yoga that allows you to focus on your breath while releasing tension in your body. Unlike other forms of yoga, restorative yoga requires you to hold asanas or poses for an extended length of time, typically 5 minutes or more.

30-minute restorative yoga / Restorative yoga video free / Restorative yoga YouTube

Source: Jessica Richburg

Restorative yoga san Francisco

Please refer to this guide, here.

Restorative yoga for pregnancy

Prenatal yoga, hatha yoga, and restorative yoga are the best choices for pregnant women. Talk to the instructor about your pregnancy before starting any other yoga class. Be careful to avoid hot yoga, which involves doing vigorous poses in a room heated to higher temperatures.

Here are some yummy restorative poses that can be adjusted for all three trimesters.

  1. Supta baddhakonasa (Reclined Goddess Pose)
  2. Legs Up the Wall.
  3. Half Legs Up the Wall aka- Single Leg Drain.
  4. Legs Up the Wall.
  5. Tarasana with Block Under Head.
  6. An eye pillow or Head Wrap.

Restorative yoga dc

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What poses are done in restorative yoga?

Restorative yoga poses include very gentle twists, seated forward folds, and gently supported backbends. If you’re attending a restorative yoga class, your teacher will likely go around the class to adjust postures and help students go deeper into the pose.

What is restorative yoga for Beginners?

By definition, restorative yoga is a restful practice that holds yoga poses (asanas) for a longer duration using props like yoga blocks, blankets, and bolsters. It is a practice of deep relaxation that emphasizes the meditative aspect of yoga—the union of body and mind.


Restorative yoga is popularly known as a passive and meditative form of yoga that often allows you to focus on your breath while releasing tension in your body. Unlike other forms of yoga, restorative yoga requires you to hold asanas or poses for an extended length of time, typically 5-10 minutes.

Restorative yoga often uses various kinds of yoga props like folded blankets, blocks, or bolsters. These yoga props help support your body and allow you to deepen the pose and relax your body.

Restorative yoga is gentle and generally considered safe for most people, and some yogis or professionals may even consider it ideal for yoga beginners. If you have concerns about safety while practicing restorative yoga, talk to or consult your yoga instructor, doctor, or physical therapist before practicing restorative yoga.

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