What is Restorative Yoga?

Restorative yoga is a gentle, therapeutic practice designed to activate the parasympathetic nervous system and promote deep healing and rest.

Known for its slow pace and long-held poses, restorative yoga prioritizes stillness, comfort, and support—using props to fully hold the body with minimal muscular effort.

This style is often used as a recovery method for physical or emotional stress.

By fully supporting the body in restful positions, the practice allows tension to melt away layer by layer. It is accessible, grounding, and ideal for anyone looking to slow down and reset their nervous system.

Origins of Restorative Yoga

Restorative yoga developed in the 20th century from the teachings of B.K.S. Iyengar, who pioneered the use of props to make yoga more accessible to students with injuries or limitations.

His approach inspired students like Judith Hanson Lasater to create a specific branch of yoga focused entirely on relaxation and recovery.

While rooted in classical yoga, restorative yoga reflects a modern understanding of anatomy and therapeutic needs, adapting traditional poses for maximum ease and introspection.

Restorative Yoga Practice

The practice consists of a small number of passive postures—often fewer than ten per class—held for extended periods (5–20 minutes each).

Props such as bolsters, blankets, blocks, straps, and sandbags are used to create total support. Breath awareness and minimal instruction create an atmosphere of deep internal quiet.

Common Poses: Legs up the Wall (Viparita Karani), Supported Fish Pose (Matsyasana), Reclining Bound Angle (Supta Baddha Konasana), Supported Savasana

Restorative Yoga Suitability

Experience Level: Beginner-Friendly

Physical Demand: Relaxation-Focused

Mind-Body Engagement: Primarily Meditative

Adaptability: Highly Adaptable

Focus Area: Stress Relief & Relaxation

Notes on Restorative Yoga

Restorative yoga offers a refuge from overstimulation and chronic stress.

It improves sleep quality, reduces cortisol levels, and enhances flexibility by targeting connective tissues in a gentle way.

This practice is especially beneficial for individuals recovering from injury, illness, or burnout.

Similar Styles

Yin Yoga, Iyengar Yoga, Prenatal Yoga, Therapeutic Yoga

Equipment

Required: Yoga Mat, Bolster, Yoga Blanket, Eye Pillow

Nice to Have: Yoga Blocks, Yoga Strap

Optional: Sandbags

For Asivana product specifications, see the Asivana Cork Yoga Block, the Asivana II 8-foot Yoga Strap, and the Asivana Yoga Sandbag. The sandbag is supplied unfilled; its 10 lb capacity describes the maximum fill, not a required practice weight.

References

Yoga Body, Buddha Mind by Cyndi Lee

Relax and Renew: Restful Yoga for Stressful Times by Judith Hanson Lasater