20min
Relaxation
Evening Yoga to Wind Down
Settle into a slower evening sequence of folds and reclined movement, with extra time at the end to rest.
Complete beginner · 15 poses
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Restorative Yoga
Viśrāma (rest)Say it: vish-RAH-ma
A deeply relaxing style where the body is fully supported by bolsters, blankets and blocks — designed for rest, recovery and calm.
- IntensityVery gentle
- PaceVery slow
Restorative yoga is the art of doing almost nothing — on purpose. Each pose is propped up so completely by bolsters, blankets and blocks that your muscles can switch off. With nothing to hold up and nowhere to go, the body and mind are invited to rest deeply.
What is Restorative Yoga?
Restorative yoga uses props to fully support the body in a few simple poses held for five minutes or more. There is little or no stretch — the aim is deep rest and relaxation.
Origins
Restorative yoga grew from the teaching of B. K. S. Iyengar, who used props to help students who were ill, injured or recovering hold poses safely. His student Judith Hanna Lasater, a physical therapist, developed these supported poses into a complete style and wrote Relax and Renew (1995), which helped bring restorative yoga into studios, hospitals and wellbeing programmes worldwide.
What happens in a class
Dim, quiet and unhurried. The teacher helps you build a comfortable nest of props for each pose so you can let go completely.
- Arriving: lying down with a few minutes of easy breathing.
- Supported poses such as Supported Child’s Pose, Supported Bridge, Legs Up the Wall and a supported reclined butterfly.
- Each pose held for five to twenty minutes, often with an eye pillow.
- A long, supported Savasana.
Pace: Very slow — four to six poses, each held for five to twenty minutes with full support.
Who it suits
A good fit for
- Anyone feeling stressed, tired or burnt out
- People recovering from illness, injury or a demanding training period
- Those with limited mobility who need full support
- Anyone wanting better sleep
Take care if
- If lying flat is uncomfortable — for example later in pregnancy — ask for a side-lying or inclined alternative
- Tell the teacher about any injuries so props can be adjusted
- Stillness can bring up strong emotions; you can open your eyes or change position at any time
Benefits
Fully supported rest can lower physical tension and help shift the body out of ‘fight or flight’. Many people report better sleep and a calmer mood after a restorative class, and some studies of restorative and gentle yoga suggest benefits for stress and fatigue, though research is still developing.
Poses you will often meet
- Supported Bridge
- Legs Up the Wall
- Child’s Pose
- Constructive Rest
- Side-Lying Rest
- Supported Legs on a Chair
- Corpse Pose
Your first class
- Take time to get comfortable — adjusting props is part of the practice.
- If anything pinches or aches, change the support rather than enduring it.
- Keep warm; your body cools down when still.
- Let yourself fall asleep if it happens.
What to bring
- Warm, comfortable clothing and socks
- A blanket and eye pillow if you have them (most studios provide props)
- Nothing to prove
Context
Developed from B. K. S. Iyengar’s use of props and popularised by his student Judith Hanna Lasater from the 1970s onward.
Practise Restorative Yoga
30min
Mobility
Desk Yoga Reset
A half-hour workday reset with repeated standing stretches and two visits to a seated twist.
Complete beginner · 19 poses
Safety
Practise with care
Restorative poses are very gentle, but comfort is essential. Adjust props until nothing strains, avoid lying flat on your back for long periods later in pregnancy, and come out slowly — roll to your side before sitting up.
Educational guidance, not medical advice. Classes vary widely between teachers — ask about the level and pace before you join.
Questions
Is restorative yoga the same as yin?
No. Yin creates a gentle stretch with long holds. Restorative uses props so there is little or no stretch — the purpose is rest.
Do I need props for restorative yoga at home?
Pillows, folded blankets, a sofa cushion and a wall work well as substitutes for bolsters and blocks.
Can restorative yoga help with sleep?
Many people find an evening restorative practice helps them wind down and sleep more easily.
How long should a restorative session be?
Even one pose for ten minutes helps. A full class usually lasts sixty to ninety minutes.