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Restorative yoga: Benefits, Poses, and Sequences.

Definition of Restorative yoga

Restorative yoga can be defined as a restful practice which is about slowing down and opening the body through passive stretching. Among other styles of yoga, restorative yoga is a completely different experience.

Beginners and practitioners of all levels can be practice restorative yoga . It is a practice that holds yoga poses (asanas) for a longer duration of time using props like yoga blocks, blankets, and bolsters. Props are in use as support to hold the posture of the body effortlessly.

Restorative yoga

While other energetic styles of yoga focus on muscular engagement, it helps to relax the muscles by using props to support the body. We can also receive a gentle stretch in some restorative postures. This yoga pose is held from 5-20 minutes.

Benefits of Restorative yoga

The benefits of every yoga are somewhat similar to each other. The benefits of this yoga includes:

  • Increased relaxation
  • Better sleep
  • Improved well-being
  • Better mood
  • Reduced pain
  • Gentle on the body

The scientific research has shown that this yoga can be used to improve specific conditions and illness:

  • Helps manage symptoms of anxiety and depression
  • Relieves from low-back pain and neck pain
  • Relieves from menopause symptoms
  • Manages symptoms of chronic diseases and improve the overall quality of life
  • Helps people manage weight
  • Helps people quit smoking


There are many dissimilarities on common yoga poses and various possibilities for different ways to use props (i.e. blankets, bolsters, blocks, straps, and sandbags). The key restorative yoga poses which are fundamental to the practice of deep rest are listed below:

  • Child’s pose (Balasana) with support.
  • Supported bridge pose (Setu Bandha Sarvangasana)
  • Reclined twist (Supta Matsyendrasana) with support
  • Supported Legs-Up-the-Wall Pose (Viparita Karani)
  • Supported Corpse Pose (Savasana)

We can simply focus on relaxation and breathing deeply by setting a timer for 5–10 minutes during each pose. Eventually we can increase our time to 15–20 minutes.


The sequences of it are:

  • Restorative heart opener
  • Restorative twist with bolster between knees
  • Supported Half-Frog groin stretch
  • Supported Supta Baddha Konasana
  • Savasana
  • Meditation

Thoughts on Restorative yoga

Restorative yoga can be practiced by everyone. It can help the busiest of minds find inner peace. There are three different stages for the beginners. Restorative yoga can be an effective method of dealing with unpleasant situations in life (i.e. stress, anxiety, and feelings of being overwhelmed by work or school).

A restorative practice can also help to recover physically after a difficult workout. After finishing a restorative session, we will feel healthier, more revived, and better balanced. As much as our bodies benefit from accurate physical activity, it equally benefits from slowing down and resting.

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