11 Best Restorative Yoga Poses and Why They Work

Restorative yoga is the third most popular yoga style across the world according to the 2021 Global Yoga Survey (1). This survey was given to 10,982 practitioners spanning 124 countries and 29.6% responded that restorative yoga was one of the main styles they practice.

Whether you’re a yogi, teach yoga classes, or are a student just beginning this practice, you may be wondering which yoga poses are best for a restorative yoga session. There are 11 that we’ll discuss here. But first, let’s talk about the benefits of this yoga style. 

Why Do Restorative Yoga?

One reason people practice restorative yoga is that it promotes deep relaxation. This makes it beneficial for those searching for a physical activity that also offers stress relief. For example, one 2023 study found that restorative yoga helped reduce stress levels in third-year medical students (2). This is important as this group is notorious for high levels of stress.

Another study compared restorative yoga with quiet relaxation and stretching to learn which was best for reducing blood pressure and heart rate (3). Quiet relaxation had minimal effects on both. While stretching provided some benefit, restorative yoga was the clear winner—and the reductions persisted for 24 hours after the session was complete. 

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Restorative yoga promotes relaxation via its effect on the nervous system. A restorative yoga sequence teaches the nervous system how to release tension. This makes it easier for the body and mind to refresh and rejuvenate.

Some people use restorative yoga for active recovery. This practice enables them to be lightly active while allowing their body to heal from strenuous training sessions. Runners, bodybuilders, and other types of athletes can benefit from using restorative yoga for this purpose.

Research has also found that, for individuals with obesity, restorative yoga helped them lose weight. 

Restorative Yoga vs Other Styles of Yoga 

One of the first steps in developing a regular yoga practice is deciding which style of yoga you want to do. How does restorative yoga compare to other yoga styles?

Yin yoga is another style of yoga that is slower in pace and helps relieve stress. However, it’s different in that the focus is on stretching tense muscles and applying pressure to certain areas of the body. Conversely, restorative yoga is more about helping the body relax so it can heal. You also hold restorative yoga poses longer than you do Yin yoga poses.

Restorative yoga differs from Hatha yoga as well. A typical restorative yoga class centers around five or six poses. The number of poses in a Hatha yoga class can be as high as 30. Restorative yoga poses are also held longer, often with the assistance of some type of prop.

11 Best Restorative Yoga Poses

If you want to develop a restorative yoga practice, you may wonder which yoga poses to include. Some poses are better suited for promoting restoration and relaxation than others. Here are 11 of the best restorative yoga poses and how they help restore the body and mind.

Bridge Pose

Bridge pose helps elongate the spine. It stretches other muscles in the front of the body too, including the chest, abdominals, and the fronts of the hips and thighs. Bridge pose is also good for stimulating the nervous system, giving the body more energy. It even aids in digestion.

Cat-Cow Pose

The Mayo Clinic promotes this restorative pose for stress management. Cat-Cow pose helps stretch the back and neck, increasing flexibility. It opens the chest, which is beneficial for slower, deeper breaths. It also stimulates the adrenal glands and kidneys while calming the mind.

Child’s Pose

Child’s pose helps release tension in multiple areas of the body, from the shoulders and neck to the hips, thighs, and ankles. People with back pain may find relief with Child’s pose. Like the other poses, it also promotes mindfulness and relaxation.

Corpse Pose

The whole purpose of this yoga pose is to relax. It encourages relaxation while still being alert and conscious. That makes it a good pose for the end of a restorative yoga session. Plus, it’s easy to do. Practitioners of all fitness levels can easily master Corpse pose.

Easy Pose

This is another restorative yoga pose good for all levels of practitioners. It helps restore the body by opening the hips. It also stretches the ankles and knees. Many people use Easy pose when engaging in meditation. Some also use it when doing breathing exercises.

Fish Pose

If you want to do restorative yoga to restore your energy levels, Fish pose delivers. It opens the chest, stretching the neck and back. For those trying to restore balance in their chakras, Fish pose works for that too. Specifically, it’s good for the crown and throat chakras.

Forward Fold Pose

This yoga pose helps calm the mind. In addition to relieving stress, it’s also good for people with headaches and insomnia. People with anxiety and depression may find relief with Forward Fold pose. This pose also stretches many muscles in the body known for becoming tense. This includes the back and hamstrings. 

Legs Up the Wall Pose

The Cleveland Clinic calls Legs Up the Wall pose “the yoga pose you need.” This is because of the numerous health benefits associated with it. Some of these benefits are from inverting the body without placing stress on the head and neck. Among the benefits of Legs Up the Wall pose are reduced stress, improved circulation, and simply feeling better overall.

Reclining Bound Angle Pose

Reclining Bound Angle pose helps restore the body by increasing hip mobility. It also stimulates the bladder and kidneys. If you have tightness in the groin, Bound Angle can stretch this area. Some also find this pose good for easing pain in the lower back.

Resting Pigeon Pose

This pose opens the hips. That makes it good for hip flexibility and mobility. Pigeon pose also stretches the hip flexors. This is beneficial for people who sit for long periods, leading to pain in the hips and lower back. Resting Pigeon pose also aids in digestion.

Seated Forward Bend

Doing a forward bend while seated helps relieve tight hamstrings. That makes this a good yoga pose for runners. Seated Forward Bend also opens the hips while calming the mind. Some people report improvements in mood after doing this pose.

Yoga Props Helpful During a Restorative Practice

The use of props is common during a restorative yoga practice. These props enable practitioners to hold the poses longer and with greater comfort. 

In addition to a yoga mat, restorative yoga practitioners can benefit from using a yoga bolster. This bolster can be placed strategically to reduce stress on certain joints. It can be placed under the knee, for instance, to reduce the pressure of a forward bend. Or it might be placed under the chest, hips, or lower back in other yoga poses.

Many restorative yoga poses can be modified to incorporate the use of a prop. Supported Child Pose and supported Bridge Pose are two. However, there are several others.

A yoga block works well for this purpose. If you don’t have a block, an ordinary blanket will do. One benefit of a folded blanket is that you control how much height it gives. This enables you to increase or reduce the support as needed for your body.

Another prop sometimes used in restorative yoga is an eye pillow. This is a small, weighted pillow that can be laid across the eyes. Eye pillows can help promote relaxation in certain yoga positions. Some pillows also come with aromatherapy to further enhance the relaxation process, such as filling them with lavender buds.

Leading a Restorative Yoga Class

Yoga teachers can help promote relaxation in their students by teaching restorative yoga poses. These poses can be placed at the end of a yoga class to help stretch and relax the body. Or you might develop an entire restorative yoga class. Focus solely on these poses during the entire session, offering students a physical activity that helps them restore mental and physical health and wellness.

Obtaining your certification is one way to gain credibility as a yoga teacher. The ISSA Yoga & Wellness Academy offers this ability with its Yoga 200 course. This course is Yoga Alliance-approved and teaches you how to break down a variety of yoga poses for all levels of practitioners.

References

1. The global yoga survey 2021: How and why people practice yoga. DoYou. (2022, April 12). Retrieved April 18, 2023, from https://www.doyou.com/yoga-survey/ 

2. Adesanya, O., Thompson, C., Meller, J., Naqvi, M., & Vasylyeva, T. L. (2023). Restorative yoga therapy for third-year medical students in pediatrics rotation: Working to improve medical student well-being. Journal of Education and Health Promotion, 12(1), 76. https://doi.org/10.4103/jehp.jehp_1027_22 

3. Pandey, A., & Huq, N. (2017). Acute and sub-acute hemodynamic effects of restorative yoga. Journal of the American College of Cardiology, 69(11), 1735. https://doi.org/10.1016/s0735-1097(17)35124-0 

4. Jakicic, J. M., Davis, K. K., Rogers, R. J., Sherman, S. A., Barr, S., Marcin, M. L., Collins, K. A., Collins, A. M., Yuan, N., & Lang, W. (2021). Feasibility of integration of yoga in a behavioral weight‐loss intervention: A randomized trial. Obesity, 29(3), 512–520. https://doi.org/10.1002/oby.23089 

5. Mayo Foundation for Medical Education and Research. (2023, March 1). Cat/Cow Pose. Mayo Clinic. Retrieved April 18, 2023, from https://www.mayoclinic.org/healthy-lifestyle/stress-management/multimedia/cat-cow-pose/vid-20453581