Namaste, friend!

Restorative yoga is a wonderful practice that can help you relax, heal, and rejuvenate your body and mind. Restorative yoga is all about using props to support your body in gentle poses that allow you to release tension and stress. You don’t need to be flexible or strong to do restorative yoga, just willing to slow down and breathe deeply.

There are many restorative yoga poses, but I’ll share with you 10 of my favorites. You can do them at home, with some basic props like a bolster, blankets, blocks, and a mat. You can also use pillows, towels, books, or anything else that can provide some cushioning and support.

For each pose, I’ll give you a brief description, some instructions, and a link to a picture that shows you how it looks like. Ready? Let’s begin.

Reclined Butterfly (Supta Baddha Konasana

This pose helps to open your chest, hips, and inner thighs, and to improve your circulation and digestion. It also calms your nervous system and soothes your emotions. To do this pose, lie down on your back with a bolster or a pillow under your head and spine. Bring the soles of your feet together and let your knees fall open to the sides. You can place blocks or blankets under your thighs for more support. Relax your arms by your sides or on your belly. Close your eyes and breathe deeply for 5 to 10 minutes.

Child’s Pose (Balasana)

This pose helps to stretch your back, hips, and legs, and to release any tension in your neck and shoulders. It also helps to quiet your mind and create a sense of safety and comfort. To do this pose, kneel on your mat with your knees slightly apart and your big toes touching. Place a bolster or a pillow in front of you and fold forward over it, resting your forehead on the prop. You can wrap your arms around the prop or extend them alongside it. Breathe deeply for 5 to 10 minutes.

Seated Cat Cow (Marjaryasana-Bitilasana)

This pose helps to warm up your spine, improve your posture, and relieve any stiffness in your back. It also helps to massage your internal organs and stimulate your breath. To do this pose, sit on your mat with your legs crossed and your spine tall. Place your hands on your knees and inhale as you arch your back and lift your chest and gaze. Exhale as you round your back and draw your chin to your chest. Repeat this movement for 10 to 20 times, following your breath. See picture.

Thread the Needle (Parsva Balasana)

This pose helps to twist your spine, stretch your shoulders, and release any tightness in your upper back. It also helps to detoxify your body and calm your mind. To do this pose, start in a tabletop position on your mat, with your hands under your shoulders and your knees under your hips. Slide your right arm under your left arm, bringing your right shoulder and ear to the mat. You can keep your left hand on the mat or wrap it around your lower back. Breathe deeply for 3 to 5 minutes, then switch sides. See picture.

Bolster Twist (Bharadvajasana)

This pose helps to twist your spine, stretch your hips and chest, and stimulate your digestion and metabolism. It also helps to balance your energy and mood. To do this pose, sit on your mat with your legs bent and your feet on the floor. Place a bolster or a pillow behind you, parallel to your spine. Twist your torso to the right and lay down on the prop, resting your head on the right end. You can place your right hand on your left knee and your left hand on the prop. Breathe deeply for 3 to 5 minutes, then switch sides. See picture.

Supported Forward Fold (Paschimottanasana)

This pose helps to stretch your hamstrings, lower back, and spine, and to calm your nervous system and mind. It also helps to relieve headaches, insomnia, and anxiety. To do this pose, sit on your mat with your legs extended in front of you. Place a bolster or a pillow on your legs and fold forward over it, resting your forehead on the prop. You can hold the prop with your hands or let them relax by your sides. Breathe deeply for 5 to 10 minutes. [See picture].

Supported Banana Pose (Ardha Ananda Balasana)

This pose helps to stretch your side body, open your chest and shoulders, and release any tension in your ribs and lungs. It also helps to enhance your breathing and relax your mind. To do this pose, lie down on your back with a bolster or a pillow under your head and spine. Shift your hips to the right and slide your legs to the left, creating a banana shape with your body. You can cross your right ankle over your left and hold your right wrist with your left hand. Breathe deeply for 3 to 5 minutes, then switch sides. [See picture].

Supported Bridge Pose (Setu Bandha Sarvangasana)

This pose helps to lift your hips, stretch your front body, and strengthen your back body. It also helps to stimulate your thyroid, heart, and lungs, and to boost your mood and energy. To do this pose, lie down on your back with your knees bent and your feet on the floor. Lift your hips and slide a block or a pillow under your sacrum, the triangular bone at the base of your spine. You can keep your arms by your sides or interlace your fingers under your hips. Breathe deeply for 5 to 10 minutes. [See picture].

Supported Fish Pose (Matsyasana)

This pose helps to open your chest, throat, and shoulders, and to improve your posture and breathing. It also helps to stimulate your thyroid, thymus, and pineal glands, and to enhance your creativity and expression. To do this pose, place a bolster or a pillow on your mat, perpendicular to your spine. Lie down on the prop, resting your upper back and head on it. You can extend your legs on the mat or bend your knees and bring your feet together. You can also extend your arms on the floor or place your hands on your heart and belly. Breathe deeply for 5 to 10 minutes. [See picture].

Legs Up the Wall (Viparita Karani)

This pose helps to invert your legs, drain any excess fluid from your feet and ankles, and improve your circulation and blood pressure. It also helps to relax your pelvic floor, lower back, and abdomen, and to calm your mind and nervous system. To do this pose, place a bolster or a pillow near a wall and lie down on it, with your hips close to the wall and your legs up the wall. You can keep your arms by your sides or on your chest and belly. Close your eyes and breathe deeply for 10 to 15 minutes. [See picture].

Rest and Recharge: 10 Restorative Yoga Poses to Try Today

Remember to always listen to your body and adjust the poses as needed.

You can practice these poses anytime you need a break, a nap, or a gentle stretch.

Namaste

For More Wellness Tips:

Health Benefits of Meditation