Restorative yoga is a slow, meditative style aimed at complete relaxation of body and mind. Instead of moving quickly, you do a few poses and hold them for 5 to 10 minutes or more, fully supported.
Props
Cushions, blankets, bolsters and blocks support the knees, neck and lower back. Some classes add eye pillows, low light and soft music.
Benefits
According to the Cleveland Clinic, it activates the parasympathetic nervous system, which helps us recover from stress. It may bring:
- Less stress and more resilience.
- Lower heart rate and blood pressure.
- Relief from chronic pain.
- Less mental chatter.
One study of medical students who attended a weekly 45-minute session for six weeks found they felt more relaxed and thought more clearly.
Five poses
- Legs up the wall.
- Supported child’s pose on a bolster.
- Supine twist with a block under the knees.
- Reclined butterfly with blankets under the knees.
- Savasana with head and lower back supported.
Tips
- Take a few classes before practising alone.
- Start with 20–30 minutes.
- Use a gentle 5–10 minute timer per pose.
- Every day will feel different: practise without judgement.
Source: Cleveland Clinic – Restorative yoga.
