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Restorative Yoga Poses

Select your goal and get a fully timed 20-30 minute restorative sequence with a props guide for each pose. Gentle chime transitions. No screen-watching required.

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Stretch Workouts Coaches
Reviewed by Registered Yoga Teachers & Physical Therapists

via Yoga With Bird

Restorative Sequence Builder

Interactive Tool

What do you need from this practice?

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Stress Relief
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Back Pain Relief
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Better Sleep
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General Restoration

What Makes Restorative Yoga Different

Most yoga styles ask you to hold poses with muscular effort. Restorative yoga is the opposite: poses are fully supported by props (bolsters, blankets, blocks), allowing all muscles to release completely. You don't stretch into a pose — you allow gravity to open the body over 5-10 minutes of passive holding.

The Parasympathetic Nervous System Response

When we're chronically stressed, the sympathetic nervous system (fight-or-flight) stays activated. This keeps muscles tense, impairs digestion, disrupts sleep, and increases inflammation. Restorative yoga — specifically the combination of supported, passive postures and diaphragmatic breathing — activates the parasympathetic nervous system (rest-and-digest), which:

  • Reduces cortisol levels
  • Slows heart rate and lowers blood pressure
  • Allows muscle tissue to release tension stored at the fascial level
  • Improves sleep quality when practiced regularly

Props Guide

Bolster

The main support prop. Can be substituted with: rolled blanket, two thick bed pillows, or a rolled yoga mat. Provides height under the torso, hips, or legs.

Blanket

Used for padding (under knees, hips), support (rolled under the neck), or warmth during long holds. Any thick blanket or towel works.

Block

Adjusts height under hips, hands, or head. Can be substituted with hardback books, a small box, or a folded blanket.

The 6 Core Restorative Poses

Supported Child's Pose

Bolster between thighs. Fold forward, resting chest and head on bolster. Arms relaxed to sides. Turn head to one side — switch halfway through.

Props: Bolster or rolled blanket. Blanket under ankles if needed.

Legs Up the Wall

Lie on your back, legs extended vertically up a wall. Hips close to the wall. Eyes closed. Diaphragmatic breathing. One of the most restorative poses — relieves leg fatigue, calms the nervous system.

Props: Folded blanket under hips (optional). Eyebag for deeper relaxation.

Supported Fish Pose

Bolster running perpendicular to your spine, positioned under the shoulder blades. Head either resting on the floor or on a second block. Arms wide, palms up. Opens the chest and thoracic spine.

Props: Bolster or rolled blanket. Block under head if neck is uncomfortable.

Reclining Bound Angle

Lie on back. Soles of feet together, knees falling out to sides. Bolster under each thigh for support. Arms relaxed to sides or on belly. Inner groins and hips release passively with gravity.

Props: Blocks or rolled blankets under each thigh. Bolster under the spine (optional).

Supported Bridge

Lie on back, knees bent. Lift hips and slide a block or bolster underneath the sacrum. Let the hips rest fully on the support — passive lumbar extension and hip flexor stretch.

Props: Block (medium or high height) or folded bolster under sacrum.

Savasana with Bolster

Lie flat on back. Bolster under the knees to release the lower back. Arms slightly away from the body, palms up. Eyes covered. The most important pose — integration of the entire practice.

Props: Bolster or rolled blanket under knees. Eyebag strongly recommended.