Restorative Yoga: The Art of Supported Relaxation

Restorative yoga is the practice of deep rest. Unlike active styles that build heat and strength, restorative yoga uses props to fully support the body in passive poses held for extended periods—typically 5 to 20 minutes. The goal isn't flexibility or strength; it's complete relaxation of the nervous system. When taught skillfully, restorative yoga "creates the potential for very deep relaxation" that can be profoundly healing for students dealing with stress, injury, illness, or simply the demands of modern life.

This is yoga as medicine. Your role as a teacher is to create the conditions for students to let go completely—to release muscular tension, quiet the mind, and activate the parasympathetic nervous system. The work is in the setup; the practice is in the surrender.

Key Concepts

What Makes Restorative Yoga Different

Restorative yoga stands apart from other styles in its complete emphasis on passive, supported relaxation. While yin yoga uses props minimally and asks students to find their edge in stretches, restorative yoga uses props generously to eliminate all effort. The body is so thoroughly supported that muscles can release completely.

The practice typically includes only 4-6 poses in a 60-90 minute class. Each pose is held long enough for the nervous system to shift from sympathetic (fight-or-flight) to parasympathetic (rest-and-digest) activation. This isn't just relaxation—it's a physiological shift that affects heart rate, blood pressure, digestion, and immune function.

Restorative yoga can be practiced "with a variety of setups, using no props or many props, depending on the circumstances." However, the more props you use—and the more precisely you arrange them—the deeper the relaxation becomes. This is prop-intensive yoga, and your skill in setup directly determines the quality of your students' experience.

The Nervous System Connection

Understanding the nervous system is essential for teaching restorative yoga. The autonomic nervous system has two branches:

Sympathetic (Fight-or-Flight)

• Activated by stress, danger, or intense activity
• Increases heart rate, blood pressure, muscle tension
• Diverts blood from digestion and immune function
• Necessary for survival but exhausting when chronically activated

Parasympathetic (Rest-and-Digest)

• Activated by safety, stillness, and deep relaxation
• Decreases heart rate and blood pressure
• Supports digestion, healing, and immune function
• Where the body does its repair and restoration work

Most modern humans spend too much time in sympathetic activation. Restorative yoga deliberately activates the parasympathetic response. The long holds, complete support, and absence of effort signal to the nervous system: "You are safe. You can let go."

As one teaching guide notes, "Savasana (from sava, 'corpse') is the ultimate asana for reintegration after practicing other asanas and pranayama." Restorative yoga is essentially an extended, prop-supported Savasana practice—each pose offering a different angle of complete rest.

The Role of Props

Props aren't optional in restorative yoga—they're the practice. The right prop in the right place makes the difference between a student fidgeting uncomfortably and sinking into profound rest. Your prop setup should be so supportive that students forget about their bodies entirely.

Essential props include:

• Bolsters: The foundation of most restorative poses, providing firm yet comfortable support
• Blankets: For cushioning, warmth, and fine-tuning support (you'll need 6-8 per student)
• Blocks: To adjust height and create stable foundations
• Eye pillows: To block light and gently weight the eyes
• Straps: To hold legs in position without muscular effort
• Sandbags: To provide grounding weight on the body
• Chairs: For supported inversions and forward folds

The art is in the details. A blanket rolled to exactly the right thickness under the knees. A bolster angled precisely to support the natural curve of the spine. An eye pillow positioned to release tension in the forehead. These small adjustments transform a pose from "okay" to "I could stay here forever."

Progressive Setup and Adjustment

One key teaching principle: "Start this pose at the lowest height, then build up to a greater height as it becomes more comfortable." Don't assume students need maximum support immediately. Begin with minimal props and add more as needed. This allows you to:

• Assess each student's body and needs
• Avoid overwhelming beginners with too many props
• Make adjustments based on how students settle into poses
• Teach students to recognize what level of support serves them

Watch for signs that students need more support: fidgeting, adjusting position frequently, visible muscle tension, or inability to settle. Add a blanket here, adjust a bolster there. The goal is complete stillness—not because you've told them to be still, but because they're so comfortable they don't want to move.

In Practice

Essential Props for a Restorative Class

To teach a full restorative class, you'll need (per student):

• 2-3 firm bolsters (or equivalent in folded blankets)
• 6-8 blankets of various sizes
• 2-3 blocks
• 1-2 eye pillows or hand towels
• 1-2 straps (6-foot length)
• 1 sandbag (optional but valuable)
• 1 chair (for certain poses)

This seems like a lot—and it is. Restorative yoga requires significant prop inventory. If you're teaching in a studio, ensure props are clean, in good repair, and plentiful. If students are practicing at home, help them identify household substitutes: firm couch cushions for bolsters, bath towels for blankets, books for blocks.

Sample 60-Minute Restorative Class

Here's a complete restorative sequence with timing:

Opening (5 minutes)

• Seated centering with gentle breath awareness
• Brief explanation of the practice: "Today we're practicing deep rest. Your only job is to let the props support you completely."

Supported Child's Pose (8 minutes)

• Bolster lengthwise between the legs
• Forehead rests on stacked blankets
• Arms relaxed alongside bolster
• Purpose: Gentle forward fold, grounding, introspection

Supported Supta Baddha Konasana (10 minutes)

• Bolster lengthwise under spine
• Blocks or blankets under thighs
• Eye pillow
• Sandbag on belly (optional)
• Purpose: Heart opening, hip release, breath expansion

Supported Twist (8 minutes each side = 16 minutes)

• Bolster perpendicular to body
• Torso draped over bolster
• Head turned to one side
• Blanket under head for comfort
• Purpose: Spinal rotation, organ massage, release

Legs-Up-the-Wall (10 minutes)

• Hips close to wall, legs extended up
• Bolster or folded blanket under sacrum
• Eye pillow
• Purpose: Gentle inversion, leg drainage, calming

Supported Savasana (11 minutes)

• Bolster under knees
• Blanket under head
• Blankets for warmth
• Eye pillow
• Sandbag on thighs or belly (optional)
• Purpose: Complete integration, deep rest

Closing (2 minutes)

• Gentle awakening: wiggle fingers and toes
• Roll to one side, pause
• Slowly sit up
• Brief closing words or silence

Teaching Restorative: What to Say (and Not Say)

Restorative yoga requires a different teaching voice than active styles. Your cues should be:

Minimal: Once students are settled, speak infrequently. Long silences are appropriate.

Soft: Use a calm, quiet voice. Avoid sudden volume changes.

Invitational: "You might notice..." rather than "You should feel..."

Focused on release: "Let the props hold you completely. There's nothing you need to do."

Avoid:

• Detailed alignment cues (this isn't about precision)
• Encouragement to "go deeper" (there's nowhere to go)
• Frequent adjustments (only adjust if someone is clearly uncomfortable)
• Rushing transitions (allow time for students to emerge from deep rest)

Example language:

• "Allow your body to become heavy, sinking into the support beneath you."
• "Notice where you might still be holding tension, and see if you can soften there."
• "Your breath can be natural and easy—no need to control it."
• "If your mind wanders, gently bring your attention back to the sensation of being supported."

Safety Considerations

While restorative yoga is generally very safe, there are important considerations:

Contraindications to note:

• "Avoid this pose if you have sciatica or disc problems in your lower back" (for certain forward folds)
• "Avoid this pose if you cannot easily put your hands on the floor" (for supported standing forward folds)
• "Avoid this pose if you have a pulled hamstring" (for poses with leg extension)
• "Avoid this pose if you are menstruating or more than three months pregnant" (for certain inversions)

General safety principles:

• Always ask about injuries, pregnancy, and health conditions before class
• Offer modifications for inversions (legs-up-the-wall can be done with hips away from wall)
• Ensure students can breathe freely in all positions
• Watch for students who fall asleep and snore (gently wake them if breathing seems compromised)
• Have extra blankets available for warmth (body temperature drops during deep relaxation)
• Allow plenty of time for students to transition out of poses (rushing can cause dizziness)

When to Teach Restorative

Restorative yoga serves specific needs:

Ideal for:

• Students recovering from injury or illness
• High-stress periods (exam season, busy work periods)
• Evening classes (promotes sleep)
• Prenatal students (with appropriate modifications)
• Athletes in recovery phases
• Anyone dealing with anxiety, insomnia, or burnout

Consider offering:

• Monthly restorative workshops (2-3 hours)
• Restorative segments in regular classes (15-20 minutes at the end)
• Seasonal restorative classes (winter solstice, new year)
• Private sessions for students with specific healing needs

Common Questions

Q: How is restorative yoga different from yin yoga?

Both styles hold poses for extended periods, but the intention and execution differ significantly. Yin yoga uses minimal props and asks students to find a moderate edge of sensation in connective tissue. There's active stretching happening. Restorative yoga uses maximum props to eliminate all effort and sensation. The body is completely supported, muscles are passive, and the focus is on nervous system relaxation rather than tissue stretching. Yin is active passivity; restorative is complete rest.

Q: What if students fall asleep?

This is common and generally fine. Sleep indicates the nervous system has shifted into parasympathetic mode—which is the goal. However, watch for:

• Snoring that indicates compromised breathing (gently adjust their position)
• Students who sleep through the entire class (they may need actual sleep more than yoga)
• Students who feel groggy afterward (they may need more time to transition out)

Some teachers view sleep as missing the practice of conscious relaxation. Others see it as the body taking what it needs. Find your own philosophy, but don't shame students for sleeping.

Q: How do I know if I've used enough props?

Watch your students. Signs of adequate support:

• Complete stillness (no fidgeting or adjusting)
• Visible softening of facial muscles
• Deepening, slowing breath
• Ability to stay in the pose for the full duration

Signs of inadequate support:

• Frequent position adjustments
• Visible muscle tension (especially in face, shoulders, hands)
• Shallow or irregular breathing
• Requests to come out early

When in doubt, offer more support. It's easier to remove a blanket than to add one once students have settled.

Q: Can beginners do restorative yoga?

Absolutely—in fact, restorative yoga is ideal for beginners. There are no complex poses to learn, no strength or flexibility requirements, and no risk of injury from pushing too hard. The challenge for beginners is often mental: our culture doesn't value rest, and many students feel they should be "doing something." Your job is to give them permission to rest completely.

Q: How long should students hold each pose?

Minimum 5 minutes for the nervous system to begin shifting. Optimal is 10-20 minutes per pose. Some teachers hold poses even longer (30+ minutes) in extended workshops. The key is allowing enough time for students to move through initial restlessness into deep relaxation. If you notice students settling more deeply around the 7-8 minute mark, that's your sign they need at least 10 minutes.

Q: What if I don't have enough props?

Get creative with substitutes:

• Firm couch cushions or bed pillows for bolsters
• Bath towels or beach towels for blankets
• Books or shoe boxes for blocks
• Scarves or neckties for straps
• Rice-filled socks for eye pillows
• Heavy books for sandbags

The principle matters more than the specific prop. The goal is complete, comfortable support. Teach students to improvise at home with what they have.

Q: Should I play music during restorative classes?

This is personal preference. Some teachers use very soft, ambient music or nature sounds. Others prefer complete silence. If you use music:

• Keep volume very low
• Avoid anything with lyrics or strong rhythm
• Choose consistent, non-distracting sounds
• Consider that some students find any sound distracting

Test different approaches and ask for student feedback. Some studios offer both silent and music-accompanied restorative classes.

Next Steps

Ready to deepen your restorative teaching? Explore these related articles:

• Yin Yoga: Understand the complementary practice of passive stretching
• Contraindications Guide: Learn detailed safety considerations for all students
• Hatha Yoga: See how restorative fits into a broader hatha practice

Restorative yoga is where doing becomes being, where effort dissolves into ease, where the body remembers how to heal itself. Teach it with patience, set it up with precision, and watch your students discover the profound power of complete rest.

Sources

This article draws on authoritative yoga teaching sources accessed through RAG (Retrieval-Augmented Generation):

• Restorative yoga methodology and prop setup from Restore restorative yoga teaching manual
• Nervous system principles and therapeutic applications from restorative yoga research
• Sequencing and timing guidance from Mark Stephens' Yoga Sequencing
• Safety considerations and contraindications from traditional restorative teachings

All direct quotes are cited inline. The synthesis and teaching applications are developed specifically for the Sutrix Teacher Knowledge Base.