Black Sun

    Restorative Yoga

    Essential Healing Skills

    Rating

    5.0

    Restorative Yoga

    Restorative yoga is a deeply relaxing practice that uses props like bolsters, blankets, and blocks to fully support the body, allowing complete muscular release without effort. Unlike active yoga styles, restorative yoga involves holding 4-6 poses for 5-20 minutes each.

    Developed by B.K.S. Iyengar and popularized by Judith Hanson Lasater, restorative yoga is designed to activate the parasympathetic nervous system—the "rest and digest" response. The extended holds allow the body to release tension patterns that shorter poses can't reach.

    Key Principles

    Full support – Props eliminate muscular effort

    Comfort – No strain or stretching sensation

    Time – Poses held 5-20 minutes each

    Stillness – Minimal movement once positioned

    Warmth – Covered to maintain body heat

    Common Restorative Poses

    1

    Supported Child's Pose – Forward fold over bolster

    2

    Supported Bridge – Block under sacrum

    3

    Legs Up the Wall – Passive inversion

    4

    Supported Fish – Heart opener over bolster

    5

    Supported Twist – Gentle spinal rotation

    6

    Savasana – Final relaxation with full support

    Benefits

    • Deeply calms the nervous system
    • Releases chronic tension
    • Reduces stress hormones
    • Improves sleep quality
    • Accessible to all bodies and fitness levels

    Things to Consider

    • More props = more comfort. Don't hesitate to add support.
    • If you feel any strain, adjust your props immediately.
    • Body temperature drops during stillness—use blankets to stay warm.
    • This practice can bring up emotions; allow whatever arises without judgment.
    • Even one or two poses can be beneficial if time is limited.

    Proven Practice

    Step-by-Step Instructions

    Measured Efficacy

    5.0

    2 Ratings

    Speed
    1. 1Gather props: blankets, pillows, bolsters (or alternatives like couch cushions).
    2. 2Create a warm, quiet environment. Consider dimming lights and playing soft music.
    3. 3Set up your first pose with full prop support—you should feel zero effort to maintain position.
    4. 4Once comfortable, remain still. Close your eyes and focus on your breath.
    5. 5Stay in each pose for 5-20 minutes. Use a timer so you can fully relax.
    6. 6Transition slowly between poses.
    7. 7End with supported Savasana for 10-15 minutes.
    5.0

    2 ratings

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