Restorative Yoga Poses

restorative posesYoga teacher training will take a lot of time and focus on the poses of this style. Yoga is something that many different people can practice because it is able to be practiced by many different body types, people at different stages of life, and for any fitness level. Some people may be more athletic and find that Power Yoga is more to their liking while others find a gentle restorative type of yoga more soothing. For some, depending on the goal and mood it may fluctuate and the style they practice may change randomly. Restorative Yoga should never be over-looked by anyone who enjoys yoga; because this style will take the traditional poses and go deeper bring the restorative power back into the body.

Why Restorative Yoga

Restorative Yoga poses are geared toward the time when your body may feel like it just needs to rejuvenate a little and not be so pushed into an exhaustive workout. If you are feeling weak, stressed out from everything around you or faint this may be the type of yoga you should be focusing on. These poses are also helpful for anyone is unwell, injured or healing from childbirth. Yoga teachers can show you how to use props while you practice the different poses for extra support and as an aid for total relaxation. Each one of the poses will move your spine to bring the ancient yoga principal that a healthy spine helps to promote well-being.

Props Recommended for Restorative Yoga Practice

Your body will be more easily guided into deeper relaxation if it is comfortable and you can achieve that by using props. Props will make it easier for your body to get into the correct pose and surrender to it. Some of the props that will help guide you to total relaxation and suggested by yoga teaching are:

  • Yoga Block
  • Yoga Strap
  • Blankets
  • Balls
  • Chairs
  • Yoga Bolster
  • Wall
  • Eye bag
  • Sandbags


Some of the poses with Restorative Yoga will be more comfortable than others. The poses are meant to be relaxing, soothing and well supported. Yoga teacher training will help you use the props to maintain the best pose you can achieve. Practicing these poses should leave you feeling well rested and well nourished. When you start Restorative Yoga you need to begin slowly to warm up your body. Practicing stretching exercises will help warm up your body and get you relaxed.

Yoga certification discusses that while you practice Restorative Yoga with props it will aid to your support and help you surrender to the pose and feel rested. You need to be able to recognize how to use the props to your advantage and know how to adjust them to help you. The difference in feeling comfortable and being able to surrender to the pose could be a matter of moving your prop just one inch. Allow your body to guide you and tell you what is comfortable and what is not. As you practice this style of yoga you can incorporate more poses into your yoga practice slowly. Restorative Yoga may look easy due to its speed but most poses can be quite challenging, especially for the beginner.

4 Recommended Restorative Poses

Yoga teacher training will show you many more poses but these are the most common and can help you get started with a restorative practice. Each body is different so you must always remember to listen to your body and make whatever modifications are necessary.

  1. Simple Supported Back-Bend- this pose will help guide you in stretching the lower and middle area of your back. It will help you open up the chest and your shoulders as it releases the stress that may be hiding in your body from sitting and working at a desk or in front of a computer all day.
  2. Viparita Karani- is the Legs Up the Wall Pose. This pose you are instructor to put your legs up the wall in an inversion and it will bring blood back to the head and heart. This is a good pose for those that may be suffering from high blood pressure of on their menstrual cycle.
  3. Supported Paschimottanasana or Forward Fold-This pose is very good for people that suffer from lower back pain or tight hamstrings. This pose is one to rest in while you open the leg muscles and stretch your back muscles.
  4. Adho Mukha Virasana- This pose is also called the Child’s Pose. It is very restorative for many ailments and conditions.  This pose can help people suffering from fatigue, hypertension, headaches, indigestion, neck problems, or menstrual pain and PMS.

When to Practice

Yoga teacher training will tell you that you can practice Restorative Yoga at any point in the day. You can begin your day by clearing the mind and breathing deeply with poses or you can use it at the end of a busy day to clear your mind and relax your body before bed. Many people who practice this style of yoga claim that it does not matter when you practice but that they feel rested and tend to sleep more sound at night.

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