Restorative yoga is yoga done lying or resting in a few fully supported poses, each held for several minutes, with cushions, blankets and a wall doing the work your muscles would normally do. You are not trying to stretch further or get stronger. You are trying to be comfortable enough to let go. You can do it at home with things you already own. Below is what makes it different, what you need, and a 20-minute session of five poses.

What is restorative yoga?

It is the slowest kind of yoga. A typical session has only four to six poses, each held for three to ten minutes, and every pose is propped up so that nothing strains. The point is stillness with good support: if you feel a strong stretch, you add another cushion rather than pushing through.

How is it different from gentle yoga or yin yoga?

  • Gentle yoga still moves: you flow slowly between poses and use some muscle. Yoga for beginners at home is a gentle routine.
  • Yin yoga holds poses for minutes too, but usually aims for a mild stretch you stay with.
  • Restorative yoga aims for no stretch at all, just support and rest.

Five minutes and want to move? Gentle yoga. Twenty and want to lie down? Restorative.

What do I need for restorative yoga at home?

No special props. Studio bolsters and blocks are nice but not needed:

  • Two or three firm pillows or sofa cushions, in place of a bolster.
  • Two blankets or large towels, folded or rolled.
  • A wall with clear floor in front of it.
  • Something to cover your eyes, like a soft scarf, if you like the dark.
  • Warm clothes and socks. You will cool down as you rest.

A 20-minute restorative yoga session

Set a gentle timer so you don't need to watch the clock. Breathe slowly through each pose, with the out-breath a little longer than the in-breath. If anything pinches or aches, come out and change the support. If you feel light-headed, stop, lie on your side and breathe normally.

1. Supported child's pose (4 minutes)

Kneel with your knees wide. Put two cushions lengthways between your knees and fold forward so your chest and belly rest on them. Turn your head to one side; switch halfway through. A folded blanket between your bottom and heels helps if your knees or ankles object.

2. Supported reclined butterfly (4 minutes)

Sit in front of a stack of cushions placed lengthways behind you. Bring the soles of your feet together and let your knees fall open, with a rolled blanket or pillow under each knee so your legs feel held. Lie back onto the cushions so your head and spine are supported. Arms open, palms up.

3. Supported side-lying rest (4 minutes, 2 each side)

Lie on your side with a pillow under your head, one between your knees, and one to hug in front of your chest. This is the pose to choose if lying on your back is uncomfortable.

4. Legs on a chair or up the wall (4 minutes)

Lie on your back and rest your calves on the seat of a chair or sofa, or rest your legs up the wall. Legs up the wall explains how to get in and out and who should check with a doctor first.

5. Supported rest (4 minutes or longer)

Lie flat with a rolled blanket under your knees and a thin folded one under your head. Arms away from your body. Let the breath do what it likes. This is the place to stay if you want more time.

To finish, roll onto your side, stay for three breaths, and push yourself up slowly.

When is the best time for restorative yoga?

Many people like it in the evening, as a bridge to sleep; yoga for sleep shows how to fit it into a bedtime routine. Once or twice a week is a good start.

Does restorative yoga help with stress?

It may. The NCCIH says research suggests yoga may help relieve stress and support mental and emotional health and sleep, though the yoga programmes studied vary widely. Its page on relaxation techniques describes the "relaxation response" these practices aim for: slower breathing, lower blood pressure and a lower heart rate. Restorative yoga is one gentle way to practise it, not a treatment. If stress is affecting your sleep, work or relationships for weeks, talk to a doctor or a counsellor.

Is restorative yoga safe?

It is one of the gentlest kinds of yoga, but the NCCIH notes that conditions like knee or hip injuries, lower back problems, severe high blood pressure, balance problems and glaucoma may call for changes. If you have one of those or are pregnant, ask your doctor which positions suit you.

A guide for the quiet

Restorative yoga is easier when you don't have to think about what comes next. CalmSpace.ai is a calm app for iPhone, Apple Watch and the web with Bliss, a voice companion who remembers you. Its library has gentle yoga sessions guided in Bliss's voice with a picture of each pose, and 25 sleep sounds with a timer that fades if you want soft background sound while you rest. Bliss is not a therapist or a medical service. Talking to her by voice is free for up to 10 minutes a day.

Yoga nidra for sleep is a guided rest you can do in the last pose, and how to handle stress in five minutes is for the days you don't have twenty. The yoga page and the stress page have more.

FAQ

How long should restorative yoga poses be held?

Usually three to ten minutes each. Four minutes is a good place to start.

Can beginners do restorative yoga?

Yes. It needs no flexibility or strength, only enough support to be comfortable.

Is restorative yoga good before bed?

Yes, for most people. Keep the room dim and finish lying down.

CalmSpace.ai is a wellness app, not a medical service, and Bliss is not a therapist. If you are in crisis, contact the crisis line for your country; in the United States, call or text 988.