Stress is part of life — but how we handle it makes all the difference. Restorative yoga offers a gentle, effective way to relax your body and calm your nervous system. It’s especially helpful after a long, exhausting day. Here are 5 beginner-friendly restorative poses you can do tonight — even in bed.
What Is Restorative Yoga?
Restorative yoga involves holding poses for several minutes with the support of props like blankets, pillows, or bolsters. The goal isn’t to stretch deeply but to relax deeply — activating the parasympathetic nervous system to help you rest and digest.
Pose 1: Supported Child’s Pose (Balasana)
- Kneel and fold forward over a pillow or bolster
- Let your arms rest beside you or forward
- Breathe deeply for 3–5 minutes
This pose gently stretches the back and helps release tension.
Pose 2: Legs-Up-the-Wall (Viparita Karani)
- Lie on your back with legs resting vertically against a wall
- Support your lower back with a folded blanket if needed
- Close your eyes and breathe slowly for 5–10 minutes
This pose reduces swelling in the legs and promotes circulation.
Pose 3: Reclining Bound Angle (Supta Baddha Konasana)
- Lie back with the soles of your feet together, knees apart
- Support your knees with pillows
- Place a folded blanket under your head and stay for 5–7 minutes
It opens the hips and heart while calming the mind.
Pose 4: Supported Forward Fold
- Sit with legs extended and a pillow on your thighs
- Gently fold forward, resting your head on the pillow
- Stay for 3–5 minutes
This pose is grounding and soothing, ideal before bed.
Pose 5: Savasana with Props
- Lie on your back with a pillow under your knees and a blanket over you
- Close your eyes and simply breathe
- Stay for 10 minutes (or longer)
This final rest pose helps your body integrate all the benefits of your practice.