Finding peace can be a form of self-care. Among all the dynamic yoga styles, restorative yoga is like a warm blanket that invites you to truly pause. We'd love to introduce you to the world of this restorative yoga style, a style that's not about muscle strength or flexibility, but about surrender and recovery.
What is restorative yoga?
Recovery, release, and relaxation—that's the core of restorative yoga. This type of yoga is one of the most peaceful styles within yoga. While other yoga styles, such as vinyasa, ashtanga, or hatha, often feature active postures, this style emphasizes passivity and complete body support. Think soft postures with plenty of pillows, bolsters, and blankets, sometimes lying down for up to ten minutes per pose. There's no need to actively tense your muscles; it's all about relaxation.
Restorative yoga is designed to calm the nervous system, promote recovery, and teach the body what deep relaxation truly means. You don't have to be flexible. You don't have to "breathe away" negative thoughts either. Everything is allowed to be there—exactly as you feel right now.
How does restorative yoga differ from other yoga styles?
Sometimes it helps to have an overview: there are yoga styles for every need. In power yoga, vinyasa, or Bikram, you work on strength, flow, and warmth. Hatha yoga falls somewhere in the middle: gentle poses, but still actively performed. Yin yoga is slow, but you still use muscle strength to hold poses.
- Restorative yoga = complete passive relaxation, often lying positions
- Hatha yoga = calmer, more active postures
- Yin yoga = longer stretches, with light muscle activation
- Vinyasa, ashtanga, power = active, dynamic, flow
Unlike other forms of yoga, restorative yoga is designed for recovery: physically, mentally, and emotionally. That's precisely why restorative yoga is often used as a counterbalance to a busy life, recovery from an injury (always consult with an expert), or after intense exercise.
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What does a restorative yoga class look like?
Restorative yoga usually begins with a short meditation or breathing exercise to ground yourself. Then, you assume a comfortable position—for example, lying on your back with a bolster under your knees and a blanket over your body for comfort. You remain in each position for five to twenty minutes. Yoga teachers often use props such as yoga mats , meditation cushions, bolsters, and thick blankets to fully support the body.
During the poses, you don't have to "do" anything. Your attention is free to wander, and you can even doze off. It's all about resetting your nervous system, not about performance.
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Who is restorative yoga suitable for?
This relaxing style of yoga is accessible to everyone, regardless of age, physical condition, or experience. Restorative yoga can be especially helpful if you're recovering from a (minor) injury, fatigue, burnout, or stress. Athletes also regularly use this style to support recovery after intense training (although, of course, it's not a substitute for medical advice).
Not sure if this style of yoga is right for you? Feel free to consult an expert, especially if you have any medical conditions. Our motto: always listen to your body and your limits.
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Benefits of restorative yoga
Restorative yoga is frequently praised for its positive influence on rest, recovery, and balance. Studies have examined the effect of gentle yoga on stress. For example, a 2018 publication in the journal Frontiers in Human Neuroscience indicated that deep relaxation exercises, including restorative yoga, can contribute to a reduction in cortisol levels* (a stress hormone).
- Helps release muscle tension
- Can calm the nervous system*
- Promotes recovery after physical or mental exertion*
- Improves sleep*
- Makes body awareness and self-care accessible
*Please note: these are general findings. Restorative yoga is not a medicine or a substitute for professional care.
Recovery and relaxation aren't always spectacular – often they happen in that little moment of silence where you allow yourself to calm down.
Check out our meditation cushions for extra support during your relaxation time.
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Popular restorative yoga poses
Want to try it yourself? Here are a few poses you can easily do at home with blankets, blocks, and bolsters. Find a quiet place and give yourself some time.
- Reclining Heart Opener – Lie on a bolster so that your back and head are supported, feet flat on the floor. Feel the space in your chest and breathe gently.
- Supported Child's Pose – Lower your upper body onto a pile of blankets or a thick meditation cushion. Let your arms relax.
- Legs Up the Wall Pose (Viparita Karani) – Lie on your back with your legs up against a wall. Place a rolled-up towel under your hips if you prefer.
One thing: don't force anything. Recovery-oriented yoga isn't about performance, but about letting go.
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Practical tips for restorative yoga
- Make it comfortable: soft yoga mat , bolsters, pillows, blankets
- Make sure you won't be disturbed (turn off your phone, close the door)
- Don't feel rushed; follow your breath and pace
- Wear warm, comfortable clothing
- Take time for rest and recovery in each position
- Always end with a moment of conscious breathing
Did you know that many yoga traditions say the body only truly begins to relax after 5 to 10 minutes? So rest is allowed. Give yourself the chance.
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Symbolism of rest in yoga
In many yoga traditions, rest symbolizes returning to your own core. Both physically and mentally, restorative yoga offers the space to connect with yourself and recover from everyday stress. Rest isn't a luxury, but a fundamental requirement for well-being.
Anyone who finds silence awkward is certainly not alone. In our busy lives, we sometimes forget that doing nothing is also valuable. Perhaps even more so.
Discover your moment of peace at YogiEssentials.nl.
Frequently Asked Questions
Can I do restorative yoga without experience?
Absolutely. This style of yoga is actually accessible and suitable for beginners. You don't need to be flexible or strong. If you have any doubts or physical complaints, we always recommend consulting an expert.
What do I need for restorative yoga?
A comfortable yoga mat, soft bolsters or cushions, and a warm blanket are helpful for holding poses for extended periods. Many studios provide these props, but you can also achieve a lot at home with just a few blankets and cushions.
Does restorative yoga help with insomnia or stress?
Many people experience deep relaxation after a class, which can contribute to better sleep or reduced stress. Please note: this is not a substitute for medical or therapeutic advice.
Fun fact
The founder of restorative yoga, Judith Hanson Lasater, based her teachings on the idea that a calm nervous system is the foundation for recovery. She developed this form of yoga in the 1970s and 1980s as a response to "always being busy."
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Meta description: Restorative yoga: Discover this restorative yoga style for deep relaxation and recovery. Read about poses, tips, and symbolism. For your well-deserved rest.