Why Restorative Yoga?
I still remember the first time I rolled out my yoga mat, feeling a little unsure in a softly lit studio as the teacher dimmed the lights.
Instead of the usual upbeat vinyasa playlist, quiet music with gentle chimes filled the room. One by one, we each arranged bolsters and blankets around our mats, then settled into long, supported poses—far longer than I had ever held any posture before. Little did I know that this slow, deliberate practice, known as Restorative Yoga, would become a doorway to profound physical healing, deeper somatic awareness, and a more balanced energetic state. In the stillness of each pose, I learned that pausing can be just as transformative as pushing.
Over time, I discovered that Restorative Yoga is like a spa day for both muscles and bones. By holding poses for a few minutes at a time, with ample support from props, the body finally gets a chance to let go of deeply held tension.
Imagine sinking your back into a soft bolster, feeling your shoulders relax, and realizing that places you’ve unconsciously clenched all day—your jaw, your lower back—can actually release. This gentle, extended rest invites the parasympathetic nervous system (often called the “rest and digest” system) to come online. Gradually, the heart rate slows, and you experience a comforting wave of relaxation. As I continued practicing, I felt fewer aches in my joints and more ease in my daily movements. It’s like each pose gently reset my muscles, clearing out the knots and leaving me with a greater capacity to move through life with less strain.
Perhaps the most surprising aspect of Restorative Yoga was how it helped me tune into my body at a deeper level. In the silence and stillness, when every part of me was supported by pillows or blankets, I noticed subtle sensations—tiny flickers of tension or waves of emotion that I’d been too busy to pay attention to before. Through steady, compassionate observation, I learned to distinguish between genuine relaxation and places where I still held on to worry or stress. Sometimes, the gentle opening of my hips would trigger unexpected emotions. Tears might come up, seemingly out of nowhere, but always accompanied by a feeling of relief. The practice gave me permission to release what was locked inside my tissues—a true testament to how powerful somatic work can be. Gradually, I realized that Restorative Yoga was not just about the body; it was also about cultivating self-awareness and self-compassion, bridging the gap between mind and body so I could find genuine ease in both.
The more I practiced, the more I noticed a softer, more vibrant energy coursing through me. In yoga philosophy, we often speak of prana, the life-force that nourishes every cell.
Restorative Yoga invites this vital energy to flow freely, unimpeded by blocks in the muscles, fascia, and subtle energy channels. Over time, I began to feel a renewed sense of vitality, even though my practice involved little physical exertion. It was as if every slow breath recharged my internal batteries. The mind no longer darted from thought to thought, constantly planning or worrying. Instead, in each supported pose, I experienced a sense of grounding—a deep-rooted stillness that lingered long after I rolled up my mat. This calm center became my touchstone, reminding me that rest, far from being a luxury, is essential for energetic balance and overall well-being.
A Four-Pose Restorative Sequence + Savasana
On days when life feels overwhelming or my body needs gentle nourishment, I turn to a simple four-pose Restorative sequence, ending with a soothing Savasana. I find a quiet corner of my home, gather pillows, blankets, and a bolster if I have one, then sink into these poses one by one. Here is the sequence that has consistently offered me solace and renewal:
Supported Heart Opener
I begin by placing a bolster lengthwise along my spine. Sitting with my sacrum near the edge of the bolster, I slowly recline, allowing the chest to expand and the shoulders to gently roll open. In this position, it feels like my heart can breathe freely. I sense my ribcage lifting and my breath deepening, sending subtle waves of relaxation across my torso.Supported Twist
Next, I move onto a gentle twist. I place a bolster or pillows to one side, turn my torso toward it, and ease my chest and belly down. With each breath, I imagine releasing tension from my back, feeling the warmth of the twist radiate through my spine. After a few minutes, I switch to the other side. There’s something inherently comforting about cradling into softness while twisting, as if wringing out stale energy and inviting fresh blood flow into tired muscles.Supta Baddha Konasana (Reclined Bound Angle Pose)
From there, I lie on my back and bring the soles of my feet together, letting my knees gently open. Supporting each knee with folded blankets or blocks ensures there’s no strain in the hips or groin. The effect is a sweet release in the inner thighs, while also allowing my pelvis to relax down. When my hips feel held, I can sink more completely into the floor, feeling embraced by stillness.Legs Up the Wall (Viparita Karani)
Then comes one of my favorites: Legs Up the Wall. Scooting close to the wall, I swing my legs up so they rest there effortlessly. It’s almost as if gravity reverses, drawing tension out of my feet and ankles. My lower back unwinds, and my mind settles into a quiet contentment. I often place a blanket under my hips for a gentle lift—it feels like a gentle inversion, soothing for the nervous system and incredibly calming.Savasana (Final Rest)
Finally, I end with the sweetest pose of all—Savasana. Lying flat with my arms at my sides, I tuck a small pillow under my head or bolster under my knees if needed. This is the culmination of the journey, where my body can fully integrate the poses’ benefits. For several minutes, I let myself be fully present with each breath, experiencing a grateful stillness that’s both grounding and uplifting.
Embracing the Power of Stillness
It’s often said that we live in a world that measures success by how fast we move or how much we produce, but Restorative Yoga offers a gentle reminder of the power of stillness. As I lie in these supported poses, my body, mind, and spirit recalibrate in subtle yet profound ways. Whether you are an athlete seeking recovery or someone yearning for a moment of calm in a frenetic life, this practice is an invitation to slow down. In giving ourselves the space to be quiet and receptive, we discover that true healing can happen when we simply allow ourselves to rest—deeply and wholeheartedly. In that rest, we find the resilience to meet life with greater ease, a renewed sense of balance, and a heart open to all the possibilities that stillness can reveal.
