Restorative Yoga Poses: 8 Supported Poses to Unwind

Restorative yoga poses are fully supported resting shapes you hold for 3 to 10 minutes using pillows, blankets and a wall. The best ones for beginners are Supported Child’s Pose, Legs Up the Wall, Supported Bridge, Reclined Bound Angle, a supported twist and Savasana. You relax, breathe slowly and let the props do the work.

Let me be upfront. I’m not a certified yoga teacher. I’m a NASM certified trainer and corrective exercise specialist, so I coach these poses through joint comfort and breathing, and I never ask you to push into a stretch.

What Makes Restorative Yoga Different

In most yoga, your muscles do some work to hold a pose. In restorative yoga, they don’t. Props hold you up so your muscles can let go.

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You only use a few poses in a session, often four to six. Each one is held for several minutes in a quiet space. The aim is deep rest, not a stretch or a workout.

Many women I coach tell me they find it hard to relax at the end of a busy day. Restorative yoga gives that relaxation a clear shape and a set amount of time.

Restorative vs Gentle Yoga

People often mix these two up. Gentle yoga still moves you through poses at an easy pace, with light muscle effort. Restorative yoga is almost entirely still and fully supported.

If you want a bit of movement, start with gentle yoga for beginners. If you want to lie down and let go, restorative is your style. For the full lineup of styles, see my guide to the types of yoga for beginners.

Restorative Yoga Poses Without Props: What to Use

You don’t need to buy anything to start. Look around your home for these swaps.

• Bolster: Two firm bed pillows stacked lengthwise, or a couch cushion.
• Blocks: Thick hardcover books or a folded blanket.
• Blankets: Any bath towel or throw, folded into a square or rolled.
• Strap: A belt or a long scarf.
• Eye cover: A folded washcloth or soft scarf over your eyes.

Keep the room warm and dim. Your body temperature tends to drop when you rest, so have a blanket nearby to cover up.

8 Restorative Yoga Poses for Beginners

Hold each pose for the time listed. Breathe slowly through your nose, and let your exhale be a little longer than your inhale.

1. Supported Child’s Pose (Salamba Balasana)

Kneel with your knees wide and big toes together. Place a stack of pillows lengthwise between your knees and fold forward so your chest and belly rest on them.

Turn your head to one side, then switch halfway. If your hips don’t reach your heels, slide a folded blanket between them. Stay for 3 to 5 minutes.

2. Supported Bridge (Salamba Setu Bandhasana)

Lie on your back with your knees bent and feet flat. Lift your hips and slide a firm pillow or a thick book under your sacrum, the flat bone at the base of your spine.

Rest your weight on the support and let your arms relax by your sides. Keep the lift low and comfortable. Stay for 3 to 5 minutes.

3. Legs up the Wall (Viparita Karani)

Sit sideways next to a wall, then swing your legs up as you lie back. Scoot your hips close to the wall, but not touching if your hamstrings feel tight.

A folded blanket under your hips adds comfort. Let your arms rest wide. Legs up the wall is one of the most popular restorative poses for a reason. Stay for 5 to 10 minutes.

4. Reclined Bound Angle (Supta Baddha Konasana)

Place a stack of pillows lengthwise behind you. Sit at the bottom edge, bring the soles of your feet together, and lie back so the pillows support your whole spine and head.

Put a folded blanket or pillow under each knee so your inner thighs don’t strain. Rest your hands on your belly. Stay for 5 to 10 minutes.

5. Supported Supine Twist

Lie on your side with a pillow lengthwise beside your hips. Roll your chest toward the pillow and rest your torso on it, with your knees stacked and bent.

Keep the twist gentle and turn your head whichever way feels easiest on your neck. Stay for 2 to 4 minutes each side.

6. Supported Forward Fold

Sit cross legged or with your legs out straight. Stack pillows on your lap or set a chair in front of you, then fold forward and rest your forehead and arms on the support.

Raise the support until your back feels relaxed, not stretched. Stay for 3 to 5 minutes. This pose suits women who sit long hours and want a soft release for the back.

7. Supported Fish (Salamba Matsyasana)

Roll a blanket into a firm tube. Lie back so the roll sits across your upper back, just below your shoulder blades, with a pillow under your head.

Let your arms rest out to the sides. This opens the chest gently after hours of hunching over a phone or desk. Stay for 3 to 5 minutes.

8. Supported Corpse Pose (Savasana)

Lie on your back with a pillow under your knees and a thin pillow under your head. Cover yourself with a blanket and place a soft cloth over your eyes.

Let your whole body feel heavy. Stay for 5 to 10 minutes, then roll to your side before slowly sitting up.

Restorative Yoga Poses at a Glance

Use this chart to plan your session and pick props.

A Calm 30-Minute Restorative Routine

Set up all your props first so you don’t break the calm halfway through.

1. Supported Child’s Pose for 4 minutes.
2. Supported Bridge for 4 minutes.
3. Supported Supine Twist for 3 minutes each side.
4. Legs Up the Wall for 6 minutes.
5. Reclined Bound Angle for 5 minutes.
6. Supported Corpse Pose for 5 minutes.

Pair this with slow nasal breathing for even more calm. My guide to deep breathing exercises shows a few simple patterns to use in each pose.

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Tips to Get the Most from Each Pose

• Build up, not down. If you feel any pull, add another pillow instead of pushing deeper.
• Use a timer with a soft tone. It lets you relax without checking the clock.
• Come out slowly. Roll to your side and pause before sitting up, especially after Legs Up the Wall.
• Keep it quiet. Soft music or silence both work. Skip screens.

A question I hear a lot is whether restorative yoga counts as exercise. It doesn’t replace strength or cardio work, but it’s a smart recovery tool. Pair it with a few active sessions using my beginner yoga routine for balance.

When to Adjust or Skip a Pose

Restorative yoga is gentle, but a few situations call for changes.

• Reflux or heartburn: Skip poses that lower your head below your heart and keep your chest raised on pillows.
• Glaucoma or high blood pressure: Ask your doctor before Legs Up the Wall or Supported Bridge.
• Sore lower back: Add a pillow under your knees in any pose where you lie on your back.
• Tingling or numb legs: Come out of Legs Up the Wall right away and bend your knees.
• Feeling anxious when still: Keep your eyes open and shorten the hold to a minute or two.

If you live with ongoing back discomfort, my stretches for lower back pain are a good companion to this practice.

The men I train benefit too. Guys who lift heavy or run often skip true rest, and a short restorative session helps them wind down after tough training days.

Your This-Week Plan

1. Day 1: Gather your pillows, blankets and a clear wall space.
2. Day 2: Try Legs Up the Wall and Supported Corpse Pose for 10 minutes before bed.
3. Day 4: Add Supported Child’s Pose and Supported Bridge for a 20-minute session.
4. Day 6: Do the full 30-minute routine and notice how you sleep that night.

Quick Questions

This guide is part of my yoga for beginners at home guide, where you’ll find basic poses, gentle routines, chair yoga and honest answers about starting yoga at any age.

The Bottom Line

Restorative yoga poses are about doing less, not more. With a few pillows, a blanket and a wall, you can build a calm practice tonight.

Start with two or three poses, stay comfortable, and lengthen your holds over time. Rest is a skill, and these poses help you practice it.

This article is for general education and isn’t medical advice. Check with your doctor first if you have glaucoma, high blood pressure, a recent injury or surgery, or circulation problems, since some poses raise the legs or lower the head. Stop and get medical help for chest pain, dizziness, numbness or sudden swelling.