Restorative yoga is a gentle, soothing practice designed to help individuals relax, restore, and heal both physically and mentally. It focuses on the use of props such as blankets, bolsters, and blocks to support the body, allowing for deep relaxation in each pose. This style of yoga offers a range of benefits, from reducing anxiety and PTSD symptoms to boosting energy levels. Incorporating these 13 restorative yoga poses into a routine can be incredibly helpful for mental well-being.
1. Supported Child’s Pose (Balasana)
Supported Child’s Pose is a deeply nurturing and grounding posture that creates a sense of calm and security. It starts with kneeling on the mat, bringing the big toes together and allowing the knees to open wide.
To enhance comfort and facilitate relaxation, a bolster, folded blanket, or even several stacked pillows can be positioned lengthwise beneath the chest and stomach. Gently lower the torso onto the support, resting the arms forward or alongside the body, and turn the head to one side, finding a position that feels safe and comfortable. This pose is ideal for releasing tension, particularly in the back, shoulders, and hips.
By consciously focusing on slow, deep breaths, practitioners can activate the parasympathetic nervous system, reducing feelings of anxiety and stress. Supported Child’s Pose also encourages feelings of emotional calm and stability, making it an excellent practice for winding down after a busy or emotionally taxing day. Spending 5-10 minutes in this pose can promote deep relaxation and an enhanced sense of mindfulness.
2. Legs-Up-the-Wall Pose (Viparita Karani)
Legs-Up-the-Wall Pose is one of the simplest yet most restorative restorative yoga poses, offering profound benefits with minimal effort. To get into the posture, start by sitting sideways next to a wall, then carefully lie back while swinging the legs up the wall so the spine rests flat on the floor. Adjust the proximity to the wall for comfort, allowing the hips to be as close to the wall as feels natural.
For additional support, a folded blanket or bolster can be placed under the hips, elevating them slightly to create a gentle inversion. Rest both arms on the ground alongside the body or place them on the stomach for an added sense of grounding. This pose is particularly effective at calming the nervous system, as the inversion helps to reduce stress and lower cortisol levels.
By improving circulation and relieving swelling in the lower extremities, it’s also highly beneficial for those who spend long hours standing or sitting. Spending 10-15 minutes in this pose can aid in boosting energy levels, improving sleep quality, and counteracting fatigue. Incorporating this practice regularly may also improve emotional resilience and help provide a sense of tranquility and balance.
3. Supported Bridge Pose (Setu Bandhasana)
Supported Bridge Pose is a heart-opening, restorative posture that allows both the body and mind to relax deeply. To enter the pose, start by lying on the back with knees bent and feet flat on the ground, approximately hip-width apart. Gently press into the feet to lift the pelvis, and slide a bolster, yoga block, or firm cushion underneath the sacrum for support.
Allow the upper body to remain relaxed, with arms resting at the sides or placed gently on the belly to encourage connection with the breath. The elevation of the hips supports the natural curve of the spine, relieving tension in the lower back and stretching the abdominal muscles. This pose encourages deep diaphragmatic breathing, helping to calm the mind and reduce anxiety.
Beyond its mental benefits, Supported Bridge Pose can also improve posture and counteract the negative effects of prolonged sitting or slouching by encouraging proper alignment of the upper body. Holding this pose for 5-10 minutes can foster a profound sense of peace while gently opening the chest, allowing for emotional release and a heightened sense of well-being. Over time, this pose may also enhance flexibility and strengthen the muscles around the spine.
4. Savasana with Guided Breathing
Savasana, often called the “final relaxation pose,” is a crucial component of any yoga practice and a powerful tool for mental and emotional well-being. This pose is performed by lying flat on the back with arms comfortably extended by the sides, palms facing upwards, and legs slightly apart. The body is designed to remain completely relaxed, while the mind becomes calm and focused on the breath. Incorporating guided breathing techniques into Savasana takes this practice to a deeper level, allowing the individual to cultivate mindfulness and connection to the present moment.
Guided breathing enhances the calming effects of Savasana by regulating the nervous system and encouraging a state of rest and recovery. Deep, diaphragmatic breaths signal the body to exit the fight-or-flight response and transition into the parasympathetic “rest and digest” state. These slow, intentional breaths help reduce heart rate, lower blood pressure, and ease muscular tension, creating the optimal conditions for relaxation and healing. By counting breaths or visualizing the inhale and exhale, individuals can anchor their minds, preventing it from wandering and further soothing feelings of stress or overwhelm.
For those facing challenges such as PTSD, chronic stress, or anxiety, the therapeutic benefits of Savasana with guided breathing are immense. A Mental Health Therapist may suggest this practice as part of a broader plan to address trauma and emotional dysregulation. Regularly practicing this pose can help individuals cultivate a sense of safety, internal balance, and resilience. Over time, Savasana becomes more than just a pose; it becomes a space for self-compassion, emotional release, and restoration.
5. Supported Fish Pose (Matsyasana)
Supported Fish Pose, known as Matsyasana in Sanskrit, is a gentle yet highly effective pose that opens both the chest and the heart center while encouraging relaxation. This backbend is performed by reclining on the back with the assistance of props such as a bolster or yoga blocks placed beneath the upper back and head for support. The arms may rest to the sides or overhead, and the legs can remain extended, bent, or crossed, depending on the individual’s comfort and flexibility. Supported Fish Pose is celebrated for its remarkable ability to ease accumulated tension in the shoulders, neck, chest, and upper back.
Physically, the opening of the chest in Matsyasana promotes better breathing by increasing lung capacity and improving airflow. This makes the pose highly beneficial for individuals who experience shallow breathing patterns due to stress or anxiety. By relaxing the chest and diaphragm, Supported Fish Pose enables deeper, more efficient breaths, stimulating a calm response in the nervous system and boosting overall energy levels. This pose also stretches the thoracic spine and gently engages the neck, helping undo postural imbalances caused by prolonged sitting or looking at screens.
Emotionally, Supported Fish Pose creates a sense of openness and vulnerability, inviting individuals to release stored tension, grief, or anxiety that may be held in the upper body. The pose fosters introspection and quiet reflection, making it particularly effective for stress management. By stimulating the heart chakra, it enhances feelings of self-love, empathy, and emotional balance. For practitioners seeking to blend physical and emotional benefits, Matsyasana provides an unparalleled opportunity for both rejuvenation and serenity.
Over time, regular practice of Supported Fish Pose can lead to improved posture, an enhanced ability to breathe deeply, and greater clarity of mind. Its deeply therapeutic effects make it an excellent choice for anyone seeking holistic health, offering a blend of physical release and emotional renewal. For optimal results, practitioners are encouraged to focus on mindful breathing while in the pose, ensuring every moment is lived with attention and awareness. Whether as a standalone practice or part of a restorative sequence, Supported Fish Pose is an invitation to reset and recharge the body and mind.
6. Supported Forward Fold (Uttanasana)
Supported Forward Fold, or Uttanasana, is a restorative version of the traditional forward fold that prioritizes comfort and ease. This pose utilizes a bolster, pillow, or folded blanket placed under the torso to provide support, allowing the body to fully surrender into the posture. Begin by standing with feet hip-width apart or slightly wider, and slowly hinge at the hips to fold forward. Rest your upper body gently on the support of your choice, ensuring that your head and neck are relaxed and your spine lengthens naturally. The placement of the bolster creates a sense of security, reducing any strain in the back or legs, while allowing deeper access to the lower back and hamstrings.
This pose encourages a grounding sensation in the body, which can be incredibly soothing for the nervous system. It stretches the back of the legs while releasing tension accumulated in the lower back—a common area of discomfort due to prolonged sitting or poor posture. The gentle inversion created by this fold enhances circulation to the brain, which helps calm the mind and alleviate stress. Practicing this pose with slow, deep breaths allows practitioners to experience mental clarity and emotional balance. Supported Forward Fold is particularly beneficial for those experiencing anxiety, as it gently guides the body and mind into a state of relaxation and ease.
7. Supta Baddha Konasana (Reclining Bound Angle Pose)
Supta Baddha Konasana, or Reclining Bound Angle Pose, is a deeply restorative posture that invites a sense of openness and calm. To enter this pose, sit on the mat with the soles of your feet pressed together and the knees dropping wide apart, creating a diamond-shaped space with your legs. Use yoga blocks, bolsters, or pillows under the knees to provide support and prevent any discomfort or strain in the hips. Recline back onto a bolster or lie flat on the mat, adjusting your head onto a pillow or folded blanket to ensure your neck and head are properly aligned. Arms can rest comfortably by your sides, palms facing upward, or gently placed on your abdomen to connect with your breath.
This pose is ideal for emotional release and deep relaxation. The gentle stretch in the inner thighs and groin area encourages the hips to open without resistance, while the reclining position helps decompress the lower back. The pose’s restorative nature makes it effective in alleviating emotional stress, particularly for those struggling with feelings of overwhelm or exhaustion. Deep breathing in this posture enhances the mind-body connection, promoting a sense of well-being and inner calm. A longer hold in Supta Baddha Konasana creates an opportunity to reset and recharge, making it a perfect choice for moments when emotional or mental relief is needed.
8. Reclining Hand-to-Big-Toe Pose (Supta Padangusthasana)
Reclining Hand-to-Big-Toe Pose, or Supta Padangusthasana, offers a harmonious blend of gentle stretch and supportive relaxation. Begin by lying on your back with your legs extended. Use a strap or belt looped around the sole of one foot, holding the ends of the strap in both hands. Slowly raise the strapped leg toward the ceiling, keeping the knee straight but not locked. Adjust the stretch to a comfortable range, ensuring that the opposite leg remains grounded on the mat. If needed, a bolster or pillow can be placed under the extended leg for additional support and alignment.
This restorative pose provides a deep stretch for the hamstrings and calves, promoting flexibility while relieving physical tension. Its reclining nature encourages deep breathing, helping to soothe the nervous system and reduce feelings of anxiety. The use of the strap ensures that the body remains supported, avoiding strain in the hips or lower back and allowing the practitioner to focus on relaxation. Holding the pose for extended breaths creates a sense of steadiness and alignment, ideal for grounding the body and centering the mind. Supta Padangusthasana is a quiet yet powerful posture, offering both physical release and mental stillness, making it an excellent addition to any restorative sequence.
9. Supported Heart Opener
The Supported Heart Opener is a deeply restorative pose that focuses on opening the chest and heart space, promoting emotional release and physical relaxation. To practice this posture, start by placing a bolster lengthwise along the center of your mat to align with the spine. Sit at the edge of the bolster and gently recline back, ensuring that your spine is fully supported from the lower back to the head. If needed, place additional cushions or blankets under the head and arms for extra comfort and stability.
This posture encourages the shoulders to naturally relax and fall back toward the ground, creating a gentle chest opening. The heart space begins to expand, fostering a release of tension and stress that often accumulates in the chest area. Many practitioners find that this pose helps to address emotional blockages or tightness associated with anxiety or grief. Additionally, lying back in this position promotes greater oxygen flow as it opens up the lungs, which can improve breathing patterns and circulate fresh energy throughout the body.
Holding the Supported Heart Opener for several minutes—anywhere from 5 to 10, depending on comfort—offers ample time to mentally release stress and restore a sense of calm. With the chest open and the mind gently meditative, this pose is excellent for finding mental clarity and easing emotional tension. Incorporating a focus on slow, steady breaths amplifies the benefits, making this pose an essential tool for mental peace and well-being.
10. Viparita Virabhadrasana
Viparita Virabhadrasana, or the Restorative Reverse Warrior Pose, brings a unique combination of a gentle twist and a relaxing reclined position. This pose begins by lying flat on the yoga mat. From this position, spread the legs into a wide stance, ensuring comfort in the hips. With one arm overhead and the other resting softly on a bolster or blanket, the body naturally moves into a twisted shape. The rotation begins from the hips and travels through the spine, shoulders, and neck, allowing ample mobility to promote deep release.
This restorative twist is ideal for reducing physical tension, particularly in areas like the spine, shoulders, and neck, which tend to store stress from daily activities. By elongating and twisting, the side body experiences a soothing stretch that also aids in improving digestion and stimulating the abdominal organs. Emotionally, Viparita Virabhadrasana is a pose of balance and harmony. The gentle rotation fosters a sense of centeredness that can help regulate emotions, making it an effective practice for those dealing with stress or symptoms of PTSD.
To enhance the relaxation experience, hold the pose on each side for 3 to 5 minutes, focusing on smooth and controlled breathing. This allows the body to fully sink into the support of the props, amplifying the restorative properties of the posture. Over time, this practice can deepen a sense of physical ease and emotional equilibrium, reinforcing a more balanced state of being.
11. Restorative Seated Forward Fold
The Restorative Seated Forward Fold is a gentle variation of Paschimottanasana that integrates the use of a bolster for maximum support and comfort. Begin by sitting on the floor with your legs stretched forward. Place a bolster, folded blanket, or cushion atop your legs or just beyond your shins. Slowly hinge forward from the hips, allowing your torso to rest fully on the bolster. If necessary, place additional props under the knees or head to ensure there is no strain in the lower back, hips, or neck.
This forward fold stretches the entire back body, including the spine, hamstrings, and hips. The mild compression created in the forward bend helps calm the nervous system, providing an opportunity for deep relaxation. This pose is particularly effective for relieving stress and fatigue as it encourages the release of physical tension while inviting a state of surrender.
Breathing deeply while in the Restorative Seated Forward Fold enhances the pose’s calming effects. Each exhale promotes a sense of letting go, and the gentle hold allows the body to melt further into relaxation. Holding the pose for 5 to 10 minutes lets the mind quieten and gives the body an opportunity to recover from the pressures of daily life. By supporting rejuvenation on both mental and physical levels, this posture is a powerful addition to any restorative yoga practice.
12. Supported Side-Lying Pose
The Supported Side-Lying Pose is a deeply nurturing posture that provides an ideal way to relax the body while feeling fully supported. To assume this pose, lie down on one side of your body on a yoga mat or a soft surface. Place a bolster or firm cushion along the length of your torso and tuck another cushion between your knees to support the hips and lower back. Rest your head comfortably on another prop, allowing the neck to remain aligned with the spine. This posture is especially beneficial for relieving tension in the lower back and hip area, making it ideal for individuals who spend long hours sitting at a desk or standing on their feet.
The beauty of this pose lies in its ability to create a sense of ease and comfort. By allowing the body to rest fully into the support provided by the props, the muscles can release any pent-up tightness or strain. Each slow, mindful breath further enhances the posture’s therapeutic effects, gently soothing the nervous system and encouraging the mind to quieten. This pose is particularly effective for those who are seeking a restorative practice after a tiring day as it promotes a deep state of relaxation without requiring physical exertion. For optimal benefits, remain in this position for 5 to 15 minutes and ensure the body feels balanced and properly supported throughout.
13. Prone Restorative Pose
The Prone Restorative Pose is an excellent position for grounding and relaxation, helping to open up the chest while alleviating pressure on the spine. To practice this pose, lie face down on your mat with a bolster or stack of blankets placed underneath your torso. Adjust the props to create a gentle lift that supports the upper body without causing strain. You may rest your arms by your sides or extend them forward, depending on which variation feels most comfortable. Turn your head to one side and consider switching sides halfway through the pose to maintain balance in the neck and shoulders.
This gentle posture enables the body to open deeply and helps facilitate conscious breathing, which can promote enhanced energy flow and an improved sense of well-being. The light compression on the abdomen can also stimulate the digestive system, making it a soothing choice after meals or during periods of stress. Additionally, the Prone Restorative Pose is highly effective for calming feelings of overwhelm or anxiety, as the focused breathing allows for a slower, more intentional rhythm that quiets the mind.
Practicing this posture for 5 to 10 minutes can leave you feeling rejuvenated and emotionally balanced. By consciously releasing tension with each exhale, this restorative position enables you to reconnect with a sense of inner peace and tranquility, making it a powerful addition to any self-care routine.
Conclusion
Incorporating restorative yoga into a daily routine can support mental health by fostering relaxation, reducing anxiety, and alleviating physical tension. Whether it’s boosting energy or managing symptoms of PTSD, these poses can play a significant role in overall wellness. For those struggling with mental health concerns, working with a Mental Health services by Therapist can provide guidance on integrating yoga and other relaxation techniques into a comprehensive treatment plan.
