What Is Restorative Yoga? Benefits for Stress, Sleep & Recovery
- Danielle Rose
- 2 days ago
- 2 min read
What Is Restorative Yoga (and Why You Might Need It)
At the start of the year, I wrote about different types of yoga—and one that often gets overlooked (but is one of my favorites) is restorative yoga.
Its primary goal? To downregulate the nervous system.
And honestly…most of us could use a little more of that.
My Experience with Restorative Yoga
Just before COVID, I attended an Ashtanga retreat in Mexico. While the retreat itself was a bit "meh", the facility offered restorative yoga every evening—and that quickly became the highlight of my week.
It was, without question, the most relaxing and restorative part of the experience.
What Is Restorative Yoga?
Restorative yoga is a deeply relaxing practice where poses are held for 1–10+ minutes, often in supported, mostly reclined positions.
The goal is not to stretch or strengthen—but to completely relax.
You’ll typically use props like:
Bolsters
Blocks
Blankets
Straps
These help support the body so you can release tension without effort.
Classes may last anywhere from a few minutes to over an hour, often accompanied by soft music and a calming environment.
You Don’t Need Fancy Equipment
One of the best parts? You can easily practice at home.
No bolster? Try:
A pillow or blanket
A foam roller
No yoga strap?
A belt or even a dog leash works just fine
Restorative yoga is incredibly accessible—you don’t need to spend money to get started.
Where to Find Restorative Yoga
While there are plenty of free options online, true restorative classes can also be found in studios—though they’re often offered less frequently than other styles.
One thing to note: not every “slow” or “gentle” class is restorative.
What Restorative Yoga Is (and Isn’t)
Restorative yoga is:
Deeply relaxing
Nervous system-focused
Fully supported
It is not:
A flow class
A deep stretch class
A Yin class
If there are no props involved, it’s likely not a true restorative practice.
Why Practice Restorative Yoga?
Restorative yoga can help with:
Stress and overwhelm
Poor sleep
Muscle tension
Difficulty “turning off”
In a high-stress world, it acts as a natural reset button for the body and mind.
The Bottom Line
You can read about restorative yoga all day—but the real benefit comes from experiencing it.
When you’re ready to slow down, breathe, and truly relax…this is the practice to try.
Looking for some examples of a true restorative yoga practice vs. a non-restorative yoga practice?
This is an example of a true restorative class with a single bolster:
This is another example of a true restorative class with a few pillows:
This is an example of someone calling the practice restorative. It’s slow and might be lovely, but it’s not a true restorative class.
Feeling stressed, tense, or unable to fully relax?
Restorative yoga offers a simple, supported way to calm your nervous system and reset your body.
👉 Schedule a private session at Union Yoga & Physical Therapy to experience restorative yoga in a personalized setting.
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