What Is Restorative Yoga?

Restorative yoga is a deeply relaxing style in which the body is fully supported by props, such as bolsters, blankets and blocks, so you can rest in gentle poses for several minutes at a time with almost no effort. Unlike active styles, there is no stretching or strengthening goal; the aim is complete relaxation that calms the nervous system, relieves stress and restores energy.

Watch: Sanjana Prasad's restorative practice with a chair

In the video above, Sanjana Prasad shares a short restorative sequence that needs nothing more than an ordinary chair at the edge of your mat. That makes it a good place to start if you don't own bolsters or blankets yet.

Her framing is simple and kind: not every day our body and breath feel the same. On days when you feel tired, low or stretched thin, a restorative practice helps you unwind, turn inward, and restore and recover your energy rather than pushing through a demanding session.

The sequence uses the chair in two main ways:

• Supported standing forward stretch: palms on the chair seat, with your hips stacked over your ankles and your shoulders over your wrists. The chair takes the weight of your upper body so the spine can lengthen without strain.
• Lying with your feet on the chair: from there you hug one knee in, then the other, then both, staying for five breaths in each with long, smooth exhales. The cue throughout is to let the lower back relax and settle into the floor.

What stands out is how much of the work is done by the breath. Sanjana keeps the movements minimal and asks you to lengthen the exhale, which is where much of the sense of letting go comes from.

Treat this as an accessible doorway into restorative yoga. Once you're comfortable with these shapes, you can add a folded blanket under the head or hips and gradually stay longer in each position. As always, if you're managing an injury or health condition, adapt the shapes to what feels comfortable and check with a qualified teacher.

In practice, the props do all the work. You might drape over a bolster in a supported forward fold, or lie back with blankets under the knees and spine, holding each shape for anywhere from five to twenty minutes while the body gradually lets go. Nothing is being worked or pulled; the support means your muscles can fully release rather than holding you in position.

This total support is what makes it so effective. Because there is no effort or strain, the nervous system shifts into the rest-and-digest state, where the heart rate slows, the breath deepens and stress hormones ease. Staying in a comfortable, supported shape for several minutes gives the body time to unwind at a level that quicker practices rarely reach, which is why people often finish feeling profoundly calm.

Restorative yoga is especially valuable during illness, recovery, stressful periods, poor sleep or pregnancy, and it pairs well with more active practice as a way to balance effort with deep rest. It suits almost everyone, including those who find vigorous exercise too much, precisely because it asks so little of the body. A quiet room, warmth and a few props are all you need.

As a practical takeaway, try one or two supported poses in the evening, wrapped up warm, holding each for five to ten minutes with slow breathing. Use plenty of padding so you feel genuinely comfortable, and if you are pregnant, injured or managing a health condition, ask a qualified teacher for suitable positions and check with your doctor if you are unsure.