Restorative Yoga
Restorative Yoga is a gentle, passive practice using many props (bolsters, blankets, blocks) to hold postures effortlessly for 5-20 minutes. It activates the parasympathetic nervous system, promoting deep body and mind healing.
Overview
Restorative Yoga was developed by Judith Hanson Lasater, adapting Iyengar's restorative postures into a standalone practice. Using abundant props to fully support the body, postures are held 5-20 minutes with zero muscular effort, activating the parasympathetic nervous system. Studies show benefits for chronic stress, insomnia, fibromyalgia, chronic fatigue, and post-surgical recovery.
Core Principles
- Total body support: every body part supported by props, zero effort
- Extended holds: 5-20 minutes per posture for parasympathetic activation
- Few postures: only 4-6 per session
- Darkness and warmth: dim room, eye pillows, gentle music or silence
- Non-doing: the art of simply being, no goals or stretching
Main Indications
- Chronic stress and burnout
- Insomnia
- Fibromyalgia and chronic fatigue
- Post-surgical recovery
- Chronic pain
- Pregnancy (very safe adapted postures)
- Cancer treatment support
Session Structure
60-90 minutes, 4-6 postures: Supta Baddha Konasana (15 min), supported twist (10 min each side), Viparita Karani/legs up wall (15 min), supported forward fold (10 min), extended Savasana (15 min).
Variations
Restorative with Yoga Nidra. iRest (Integrative Restoration) for PTSD. Yin-Restorative hybrid. Corporate short-format sessions (30-45 min).
Contraindications
- Virtually none — one of the safest practices
- Gastroesophageal reflux: avoid inverted postures
- Glaucoma: avoid legs-up-the-wall
- Late pregnancy: avoid prolonged supine positions