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.
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
Medical Disclaimer
The information presented in this article is provided for educational and informational purposes only. It does not constitute medical advice, diagnosis, or treatment prescription. If in doubt, always consult your physician or a qualified healthcare professional. The techniques described do not replace conventional medical treatment.