Restorative Yoga

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