The Complete Guide to Restorative Yoga: Poses, Benefits, and How to Practice at Home with Everyday Props

These days, we all feel stretched a little too thin sometimes—from the busyness of work and family duties to the constant buzzing of notifications. If you feel stressed out and need to recharge from the chaos, you’re not alone. The good thing is that restorative yoga does that for you! No matter where you are, you can dissolve tension, quiet the mind, and truly relax for a few minutes, and return to your daily duties feeling energized.  Continue reading to discover the benefits of restorative yoga for deep rest, effective poses to try, and some creative, low-cost DIY props you can create at home for a peaceful yoga practice.

What is Restorative Yoga?

Restorative yoga is a gentle, deeply supportive practice that helps you consciously relax and nurture the body's natural healing process. Unlike active yoga styles such as Vinyasa—which rely on movement, energetic sequences, and active stretching—restorative yoga settles the body into prop-supported poses that require minimal physical effort. 

Here, every posture is intentionally held for several minutes, using props such as bolsters, blankets, and blocks to support the body and encourage full, deep release.

How Restorative Yoga Calms Your Nervous System

Restorative yoga does more than relax your muscles. Studies show that it actively engages the parasympathetic nervous system (PNS), the branch of your nervous system that governs rest and digestion. Settling into gentle, supported poses triggers the relaxation response, which lowers cortisol levels, slows your heart rate, and releases muscle tension. 

Over time, this helps regulate blood pressure, encourages deeper breathing, and restores balance across body and mind, supporting better sleep, reduced chronic pain, and improved emotional resilience.

What sets restorative yoga apart is its focus on comfort and prolonged stillness rather than movement or deep stretching. The long-held, prop-supported postures send clear signals to your nervous system to enter a deep state of rest—an effect many active yoga styles cannot achieve. Because of this, restorative yoga is known as a science-backed practice for stress relief and a trusted technique for deep relaxation and recovery.

If you want more ways to calm tension throughout your day, you can try these expert-recommended yoga poses for stress relief.

5 Restorative Yoga Poses for Deep Relaxation (with Step-by-Step Guidance)

1. Supported Child's Pose

Supported Child’s Pose gently releases the lower back, calms the parasympathetic nervous system, and soothes the mind with a deep relaxation response. It’s ideal for winding down after a long day or easing muscle tension in the hips and spine.

How to do it:

1. Place a bolster or firm pillow lengthwise on your yoga mat.

2. Kneel with your knees wide, big toes touching, then fold forward to drape your torso over the bolster.

3. Turn your head to one side and relax your arms along the bolster or by your sides.

4. Use folded blankets under ankles or hips for extra comfort or to support sensitive joints.

5. Hold for 3–8 minutes, focusing on slow, deep breaths to help settle into passive stretching.

Safety Tip: If you have knee discomfort, add more padding beneath your knees or rest in a seated position. If you have limited mobility, you might want to adjust the bolster height.

Props needed: Bolster or firm pillow, folded blankets, yoga mat, and blocks (optional).

2. Supported Reclined Bound Angle Pose (Supta Baddha Konasana)

This pose opens the chest and hips, aids deep breathing, and boosts emotional well-being—making it perfect for total relaxation.

How to do it:

1. Position a bolster or pillow lengthwise behind you on your mat.

2. Sit with the soles of your feet together, and let your knees drop open to each side.

3. Slowly recline so that your spine is fully supported, and rest your arms by your sides with your palms facing up. If needed, place a rolled blanket under your head for extra comfort.

4. Add blocks or books under the thighs or knees and place folded blankets over your body for warmth and comfort.

5. Hold for 5–10 minutes, allowing gravity and gentle breath to guide relaxation.

Props needed: Bolster or pillow, yoga blocks or books, folded blankets.

3. Legs-Up-the-Wall Pose

Legs-Up-the-Wall pose improves circulation, relaxes tired legs, lowers blood pressure, and calms the nervous system, helping the body reset after travel, exercise, or prolonged periods of standing.

How to do it:

1. Sit beside a clear wall and gently swing your legs up, resting them vertically along the wall.

2. Slide a folded blanket or bolster under your hips for gentle elevation and support.

3. Let arms rest loosely at your sides, palms facing up.

4. Close your eyes and settle in for 5–12 minutes, letting the relaxation response gradually wash over you.

Safety Tip: Avoid if you have glaucoma, as this pose can increase fluid pressure in your eyes. For tight hamstrings, bend knees slightly or move further from the wall.

Props needed: Wall space, folded blanket, optional bolster.

4. Supported Bridge Pose

Supported Bridge Pose is a go-to restorative yoga pose for chronic pain and the relaxation response; it gently supports the spine, releases the lower back and hips, and helps regulate nervous system function.

How to do it:

1. Lie on your back with feet on the floor, knees bent, and arms by your sides.

2. Lift your hips and place a yoga block, a stack of books, or a bolster under your sacrum.

3. Adjust prop height for comfort and make sure hips are fully supported before lowering weight.

4. Stay for 3–7 minutes, relaxing arms and deepening your breath with each exhale.

Safety Tip: For sensitive backs, use a soft bolster instead of a rigid block. If your knees or neck feel strained, reduce the bolster height.

Props needed: Yoga blocks or books, bolster, folded blanket, yoga mat.

5. Savasana (Corpse Pose) with Props

Savasana restores your nervous system, improves sleep quality, and provides a full physiological and emotional reset. With added props, it's even more effective for beginners seeking a deeper relaxation.

How to do it:

1. Lie comfortably on your back, with your arms at your sides and palms facing up.

2. Place a bolster or pillow under your knees to relieve lower back tension.

3. Add a folded blanket beneath your head and cover your body to stay warm.

4. Once settled, close your eyes for 8–15 minutes.

Tip: Focus on deep breathing to quiet your thoughts as your body melts into stillness.

Props needed: Yoga mat, bolster or pillow under knees, folded blanket under head, and for warmth, eye pillow (optional).

Essential Props for Your Restorative Practice (and How to Improvise!)

Props make restorative yoga accessible and deeply relaxing, transforming passive yoga into a safe, comforting experience. The best part? There’s no need to buy fancy studio gear. 

Everyday items at home can work just as well and be just as effective as the props in a yoga studio. Here are some DIY yoga props you can make with the things you have at home:

• Bolster: Substitute with a large bed pillow, sofa cushion, or tightly rolled and stacked blankets or towels.

• Yoga Blocks: Use thick hardcover books. For a gentler block, layer a folded towel over a book for added comfort and softness.

• Blankets & Towels: Any bed blanket, throw, or extra towel doubles as padding for joints, warmth, or head and back support. Stack towels for adjustable height and plushness.

• Yoga Mat: Any padded mat or soft rug works for cushioning.

• Eye Pillow: Fashion an eye pillow from a clean sock or cloth pouch filled with rice, lentils, or flaxseed. Alternatives include an eye mask, a folded scarf, or a small washcloth to block light and foster deep rest

• Pillow or Cushion: Use small cushions or pillows for added comfort anywhere you need extra support

• Yoga Strap: Repurpose a bathrobe tie, scarf, belt, or pet leash for gentle stretching and drawing limbs into position, especially in poses like reclined leg stretches or bound angle.

How to Create Your Restorative Sanctuary at Home

You don’t need a fancy studio to enjoy the benefits of restorative yoga. Your own home can become the perfect sanctuary for relaxation and mindfulness. With these simple touches, you can turn any corner into a space that nurtures your body and helps you find calm:

1. Choose and Prepare Your Space

Start by finding a quiet spot, no matter how small—a corner of your living room, a cozy nook, or even beside your bed. With a little intention, soften the mood: dim the lights, add a favorite blanket or pillow, and let gentle music or silence create the ambience. When you step into this space, let everyday worries fade into the background.

2. Gather What You Need for Comfort

Collect your props—pillows, blankets, a book or two—and unroll your yoga mat. Arrange these within easy reach, setting the stage for full relaxation and gentle support. The right setup lets your body settle with ease, freeing you to let go.

3. Limit Distractions and Find Stillness

Before you begin, silence notifications and consider letting family or housemates know you’re carving out some restorative time. These small acts transform your sanctuary into a peaceful haven for mindful breathing and deep relaxation.

4. Ease Into Practice, Especially If You’re New

Begin with a few slow, grounding breaths. Let comfort, not perfection, guide your choices, and feel free to modify props or poses as needed. Remember, the goal is mindfulness and self-kindness, not achievement or performance.

5. Pause and Reflect

As your practice closes, notice the shifts in your body and mind. Savor the sense of inner peace you’ve created, and carry that calm with you into the rest of your day.

Experience Deep Rest with Yogaia

Having a calm space at home is wonderful, but sometimes it’s hard to fully relax or stay consistent on your own. That’s where Yogaia really helps. It brings the guidance of experienced teachers right into your living room, so you get the comfort of practicing at home with the confidence of knowing you’re being supported.

All you need to do is open the app, pick a class that fits your mood or schedule, and follow along. The teachers guide you step by step, showing you how to set up your props and adjust them so you feel completely at ease.

If you join a live session, you can get real-time feedback from the teacher, almost like being in the studio. And when life gets busy, the on-demand library is there so you can practice anytime that works for you.

Restorative yoga classes on Yogaia meet you where you are. Whether you want a quick reset or a restful practice, you’ll always have expert guidance and community to support you, one pose at a time.

Key Benefits of Embracing Restorative Yoga

Stress Relief & Anxiety Reduction

Restorative yoga is renowned for its ability to lower stress and reduce anxiety. It helps you process life’s pressures and find emotional balance as you slow down and deeply relax.

Improved Sleep Quality

Longer, supported poses encourage the nervous system to reset, making it easier to fall asleep and stay asleep. Many practitioners notice better sleep and a more refreshed feeling upon waking, which is one of the most celebrated benefits of restorative yoga.

Enhanced Physical & Mental Recovery

This gentle practice aids recovery from injury, illness, fatigue, or even strenuous workouts. Passive stretching allows muscles to release tension and promotes circulation, supporting both physical and mental healing.

Gentle Flexibility

Restorative yoga isn’t centered on stretching, but the long, comfortable holds can help increase flexibility over time. This is ideal for those with physical limitations, chronic pain, or anyone seeking a safe, beginner-friendly way to relax the body and mind.

Emotional Balance & Release

The gentle, supported stillness of restorative yoga gives your mind and body space to process stress or hidden emotions, sometimes letting tears flow as a sign of release. 

Often, people find themselves unexpectedly moved during practice and ask, “Why do I cry during restorative yoga?” It's because openness to feeling and letting go is a key part of restorative yoga’s healing power, helping you find emotional steadiness and a deep sense of well-being that lasts beyond each session.

Mindful Awareness

Practicing mindfulness and breath work throughout each session brings a deeper sense of presence, calm, and connectedness: an essential advantage for improving mental health and overall quality of life.

Who Can Benefit from Restorative Yoga?

Restorative yoga is a more passive form of yoga that allows your body to rest. As a result, it is for everyone who needs rest, relief, or renewal in their daily life.

Restorative yoga for stress: If stress or anxiety keeps you tense and on edge, restorative yoga can calm your nervous system and bring you back to balance.

Restorative yoga for sleep: Having trouble sleeping? Restorative yoga’s emphasis on breath, stillness, and comfort makes it one of the top natural techniques to help you fall asleep more easily and wake up feeling refreshed.

For nights when you need a little extra support drifting off, try these 5 poses to prepare for Yoga Nidra, which pairs really well with restorative practices.

Restorative yoga for gentle recovery: Living with chronic pain, injury, or limited mobility? Restorative yoga uses props and passive stretching so you can ease muscle tension, support joints, and recover at your own pace without over-exertion.

Restorative yoga for beginners: If you’re new to yoga, older, or looking for a soft start, restorative yoga is accessible to you. The simple setups, comfortable positions, and a welcoming approach mean everyone can benefit, no matter age or fitness.

If you’re just starting out, this guide on the best yoga apps for beginners can support your practice and make it easier to stick with your routine.

Restorative yoga for mental and emotional support: For anyone facing emotional ups and downs, restorative yoga offers a caring space to process feelings, build emotional balance, and cultivate mindfulness.

Find Your Peace, One Pose at a Time

Restorative yoga opens the door to real rest and gentle healing, inviting you to pause and truly care for yourself. Its benefits touch everything from sleep and stress to emotional well-being, and the best part is how easily you can make it part of your daily life, even if you’re busy or brand new to yoga. All you need is a quiet corner, a pillow or blanket, and the willingness to slow down for a few minutes.

If you’d like a little extra support as you build your practice, Yogaia's expert-led restorative yoga classes fit neatly into even the busiest routine. With a variety of live sessions and an on-demand library, it’s easy to find the right class for your mood or schedule. Plus, you’ll get guidance on prop setups and gentle encouragement from experienced instructors. 

Ready to experience the restorative yoga benefits for yourself? Start your journey today with Yogaia and give yourself the gift of calm, clarity, and well-being right at home.