How to Sequence Restorative Yoga
Restorative yoga is a practice that invites deep relaxation to counter the high-energy states we experience throughout our days. This therapeutic approach uses supported shapes and positions to settle the mind and harmonize the body.
Understanding Restorative Yoga
In restorative yoga,, we use props such as blocks, blankets, bolsters, straps, and sandbags to support the body as it eases into relaxation. Unlike yang-based practices like vinyasa flow or ashtanga, restorative yoga is slow, grounding, and cooling.
It’s important to note that we are not aiming for a “deep stretch.” Sensations of stretch in postures like forward folds, supine twists, or half pigeon indicate that the nervous system is encountering an unfamiliar range of motion. Instead, restorative practice focuses on cultivating the nervous system’s relaxation response. When the nervous system relaxes, muscles are supported, and sensations remain gentle.
Key Principles for Sequencing a Restorative Practice
When planning a restorative yoga sequencing, keep the following in mind:
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Hold poses for an extended period: Each posture should be held for at least 20 minutes. This allows both the body and mind to deeply relax.
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Limit the number of postures: A typical 60-minute restorative class usually contains 3–4 postures.
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Timing matters: Morning and evening are ideal times for restorative practice. In the morning, muscles are cooler and respond well to props. In the evening, slow movements help prepare the mind and body for restful sleep.
Props for Restorative Yoga
Props are essential to support the body in restorative yoga. Common props include:
- 2–4 blocks
- 1–2 yoga bolsters or pillows
- Yoga strap
- 2–3 blankets
- 1–2 sandbags
- Eye pillow
By integrating these props, you can safely hold poses longer and allow the nervous system to relax fully.
Basic Restorative Poses
Here are some foundational poses to start building your restorative practice:
| Pose Name | Benefits | Suggested Setup |
|---|---|---|
| Basic Relaxation Pose | Relieves lower back pain; softens psoas; supports natural breathing | Blanket behind head; bolster behind knees; folded blanket for feet |
| Simple Supported Side Bend | Decompresses spine; relieves lower back discomfort; encourages deep breathing | Blanket under head; bolster under side body |
| Supported Open Twist | Opens chest, shoulders, hips; gentle spinal rotation | Bolster behind arch of back |
| Reclined Butterfly with Feet on Bolster | Opens hips; relieves hip and lower back tension | Blanket under head; bolster under ankles/shins |
| Supported Child’s Pose | Lengthens back, glutes, quads; soothes anxiety | Bolster and blankets for upper body; blanket under knees/shins |
| Open Heart Pose | Opens chest; gently decompresses spine; boosts energy | Bolster lengthwise behind back |
| Supported Bridge | Relieves lower back tension; lengthens spine | Block with blanket or bolster under sacrum |
| Legs Up the Wall | Gentle inversion; relieves pressure on legs and feet; calms nervous system | Folded blanket for head; extra blanket draped over body; bolster behind spine arch |
Sequencing Tips
Michelle Young demonstrates some of these restorative options using sandbags, blocks, bolsters, and blankets.
Remember, there is no wrong way to sequence a restorative yoga practice. Your goal is to create a gentle, slow, and inclusive practice. Over time, consistent practice teaches the mind and body how to rest safely.
One of the most remarkable aspects of restorative yoga is that it is accessible to anyone. It invites students to learn self-support both on and off the mat., making it a deeply nurturing practice.