Restorative yoga is the perfect way to slow down, release tension, and nourish both the body and mind.
By using props like bolsters, blankets, straps, and blocks, restorative yoga helps you fully relax into each pose, allowing your body to completely let go and recharge.
The use of props offers support and comfort, making it easier to hold poses for longer periods and achieve deeper relaxation.
In this article, I’ll share 8 poses to include in your restorative yoga sequence with props for maximum relaxation. These poses are designed to soothe your nervous system, calm your mind, and restore balance to your body.
1) Supported Child’s Pose (Balasana)
Supported Child’s Pose offers a gentle stretch for the lower back and hips while creating a safe space for rest and introspection. With the support of a bolster, this classic pose becomes even more grounding.
This pose encourages deep breathing and a sense of surrender.
The support of the bolster allows the body to relax completely, making it easier to focus on your breath.
How to do it:
- Place a bolster or stack of pillows lengthwise in front of you.
- Kneel on your mat with your big toes touching and your knees spread wide.
- Fold forward, resting your chest on the bolster, and turn your head to one side.
- Extend your arms forward or rest them by your sides.
- Hold for 3-5 minutes, switching the direction of your head halfway through.
2) Reclined Bound Angle Pose (Supta Baddha Konasana)
This heart-opening pose gently stretches the inner thighs, hips, and chest while encouraging deep relaxation. Using props makes it possible to hold the pose comfortably for extended periods, allowing for a deeper release.
Wondering why this pose is so effective?
Well, the reclined Bound Angle Pose opens up areas where we tend to hold emotional tension, like the chest and hips. The use of props supports the body in a fully relaxed state.
How to do it:
- Lie on your back with a bolster or pillows supporting your spine.
- Bring the soles of your feet together and allow your knees to fall open.
- Place blocks or folded blankets under your knees for support.
- Rest your arms by your sides with palms facing up.
- Hold for 5-10 minutes, focusing on deep, calm breathing.
3) Supported Fish Pose (Matsyasana)
Supported Fish Pose offers a gentle stretch through the chest and upper back, helping to counteract the effects of slouching or poor posture.
This restorative variation encourages the heart to open and the breath to deepen.
The best part about supported Fish Pose is that it helps reverse the hunching posture many of us develop from sitting, opening the chest, and allowing for better breathing. It’s ideal for those who feel tight in the upper body.
How to do it:
- Place a bolster or firm cushion under your upper back, just below the shoulder blades.
- Rest your head on a block or blanket for support.
- Stretch your legs out long or bend your knees with feet on the floor.
- Rest your arms by your sides, palms up.
- Hold for 3-5 minutes, allowing your chest to expand as you breathe deeply.
4) Supported Bridge Pose (Setu Bandhasana)
Supported Bridge Pose is a wonderful way to open up the chest, stretch the spine, and gently work the hips while feeling grounded and supported.
By using a block under your sacrum, you create a gentle lift that releases tension from the lower back and promotes a calming, restorative experience.
This pose is ideal for counteracting the effects of long periods of sitting or poor posture.
The elevation helps open the chest and stretch the front of the body, which is especially soothing after a day spent hunched over at a desk.
How to do it:
- Lie on your back with your knees bent and feet hip-width apart, close to your hips.
- Press into your feet to lift your hips slightly and slide a yoga block under your sacrum (lower back).
- Rest your pelvis on the block, ensuring it’s comfortable and stable.
- Let your arms relax by your sides or place them on your belly.
- Hold for 3-5 minutes, focusing on deep belly breathing.
Pro tip: For added comfort, place a folded blanket under your shoulders to create more lift and prevent strain on your neck. This modification is especially helpful if you’re prone to tension in the upper back.
5) Legs-Up-The-Wall Pose (Viparita Karani)
Legs-Up-The-Wall Pose is one of the most relaxing and restorative yoga poses you can do, especially after a long, tiring day.
This gentle inversion helps relieve tired legs, improve circulation, and reduce swelling in the feet and ankles. It also calms the nervous system, making it the perfect pose for relaxation and stress relief.
Here’s how it works:
Elevating your legs above your heart reverses blood flow, helping to reduce fatigue and promote circulation. This pose also engages the parasympathetic nervous system, which helps lower stress levels and encourages relaxation.
How to do it:
- Sit sideways with one hip next to a wall, then swing your legs up the wall as you lie down on your back.
- Adjust so your legs rest comfortably against the wall, with your hips as close to the wall as feels comfortable.
- Place a folded blanket or bolster under your hips for added support.
- Rest your arms by your sides or on your belly, palms facing up.
- Stay here for 5-10 minutes, breathing deeply and allowing your body to fully relax.
Now, let me briefly share my experience with this pose:
Legs-Up-The-Wall has become my go-to pose for unwinding after a busy day.
Whether I’ve been standing for long hours or simply need to clear my mind, this pose never fails to bring me back to a place of calm. It’s also incredibly helpful for easing headaches and reducing mental fatigue.
Sometimes, I even combine it with infinity breathing for a deeper sense of peace.
6) Supported Forward Fold (Paschimottanasana)
Forward folds are inherently calming and introspective, and when supported by a bolster, they become even more soothing. Supported Forward Fold stretches the spine, hamstrings, and lower back while encouraging deep relaxation.
The use of props makes it accessible, allowing you to rest fully into the pose without straining.
Note that forward folds promote a sense of letting go, both physically and mentally. This pose lengthens the spine and releases tension in the back, while the supported version ensures comfort during longer holds.
How to do it:
- Sit on the floor with your legs extended straight in front of you.
- Place a bolster or stack of pillows on your thighs.
- Inhale to lengthen your spine, then exhale as you fold forward, resting your torso on the bolster.
- Relax your arms by your sides or rest them on the bolster.
- Hold for 3-5 minutes, allowing your breath to slow and deepen.
Interesting fact: Experts say that forward folds can help lower blood pressure and promote relaxation by activating the parasympathetic nervous system.
7) Reclined Twist (Supta Matsyendrasana)
Twists are incredibly rejuvenating and help release tension in the spine, lower back, and digestive organs. Reclined Twist is a restorative version that encourages gentle detoxification and relaxation.
With the support of a bolster, this pose allows you to unwind while gently stretching your back and releasing stiffness.
Want to know why it works?
The thing is that twists help stimulate digestion and relieve tension in the spine. The supported version makes it possible to hold the twist for longer periods without strain, allowing you to breathe deeply and fully relax.
How to do it:
- Lie on your back with your knees bent and feet on the mat.
- Bring your knees into your chest, then lower them to one side.
- Place a bolster or pillows under your knees for support.
- Stretch your arms out to the sides in a T-shape, and turn your head to the opposite side of your knees.
- Hold for 3-5 minutes, then switch sides.
For a deeper twist, place a block between your knees or thighs for added support, or use a blanket for extra warmth.
I’ve found that Reclined Twist is perfect for days when I feel tense or need a reset. After holding the twist for just a few minutes, I feel like I’ve wrung out the stress from my day. It’s a gentle, yet effective way to let go of mental and physical tension.
8) Savasana (Corpse Pose) with props
Savasana, or Corpse Pose, is the ultimate pose for relaxation. When supported by props, it becomes a deeply restorative experience that allows you to fully surrender and let go of any lingering tension.
Adding a bolster or blanket under your knees helps relieve pressure on your lower back, making it easier to relax completely.
Savasana helps the body shift into deep rest, allowing the nervous system to recover and the mind to settle. Using props adds extra comfort, encouraging you to stay in the pose longer for greater relaxation.
How to do it:
- Lie on your back with a bolster or blanket under your knees for lower back support.
- Place a folded blanket under your head and neck for comfort.
- Cover yourself with a blanket to stay warm.
- Let your arms rest at your sides, palms facing up.
- Stay in Savasana for 5-10 minutes, focusing on slow, mindful breathing.
Pro tip: Use an eye pillow to block out light and create a deeper sense of calm. The gentle weight over your eyes also encourages the muscles around your face to relax.
Final thoughts
Restorative yoga, enhanced by the use of props, offers a deep and nourishing way to unwind, release tension, and restore balance in both the body and mind.
These eight poses allow you to settle into long-held stretches, fully supported, so that you can experience the therapeutic benefits of restorative yoga to the fullest.
By incorporating these poses into your practice, you can create a sanctuary of calm and relaxation, whether you’re recovering from a busy day or simply need to reset.
Restorative yoga with props is a gentle reminder to slow down, listen to your body, and give yourself the rest and rejuvenation you deserve.
