7 Restorative Yoga Poses for Beginners

Restorative yoga helps you relax deeply and ease stress with simple, supported poses. This beginner-friendly guide covers 7 relaxing poses that can improve flexibility, calm your mind, and reduce tension. Here's a quick overview:

• Child's Pose (Balasana): Stretches hips and spine, promotes relaxation.
• Legs-Up-the-Wall Pose (Viparita Karani): Eases leg fatigue, boosts circulation.
• Reclined Bound Angle Pose (Supta Baddha Konasana): Opens hips and chest, supports emotional balance.
• Supported Bridge Pose: Gently stretches the chest and spine.
• Corpse Pose (Savasana): Encourages full-body relaxation.
• Seated Forward Bend (Paschimottanasana): Stretches hamstrings and calms the mind.
• Reclined Spinal Twist: Relieves spinal tension and aids digestion.

Each pose is easy to modify with props like blankets or bolsters, making them accessible for all levels. Start by holding each pose for 5–10 minutes and gradually increase as you feel more comfortable. Let’s dive into the details of each pose to help you get started with restorative yoga.

Beginner Restorative Yoga with Props

1. Child's Pose (Balasana)

Child's Pose is a gentle yoga posture that’s perfect for beginners. It provides a light stretch for the lower back, hips, and thighs while helping you relax and feel grounded.

To try it out:

• Start on your hands and knees.
• Bring your big toes together, spread your knees apart, and sit back onto your heels.
• Use a bolster or folded blankets under your torso for support.
• Rest your upper body on the props, turning your head to one side. Stay here for about 3 minutes, then switch the direction of your head.

For added comfort, you can place a folded blanket under your knees. Choose to rest your arms by your sides or extend them forward - whichever feels better for you.

What It Does:

• Stretches and opens the hips
• Helps lengthen the spine
• Boosts blood flow to the head and neck
• Aids digestion
• Promotes relaxation by calming the nervous system

If you have knee or back issues, extra props can make this pose more accessible. Check out resources like Pose Lotus for ideas on how to modify it to suit your needs.

This pose is simple to set up and doesn’t require much equipment, making it a fantastic choice for relaxation. It encourages deep breathing and helps you feel safe and grounded - ideal for easing stress. Once you’ve experienced the calming effects of Child’s Pose, you can move on to other poses that build on these benefits.

2. Legs-Up-the-Wall Pose (Viparita Karani)

Legs-Up-the-Wall Pose builds on the calming effects of Child's Pose by adding a gentle inversion. By elevating your legs, this pose is especially helpful after long hours of standing or sitting.

How to Practice:

• Sit sideways next to a wall with one hip touching it. Roll onto your back and swing your legs up the wall, keeping your bottom close to the wall and your legs straight.
• Rest your head and shoulders on the floor.
• Let your arms relax by your sides, palms facing up.

Key Benefits:

• Eases swelling and tiredness in your feet and legs.
• Boosts circulation.
• Soothes the nervous system, enhancing the calming effects of Child's Pose.

For extra comfort, place a bolster or folded blanket under your lower back. If your hamstrings feel tight, move slightly away from the wall or bend your knees. Adding a small cushion under your neck can also help.

Tips for Practicing:

• Start with 5–10 minutes and extend the duration as it feels right for you.
• Keep your legs relaxed. If you notice tingling, bend your knees slightly or come out of the pose.
• Avoid this pose if you have glaucoma, high blood pressure, or other serious eye conditions.

This pose is a great option for anyone who spends hours at a desk. The gentle inversion helps counteract the strain of prolonged sitting while encouraging relaxation.

If you're new to Legs-Up-the-Wall Pose, check out resources like Pose Lotus for detailed alignment tips and variations to suit your comfort. Once you're feeling the restorative effects of this pose, you can explore others that deepen your sense of relaxation.

3. Reclined Bound Angle Pose (Supta Baddha Konasana)

After the calming effects of Legs-Up-the-Wall Pose, Reclined Bound Angle Pose helps ease tension by gently opening the hips and chest, setting the stage for deeper relaxation.

What You'll Need:

• A bolster
• Two yoga blocks (one flat, one at a higher setting) to create an incline for the bolster
• Two blankets (one for head support, one for ankle comfort)

How to Do It: Sit with your lower back against the bolster. Bend your knees and let them drop out to the sides, forming a diamond shape with your legs. Slowly recline onto the bolster, allowing your chest to open naturally. Place a rolled blanket under your ankles to make the pose more comfortable.

Tips for Adjustments:

• Place a folded blanket under your head for proper alignment. If your forearms don’t comfortably reach the floor, add support under them with another blanket.
• For a simpler version, use just the bolster.
• If your hips feel strained, slide blankets under your thighs for added support.

Why It’s Helpful: This pose helps release tension in the hips and chest, improves circulation, eases back discomfort, and encourages emotional balance through gentle opening and relaxation.

Stay in this position for a few minutes, focusing on slow, steady breaths.

For more detailed instructions and pose variations, check out Pose Lotus, which provides guidance tailored to different body types and flexibility levels ^[1].

Once you're grounded and relaxed in this pose, you can move on to a gentle backbend like Supported Bridge Pose.

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4. Supported Bridge Pose

This pose helps you relax deeply by softly stretching the chest and easing tension in the spine.

What You'll Need:

• A yoga block or bolster

How to Do It: Lie on your back with your knees bent and feet hip-width apart, keeping your heels close enough to touch with your fingertips. Push through your feet to lift your hips, then place a block or bolster under your lower back for support. Keep your shoulders grounded and ensure there's space between your chin and chest. Rest your arms alongside your body with your palms facing up.

Tips for Comfort: If your knees tend to fall outward, wrap a strap around your thighs. Adjust the height of the block to suit your comfort level - lower for a gentler stretch or higher for a deeper chest opening. If you feel strain in your neck, tuck your chin slightly.

Stay in this position for 5-10 minutes, breathing slowly and deeply. Notice how your chest expands with each breath.

For more detailed instructions and variations tailored to different body types, check out the guide on Pose Lotus ^[1].

After this gentle stretch, you're perfectly set up for a calming pose like Corpse Pose.

5. Corpse Pose (Savasana)

Corpse Pose is the perfect way to let your body soak in the calming effects of your practice after the gentle chest-opening Supported Bridge Pose.

What You'll Need:

• A yoga mat
• Optional head support like a small pillow or blanket
• A bolster for knee support
• A light blanket for warmth, if desired

How to Practice:

Lie flat on your back with your legs stretched out comfortably, keeping them about hip-width apart. Let your feet naturally fall outward. Rest your arms slightly away from your body with palms facing up. Tuck your chin slightly to keep your neck aligned.

To make this pose more comfortable, add a bolster under your knees or a folded blanket under your head. Adjust these props as needed to minimize any discomfort. To stay present, focus on your breathing or try a body scan meditation.

"If you're feeling run-down, spread too thin, or ungrounded, any of these times are really great opportunities to check in, to nourish yourself, and allow your body and mind to restore themselves." - Anna Greenberg, Peloton Yoga Instructor ^[1]

Why It’s Helpful:

This pose encourages deep relaxation, eases stress and anxiety, supports better sleep, and sharpens mindfulness and body awareness.

Once you've fully relaxed in Corpse Pose, you're ready to move into the gentle stretch and twist of the next posture.

6. Seated Forward Bend (Paschimottanasana)

After the stillness of Corpse Pose, Seated Forward Bend gently brings movement back into your practice while keeping the focus on relaxation.

What You'll Need:

• Yoga mat
• Bolster or folded blankets
• Optional yoga blocks
• Yoga strap

How to Practice

Sit on your mat with your legs extended straight in front of you. If your lower back feels strained, sit on a folded blanket for extra support. Place a bolster or blankets over your legs to make the pose more restorative, as this version differs from traditional forward folds.

Hinge forward from your hips, keeping your spine long, and rest your torso on the props. Allow your head to relax in a neutral position. Let your arms rest naturally, either alongside your body or gently on your legs.

Adjustments for Comfort

If your hamstrings feel tight, you can bend your knees slightly or place props under them for support. A yoga strap around your feet can help you ease into the pose if reaching for your feet feels difficult.

Duration and Breathing

Hold the pose for 5 to 20 minutes. Breathe deeply and slowly, allowing each exhale to help you relax further into the stretch.

Why Practice This Pose?

• Soothes the nervous system
• Eases stress and anxiety
• Gently stretches the spine and hamstrings
• Encourages better sleep
• Improves mental focus

The key is to fully relax and let gravity do the work. This pose not only stretches your body but also quiets your mind, making it a valuable part of any restorative yoga sequence.

For more tips on adjustments and prop setups for this pose, check out Pose Lotus (poselotus.com), which provides detailed guidance for practitioners at all levels ^[1].

7. Reclined Spinal Twist

This soothing twist helps ease tension along your spine, complementing the relaxation from earlier poses.

What You'll Need:

• Yoga mat
• Bolster or firm pillow
• Optional folded blanket

How to Practice

Position a bolster vertically on your mat. Sit with your right hip touching the bolster's front edge. Slowly twist to the left and lower your body onto the bolster, letting it support your spine. Your head should naturally turn in the same direction as the twist.

If needed, place a folded blanket between your knees for added support. Let your arms rest comfortably, which will help open your chest.

Adjustments for Comfort

Proper support is key to avoiding strain. If you feel discomfort, try these tweaks:

• Add extra blankets to adjust the bolster's height.
• Place a second bolster under your knees for support.
• Modify the depth of the twist to match your comfort level.

Duration and Breathing

Hold the pose for 3-5 minutes on each side. Take deep breaths to deepen relaxation, allowing gravity to naturally guide the twist without forcing it.

Why It's Helpful for Beginners

This gentle pose provides several benefits:

• Eases tension along the spine.
• Improves spinal flexibility and mobility.
• Supports digestion through light compression.
• Encourages detoxification with gentle pressure.

Safety Tips

If you have spinal issues or recent injuries, consult a healthcare provider before attempting this pose. Always prioritize comfort over intensity to focus on relaxation.

Incorporate this twist into your routine once or twice a week for better alignment and relaxation. It’s a perfect way to end a restorative sequence, leaving you feeling calm and balanced.

Conclusion

Taking time to reflect on the effects of restorative yoga can help you appreciate its impact. Practicing these seven poses regularly has been shown to lower stress levels in just four weeks ^[2]. Plus, restorative yoga is simple to start - no advanced skills or flexibility required.

These poses collectively help to:

• Activate the parasympathetic nervous system, encouraging deep relaxation
• Boost circulation throughout the body
• Ease tight muscles, especially in the lower back and hamstrings
• Support digestion with gentle compression
• Promote emotional well-being ^[4][3]

If you're looking to refine your practice, Pose Lotus (https://poselotus.com) provides detailed guides for each pose. Their resources include alignment tips and variations to suit different needs, helping you progress at your own pace.

Whether you practice these poses individually or as a full sequence, they offer relaxation, improved flexibility, and emotional balance. The secret lies in consistency - focusing on stillness and comfort allows your body to naturally release tension.