restorative yoga poses with props

Restorative yoga is a slow, supported practice designed to make stillness feel comfortable. Instead of using effort to reach a shape, you arrange props so the body can rest with as little strain as possible. Poses are generally held for several minutes, giving you time to soften your breathing, notice tension, and settle your attention.

You do not need specialized equipment to begin. A yoga bolster can be replaced with firm cushions, folded blankets can provide height and warmth, and a belt or scarf can work in place of a strap. The aim is not to stretch as far as possible. Every setup should feel steady, spacious, and easy to leave.

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Useful props for restorative yoga

Bolster or firm cushions: Support the torso, back, knees, or legs.
Blankets: Add warmth, soften the floor, and adjust the height beneath the head, hips, or knees.
Blocks: Bring the floor closer and create stable support for hands, hips, or the sacrum.
Strap or belt: Helps hold the legs or feet in place without gripping.
Eye pillow: Can reduce visual stimulation during relaxation, provided it feels comfortable.

Supported Child’s Pose

This forward-folding position can provide a quiet, contained shape while the bolster supports the upper body.

Kneel with your knees comfortably apart and place a bolster or a stack of firm cushions lengthwise between your thighs.
Lower your torso onto the support, turning your head to one side. Rest your forehead on a folded blanket if the bolster is too low.
Let your arms rest alongside the support or reach them forward without forcing the shoulders.
Stay for several slow breaths, then turn your head to the other side before coming out.

If kneeling is uncomfortable, sit on a cushion or choose another pose. The support should carry the weight of your torso rather than requiring you to hold yourself up.

Reclining Bound Angle Pose

In this supported reclined pose, the legs open gently while the back and knees are cushioned.

Place a bolster lengthwise behind you and sit with your sacrum close to its lower end.
Bring the soles of your feet together and allow the knees to open only as far as feels easy.
Place folded blankets or cushions beneath both thighs or knees. Their height should prevent any pulling in the inner legs.
Lean back onto the bolster and support your head so your neck remains comfortable.
Rest your arms by your sides and remain for five to ten minutes, adjusting the props whenever needed.

To finish, use your hands to guide the knees together before rolling onto one side. Move slowly when returning to sitting.

Legs-Up-the-Wall Pose

This simple inversion variation gives the legs a supported resting position. A bolster beneath the pelvis is optional; some people prefer to keep the hips on the floor.

Sit sideways with one hip near a wall, then gently roll onto your back as you bring your legs up the wall.
Move close enough that the legs can rest without effort, but not so close that the backs of the knees feel strained.
Place a folded blanket beneath your head or a bolster under the pelvis only if that arrangement feels stable and comfortable.
Let the arms rest wherever the shoulders can relax. Stay for five to fifteen minutes.

To come out, bend the knees, roll to one side, and pause before sitting up. If a wall is unavailable, rest your lower legs on a chair or sofa instead.

Supported Bridge Pose

A block or bolster can support the pelvis in a gentle back-opening shape. This pose should never create pressure in the lower back or neck.

Lie on your back with your knees bent and feet on the floor, hip-width apart.
Press through the feet just enough to lift the pelvis and place a yoga block on a low setting beneath the sacrum, the broad bony area at the base of the spine.
Allow your weight to settle onto the support. Keep the knees pointing upward and the arms relaxed.
Remain for a few minutes, then lift the pelvis slightly to remove the block before lowering down.

Use the lowest support that feels secure. If the block causes discomfort, remove it and rest flat with a bolster beneath the knees.

How to make a restorative practice more comfortable

Choose a quiet, warm space and keep all props within reach.
Build support before settling into the pose; avoid repeatedly shifting once you are trying to relax.
Keep the breath natural rather than deliberately deep or controlled.
Use enough padding that no joint is pressing sharply into the floor.
Leave a pose if you notice pain, numbness, dizziness, breath restriction, or increasing agitation.

Restorative yoga is gentle, but it is still wise to adapt the practice to your circumstances. If you are managing an injury, recovering from surgery, pregnant, or dealing with a significant health concern, ask a qualified healthcare professional or experienced yoga teacher about suitable modifications. The most restorative version of a pose is the one that allows you to breathe easily and feel supported from beginning to end.