9 Restorative Yoga Poses to Help You Relax and Release Tension
Slowing down, engaging the parasympathetic nervous system, and supporting healing are all part of restorative yoga. You'll often hold poses longer than in a more energetic class (such as vinyasa) and use props like blankets, bolsters, blocks, and so on in this sort of practice. (Read our restorative yoga guide to understand more about the practice.)
As a yoga instructor, I've compiled a list of nine of my favorite restorative yoga positions, which Phyllicia Bonanno, Emily Chen, and Juanina Kocher perform.
1. Child's pose
- Sit back on your heels, toes together, and knees out wide, starting from the tabletop.
- Allow your chest to rest on your mat by reaching and extending your fingertips forward.
- Lengthen from the hips to the tips of your fingers.
- Breathe in and out for 1 to 5 minutes here.
2. Forward fold
- Raise your arms to the skies as you stand tall.
- Hinge at your hips and fold your upper body forward as you exhale, bending your knees if necessary.
- Take a deep breath and enter into a half-lift.
- Exhale and return to your original position. Hold the position for up to a minute.
3. Cross-legged forward fold + side stretch
- On your mat, in a cross-legged sat position.
- Fold your torso over your legs and stretch your arms out as far as you can.
- Then, for a great stretch, move your arms to the right side of your body.
- Rep on the other side. For 30 seconds to a minute, hold the position.
4. Seated cat cow
- Sit in a comfortable position with your legs crossed in front of you. Gently place your hands on your knees.
- Inhale as you arch your back, elevating your gaze and moving your chest forward.
- Exhale as you round your back, contracting your core and expanding your spine.
- Repeat this process for at least a minute.
5. Supine goddess
- Slowly drop yourself onto your back from a seated position.
- Allow your knees to fall open and form a diamond shape with your legs by bringing the soles of your feet together.
- Rest for 1 to 5 minutes here.
6. Pigeon pose
- Raise your right foot to the sky from downward dog.
- Bring your right knee in line with your right arm by bending it. Allow your shin to rest on the ground as you bring your right foot to the left side.
- Raise your torso and lower your rear leg to the mat.
- Hold for a breath, then slowly lower your chest to the ground, folding your right leg over your torso.
- Allow your front leg to fall across your torso.
- Hold the position for 1 to 5 minutes.
- Rep the process on the other side.
7. Puppy pose
- Bring your knees together from child's stance or tabletop.
- Bring your chest to the mat by walking your fingertips forward.
- Allow your hips to rise to the ceiling, expanding your chest and bending your back.
- Hold the position for up to 1 minute.
8. Sweated twist:
- Take a seat with your legs straight out in front of you. Bring your right foot into your left thigh, then cross your left leg over your right so that your left ankle is on the outside of your right knee.
- Sit up straight and make sure both sitz bones are on the ground.
- Exhale and raise your arms to the sky. Take your left arm and position it behind you on the mat, while your right hand rests on your left knee. Take a deep breath in and exhale slowly.
- Twist your body from bottom to top as you exhale, looking over your left shoulder.
- Hold for up to 30 seconds before returning to the middle. Rep the process on the other side.
9. Savasana:
- Come to a position where your heels are together and your toes are falling apart.
- Bring your arms up to your sides, palms facing up.
- Close your eyes, relax your body, and take regular breaths.
- Hold the position for as long as you want.
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