10 Postures For A Peaceful Restorative Yoga Practice

Here is a Restorative Yoga sequence for you to explore, consisting of 10 nurturing postures. It has been designed for general use for people without serious injury. Although the postures themselves are very gentle, only practice to a level that feels comfortable and feel free to adjust the height of the bolsters/blankets to a level that works for you.

During Restorative Yoga, we hold the postures for some time, and they should feel comfortable and supported. If anything feels strained, either re-adjust or come out of the pose. It will help if you have everything that you need close by, so before you begin, here are the recommended supports/props.

1 x quiet space in which to practice.
1 x Yoga mat.
1 x bolster.
3 x blankets or thick towels.
2 x blocks.
1 x Yoga strap.
1 x eyebag (or cloth to put over your eyes).
1 x sarong or light blanket if you wish to cover yourself.

The Sequence

1. Supta Baddha Konasana

Hold this gentle back-bending posture for about 5 minutes, breathing calmly, with a relaxed belly.

Props:

1 x bolster.
3 x blankets/thick towels.
1 x eyebag.
1 x Yoga strap.

Menstruation:

Fine.

2. Supported Janu Sirsasana

Hold this forward bend for about 2-3 minutes each side. Make sure the head is fully resting on something. Feel free to use extra blankets/bolsters to support the head if needed.

Props:

1 x bolster.
2 x blocks (place under the ends of the bolster to give more height).
2 x blankets -- 1 for under the knee, and 1 to place on the bolster for extra height if needed.

Menstruation:

Fine.

3. Supported Upavishta Konasana

Place the bolster and any blankets right up and under the belly, so you will be fully supported. Practice for up to 5 minutes. You can turn the head to the side if it is comfortable, as long as you balance out by turning to the other side as well. If the neck does not like being turned, place the hands on top of each other and rest the forehead on them instead (looking down).

Props:

1 x bolster.
1 x towel -- to rest the head on if turning.
1 x blanket -- If you need extra height under the torso (optional).

Menstruation:

Fine.

4. Relaxing Bolster Twist 1

Practice for about 2 minutes each side.

Props:

1 x bolster.
2 x blankets -- 1 for lying on and 1 for supporting the top leg.
1 x towel -- for supporting the head.

Menstruation:

Fine to practice.

5. Bolster Twist 2

This twist is stronger than the previous one, so just hold for 1 minute each side.

Props:

1 x bolster.
2 x blankets -- 1 for lying on and 1 for supporting the top leg.
1 x towel -- for supporting the head.

Menstruation:

Not suitable as the twist is too strong.

6. Setu Bandhasana

This is a lovely and supported back-bending posture, where the shoulder and head need to rest firmly on the floor. The rest of the backside of the body is supported on the bolsters or bolsters/blankets. A strap can be loosely tied around the ankles so the legs can relax. Hold for about 5 minutes. Keep lengthening in the lower back to avoid pinching, by drawing the tail down. If it is still too strong you can practice with the legs bent.

Props:

1 or 2 x bolsters -- in the image I have used only 1 bolster, but it is possible to place another bolster under the legs if you have one, instead of the blankets.
2 x blankets -- to place under the legs if only using one bolster.
1 x strap -- to tie around the ankles so you can relax the legs.

Menstruation:

Not suitable.

7. Supported Balasana

This is a lovely and supported forward bending posture to counterpose the previous backbend. The bolster should be pressing right in under the belly, close to the pubic bone, so you are fully supported. Place an extra blanket on the bolster if needed. The head often appreciates a little support from a towel too. Practice for about 2 minutes with the head each side (4 minutes total). Or, if the head does not like being turned, place the hands on the bolster and rest the head on the hands, looking down.

Props:

2 x blankets -- 1 on the floor and 1 on top of the bolster if needed.
1 x bolster.
1 x towel -- for your head.

Menstruation:

Fine to practice.

8. Viparita Karani

Place a bolster alongside a wall, a couple of inches out, and sit sideways on the bolster. Swing the legs up the wall and shuffle in so the buttocks are fairly close to the wall. The legs can be comfortably apart for this version. If the lower back is sensitive, you may like to practice the simpler ‘Legs Up The Wall Pose’, without the bolster under the hips. If you are very tight in the back of the legs, come off the bolster and allow the buttocks to move away from the wall, so the legs will be at an angle. Stay for 5 to 15 minutes.

Props:

1 x bolster or 2 folded blankets -- to place under the hips.
1 x eyebag.

Menstruation:

Not suitable as it is an inversion.

9. Nadi Shodhana Pranayama

Raise the right hand up to the nose and place the thumb on the right side of the nose and the ring finger on the left. Practice alternate nostril breathing by exhaling through the left nostril; inhaling left; exhaling right; inhaling right, exhaling left etc. Practice for 5 to 10 minutes.

Props:

A bolster or some blankets to support the buttocks, plus any other blanket/towel support you might need to help the knees and ankles feel comfortable.

Menstruation:

Fine to practice without mula or uddiyana bandhas.

10. Supported Savasana

This is the jewel of the practice, so make sure you’re really comfortable. In this version, the back of the knees are supported with a folded blanket, and a blanket/towel is rolled up to support the curve of the neck as well as the head. Place and eyebag over the eyes and enjoy. Stay for 15 minutes.

Props:

Blankets:
1 x blanket for under the knees.
1 x blanket or towel for under the neck and head.
1 x blanket to lie on (if it’s cold).
1 x blanket or sarong to cover you (if needed).
1 x eyebag.

Menstruation:

Fine to practice.

For more details on the Benefits and Cautions of these postures, see a book such as Relax and Renew: Restful Yoga for Stressful Times by Judith Lasater.

Postures demonstrated by the author of this article, Rachel Hull.
Photographer: Haidar Ali from Spirit Yoga, Japan.
Pictures © Rachel Hull and Haidar Ali.