Restorative yoga offers deep relaxation and is perfect for relieving stress and restoring balance throughout the day. It can be easily integrated into your daily routine, whether you’re at home or at work. Here’s a simple guide to practice restorative yoga in as little as 5-10 minutes. I like to think of restorative yoga as less “yoga” and more self-care and a “spa” treatment.

A Step-by-Step Guide

Set up

Props:
- A yoga mat
- Pillows, blankets or towels
- Blocks or bolsters (if you have them)
- An eye pillow
Other helpful and optional items
- Essential oil and diffuser or incense and burner
- Music and headphones
- Fairy lights, candles

Find a Quiet Space

At home: Choose a peaceful room or corner or your home with soft lighting and minimal distractions.
At work: Find an unused conference room or even a quiet corner where you can lay down or sit. If you travel, find a clear space in your hotel room.

Set the Mood (Optional)

Dim the lights, light a candle, or use fairy lights to create soft, minimal lighting to reduce sensory input.
Use a diffuser with calming essential oils (a lavender + tangerine mix is currently my favorite), or burn some lightly scented incense (I love earl grey!).
A nice eye pillow is also a really sweet touch if you would prefer little light.
Relaxing nature sounds or gentle meditation music can also provide calm to your environment. (Tip: Headphones are great if you are practicing at work!)

Focus on Your Breath

Creating a comfortable, supported supine pose (on your back). You may place bolsters, pillows, blankets or towels under your knees and neck for support.
Inhaling deeply through the nose into your belly and exhaling slowly through the mouth. This helps activate your parasympathetic nervous system (the "rest and digest" system), signaling your body to relax.
Practice this for about 2 to 3 minutes.

Three Simple Restorative Poses

Child’s Pose (Balasana)

**Why It Works.**
Child’s Pose is a calming posture that helps relieve tension in your back, neck, and shoulders while grounding your energy. It promotes deep relaxation, especially when you focus on slow, steady breathing.
(Image Credit: Gaia.com)

How to Do It:
- Kneel on your mat or a blanket (something soft to support your knees); sit back onto your heels.
- Slowly lower your torso between your knees, extending your arms out in front of you, alongside your body, or on blocks.
- Rest your forehead on the floor or a block for added comfort.
- Tip: Place a rolled up towel or blanket between your heels and hips for additional support.
Hold for: 2-3 minutes or longer if time allows.

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

**Why It Works.**
This gentle inversion helps calm the nervous system, reduces stress, and improves circulation. It’s especially helpful for releasing tension in the legs and lower back after a long day of sitting or standing.
(Image Credit: Gaia.com)

How to Do It:
- Find a clear wall space and sit sideways next to it.
- Swing your legs up the wall as you lower your upper body to the floor.
- Adjust your position so your hips are close to the wall and your legs are straight against it.
- Rest your arms by your sides with palms facing up, or place one hand on your heart and one on your belly to deepen your connection to your breath.
- Tip: Use a block or towel/blanket under your hips for additional support.
Hold for: 3-5 minutes, allowing gravity to do its work.

Reclining Bound Angle Pose (Supta Baddha Konasana)

**Why It Works.**
This pose opens the hips and chest while promoting a sense of ease and surrender. It's excellent for relieving physical and emotional tension.

(Image Credit: Fitsri Yoga)

How to Do It:
- Lie flat on your back and bend your knees, bringing the soles of your feet together.
- Let your knees drop open wide, and place blocks or pillows under them for support if needed. This is what makes the pose restorative.
- Rest your arms by your sides or place them on a pillow or your abdomen for a calming effect.
- Tip: Place a blanket or towel under your neck for support and a heavier blanket of your hips for a calming effect.
Hold for: 3-5 minutes, focusing on each exhale to release any lingering stress.

Why Restorative Yoga Matters

Activates the Relaxation Response: Restorative yoga helps shift your body out of “fight or flight” mode, easing stress and reducing anxiety.
Supports Emotional Balance: These gentle poses offer the perfect opportunity for introspection, allowing you to let go of mental and emotional clutter.
Improves Sleep Quality: Regular practice can improve your ability to relax, promoting deeper, more restful sleep.
Enhances Focus: Taking even a few minutes to pause during your day can refresh your mind, helping you regain focus and productivity.

How to: A Restorative Yoga Refresh