Restorative yoga sequence for deep rest
Four fully supported shapes held for five minutes each — a thirty-minute practice for recovery weeks and burnt-out days.
- Time
- 30 min
- Level
- Beginner
- Poses
- 5
- Goal
- Recover when your reserves are empty
Restorative yoga is not stretching. Props hold you completely so nothing has to work, and the only intention is a longer exhale.
Before you start
- Use everything: pillows, folded blankets, a rolled towel, a belt.
- If you feel a stretch, add more support until you do not.
- Warmth matters — you cool down fast lying still. Cover up.
The sequence
Bolster or stacked pillows under the whole torso, head turned to one side.
Cushion under each knee, a folded blanket along the spine.
Knees resting fully on a cushion; no effort to hold anything.
Second side, arms wherever they fall.
Calves on a chair or bolster, eye covering if you have one.
Practise it with a teacher
Sequences are a good start; a teacher watching you is better. Find a class that matches this one.