Restorative Yoga Class

Restorative yoga is a practice used to calm the nervous system and enhance rest and relaxation. It is a slower, gentle practice that typically requires the use of yoga props. While many restorative class styles and layouts will vary teacher to teacher, the general postures are pretty wide-spread and you’ll typically see similar poses.

We’ve crafted this class template with some of our favorite restorative yoga poses to try!

Supported Child’s Pose

How to set up a restorative child’s pose:

• Grab a bolster and angle it against a block with the block on the medium height setting
• Face the bolster with your knees wide and come to lie down with your stomach against the bolster
• Turn your head to one side to let it rest against the bolster
• Gently wrap your arms around the block (like Alex is doing in the picture)

Supported Seated Wide Leg Forward Fold

How to set up a restorative seated wide leg forward fold:

• Grab 2 blankets and roll them up (these will be placed under your knees)
• Open your legs wide and place your knees on top of the 2 rolled blankets
• Grab a bolster and lay it the long way out in front of you (the same way as it was in child’s pose)
• Fold 1 more blanket and place it on top of the bolster for your head to come down onto
• Let your arms rest gently on either side of the bolster

Reclining Bound Angle Pose

How to set up a restorative bound angle pose:

• Grab a blanket and place it under your head
• Grab a bolster and a second blanket
• Place the bolster horizontally to support both of your legs with the blanket on top of the bolster
• Bring your knees, shins, and ankles up onto the bolster
• Open your knees wide and bring the soles of your feet together
• Place an eye pillow over your eyes
• Let your arms rest alongside your body, palms facing up

Restorative Side Posture (Both Sides)

How to set up restorative side postures:

• Lie on your left side with bent knees and a blanket between your knees
• Grab a bolster and place it vertically so it aligns with your body
• Place another blanket (or 2) underneath your head and wrap your body around the bolster
• For added grounded, place a weighted sandbag on your left hand
• Repeat on the other side

Legs Up The Wall

How to set up for legs up the wall:

• Place a bolster up against the wall
• Sit with one of your hips up against the wall to swing your legs up the wall and lie on your back
• Rest the heels of your feet against the wall
• Roll your shoulders underneath you to keep your chest open
• Make sure your entire lower body is supported by the bolster

Restorative Savasana

Options for restorative Savasana setups:

• Lie on your back with a rolled blanket under the base of your skull and a strap around your lower thighs (right above the knee like in the photo)
• Place a bolster under your knees and blanket under your head
• Place a blanket (or 2) across your pelvis
• Place blocks on both of your hands
• Use an eye pillow to cover your eyes

There you have it — a successful restorative yoga class sequence! Sign up for our newsletter for more yoga class sequences like this as well as online teacher trainings and much, much more. We’re so happy you’re here!