Introduction to Restorative Yin Yoga
Restorative yin yoga combines the long-held stretches of yin yoga with the deep relaxation of restorative yoga. In this approach, practitioners use yoga props such as bolsters, blankets, and yoga blocks to fully support the body. Unlike dynamic yoga poses, these restorative yin yoga poses invite you to settle into stillness, release unnecessary effort, and explore gentle yoga at a therapeutic pace. The benefits extend beyond flexibility; this practice nourishes connective tissues, calms the nervous system, and restores mental balance.
What Are Restorative Yin Yoga Poses?
Restorative yin yoga poses are positions held on the floor with the aid of props. Each pose places the body in a supported position so muscles can relax while the spine, hips, and joints receive mild stress that encourages mobility. Unlike other yoga sequences, the focus here is on finding comfort and cultivating stillness. Teachers often emphasize the rebound phase between poses, where students rest on the mat and observe circulation, energy, and sensation shifting through the body.
Key points:
- Props provide support and protection for knees, hips, and back
- Each yoga pose is held for 2–7 minutes, depending on comfort
- The aim is not depth but steadiness and sustainable sensation
Supported Child’s Pose (Balasana)
Supported Child’s Pose, sometimes called Child Pose, is one of the most grounding restorative poses. Place a bolster lengthwise on the mat, bring knees wide, and fold the torso forward so the chest rests on support. Turn the head to one side, then switch.
- Props: bolster, blankets under shins, yoga blocks for chest lift
- Benefits: releases back tension, softens hips, encourages slow exhale
Teachers cue students to inhale into the back ribs and exhale gently while allowing shoulders to relax. This yoga pose provides a safe beginning for any yin yoga sequence.
Butterfly (Baddha Konasana, Yin Variation)
Sit on a blanket, bring soles of the feet together, and allow knees to fall outward. Slide feet forward to create space for the spine to round forward. Rest elbows on a bolster or fold chest onto support.
- Props: bolster across shins, blocks under thighs
- Benefits: stretches inner thighs and spine while calming the body
Butterfly pose is one of the most approachable yin yoga poses for beginners. Hold with ease, and exit by supporting the knees before closing the legs.
Reclined Bound Angle Pose (Supta Baddha Konasana)
Lie back on a bolster with blocks under outer thighs and soles together. This restorative yoga position opens the chest, releases hip flexors, and calms the nervous system.
- Props: bolster along the spine, yoga blocks under knees, optional sandbag
- Variation: angle the bolster for more heart opening
Reclined Bound Angle yoga pose benefits the body by relieving stress and improving breath capacity. Teachers can cue students to observe the edge between comfort and stretch.
Sphinx Pose (Salamba Bhujangasana, Yin)
Lie on the floor, place forearms down, and allow the chest to lift. Elbows can move forward to reduce back compression.
- Props: blanket under pelvis, stacked fists for head support
- Benefits: strengthens the spine, gently stimulates abdominal organs
Sphinx yin yoga pose provides a mild backbend that balances forward folds. If pain arises in the lower back, adjust the position or rest flat before continuing.
Dragonfly (Upavistha Konasana, Yin)
Sit on a blanket, open legs to a wide V, and fold forward over a bolster or blocks.
- Props: bolster lengthwise between legs, yoga blocks for forearms
- Benefits: stretches inner thighs, releases the spine, hydrates tissues
Dragonfly is a deep yin yoga pose that targets hips and hamstrings. Use caution around the edge of sensation, and stay mindful of knees.
Supported Bridge Pose (Setu Bandha)
Lie on your back, bend knees, and lift hips to place a block or bolster under the sacrum. Arms relax to the sides with palms open.
- Props: block under sacrum, strap around thighs for stability
- Benefits: decompresses the spine, opens hip flexors, restores calm
This restorative yin pose helps relieve fatigue and balances energy. Exit by pressing into the mat to lift hips, then slowly lower.
Caterpillar Pose (Paschimottanasana, Yin)
Extend legs forward and fold the torso over them, resting on a bolster or blocks. Allow spine to round naturally.
- Props: bolster on thighs, strap around feet, blanket for support
- Benefits: stretches hamstrings and spine, soothes the nervous system
Caterpillar Pose is a forward-fold yoga pose that teaches patience. Hold the position for several breaths, then release into rebound.
Legs Up the Wall (Viparita Karani)
Lie on the floor with hips near a wall, extend legs upward, and rest arms at the sides.
- Props: bolster under hips, strap around legs, eye pillow for relaxation
- Benefits: improves circulation, relieves leg fatigue, calms the body
Known as one of the most restorative yoga poses, Viparita Karani is often called the “queen of restorative poses.” It is a safe inversion for most students.
Supported Reclined Twist (Supta Matsyendrasana)
From supine, hug knees in and drop them to one side onto a bolster or blocks. Extend arms wide, gazing opposite the knees.
- Props: bolster under thighs, blanket between knees
- Benefits: relieves tension along the spine, massages digestive organs
This yoga pose encourages spinal rotation without strain. If pain arises, add support under the knees or shorten the twist angle.
Shoelace Pose (Gomukhasana Legs, Yin)
Cross knees, stack shins forward, and sit on a blanket to level hips. Fold forward over a bolster if comfortable.
- Props: block under sit bones, bolster across thighs
- Benefits: stretches outer hips, glutes, and spine
Shoelace pose is an effective yin yoga pose for balancing hip mobility. Exit carefully and release legs side to side.
Supported Fish Pose (Matsyasana, Restorative)
Place a bolster or yoga blocks along the mat, sit at the base, and recline with chest lifted.
- Props: bolster along spine, block for head support
- Benefits: opens chest and shoulders, counteracts forward folds
This restorative yoga pose enhances breathing capacity and lifts mood. Teachers often include it before Savasana for integration.
Corpse Pose (Savasana
Lie flat on the floor, extend legs, and allow arms to relax outward. Support under knees can reduce lower-back strain.
- Props: bolster under knees, blanket for warmth, eye pillow
- Benefits: resets the body, integrates benefits of practice
This final yoga pose allows complete stillness. Focus on slow inhale and exhale breaths until ready to transition.
Creating a Restorative Yin Yoga Sequence
A restorative yin yoga sequence balances forward folds, backbends, twists, and inversion before ending in deep rest.
- Example sequence (60 minutes): Supported Child’s Pose → Butterfly → Sphinx Pose → Dragonfly → Supported Bridge → Caterpillar Pose → Reclined Twist (side to side) → Legs Up the Wall → Savasana
Sequences like these allow tissues to adapt while the mind becomes steady. Teachers can tailor duration or substitute restorative poses for students needing additional support.
Addressing Pain and Discomfort in Yin Yoga
Pain in a yin yoga pose is a signal to adjust. Sharp sensation in the knees, back, or hips requires immediate modification. Props such as bolsters, yoga blocks, and blankets provide safe alternatives.
- Red flags: numbness, restricted breath, joint pinching
- Adjustments: shorten hold, change position, or add support
Teachers reinforce the principle of ahimsa (non-harming). Practitioners should exit any yoga pose if pain persists and replace it with a gentler variation.
Recharge Through Restorative Yin
Restorative yin yoga poses help practitioners recharge physically and mentally. With props to support the body and careful attention to the spine, hips, and breath, each yoga pose becomes a gateway to stillness. Teachers can design restorative yoga sequences that balance energy and release tension. Practiced regularly, restorative yin becomes a healing method that enhances sleep, mobility, and peace of mind.
Heather Cumens