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10 Best Restorative Yoga Poses With Benefits


Do you want to relax your mind, bust stress and feel better about yourself every day? Possibly you are taking stress about performing all your chores timely and appropriately as being a responsible housewife or a businesswoman.

This is where restorative yoga can be an ultimate mind-calming solution. In fact, it is one way to achieve a peaceful state of mind and that too in a cozier manner. Sounds mind-relaxing!

Pondering over what it actually is? Get to know more about restorative yoga below:

What Is Restorative Yoga?

Restorative yoga intends for you to perform comfortable and supportive poses to make you get rid of mood swings and be benefited by absolute relaxation.

Moreover, it incorporates the use of props, for instance, blocks or a pillow so to offer support to your body for deeper breathing and muscle’s soothing.

Looking for more reasons to give a try to restorative yoga? You will be compelled to perform it after knowing how it transforms and effects your mind and body.

If you are looking for yoga to lose weight, here I have 11 Best Yoga Poses For Weight Loss.

Benefits of Restorative Yoga:

In terms of health benefits, restorative yoga has a lot to offer you:

1. Fat-Flushing:

One reason why restorative yoga can be helpful in flushing fat is that it causes a significant drop in stress hormone. Notably, the lower levels of stress hormone namely cortisol are linked with weight loss.

It is interesting to know that females who performed restorative yoga for more than 48 weeks burnt more subcutaneous fat than those who adopted a more active regime of stretching. The results were attained by a study conducted at the University of California.

Also, people who perform yoga lose more weight than those who only do the stretches.

2. Stress Reliever:

Alarmingly, more people are becoming victim to stress and anxiety disorders every year.

Such conditions, when left untreated, can cost you negative health outcomes such as issues of the digestive tract, sleeplessness, losing or putting on weight and many more.

However, restorative yoga serves as an effective solution to relieve stress and fight anxiety.

3. Immunity Boosting:

Restorative yoga, when practiced regularly, aids in improving your immunity. In this way, you are less likely to fall prey to various infections as well as developing a chronic disease.

4. Improves the Quality of Sleep:

If you are having sleepless nights, waking up early in the morning to prepare breakfast for your family appears to be very hard, right?

Among other health conditions, poor quality of sleep has an association with depression, hypertension as well as obesity. So, suffering from any of these conditions can interfere with your sleep.

Nonetheless, restorative yoga is there to improve your sleep quality so you could have a good night sleep.

Restorative yoga may have a role in the regulation of sleep hormone called melatonin, thereby, putting an effect on your sleep quality.

5. It Makes You More Flexible and Improves Balance:

You can acquire more flexibility and balance by doing restorative yoga on a regular basis.

Restorative Yoga Poses:

The restorative yoga poses are doable at anyplace.

Here are 10 of the restorative yoga poses that every woman needs to know for a good reason. More interestingly, all of the below-mentioned yogic poses offer benefits to your health in different ways.

1. Ward Off Fatigue with Restorative Child’s Pose/Balasana:

Image Credit: yogajournal.com

By increasing blood flow, child’s pose aids in the elimination of fatigue-causing stress.


  • Initially, kneel on the ground.
  • Bring together your feet and knees.
  • Move forward slowly by sitting on your heels and, bringing your torso to the block (or any object for support) and forehead to the floor.
  • On the ground, lay your hands in conjunction with your chest.
  • Let your shoulder’s fronts move in the direction of the earth by loosening up your shoulder blades.
  • Close your eyes and breathe deeper for relaxation.
  • Breathe slowly and take a few minutes rest in this pose.

2. Improve Digestion with Reclined Bound Angle Pose/Supta Baddha Konasana:

Reclined Bound Angle Pose or Supta Baddha Konasana

Image Credit: yogajournal.com

Performing Supta Baddha Konasana can ease digestive tract issues such as constipation and indigestion.


  • Lie on your back straight with straightened legs.
  • Place your heels in the direction of your pelvic area.
  • By letting your thighs come apart, breathe out.
  • Allow opening up your knees so your feet’s bottoms hit each other.
  • Pull your heel near the direction of your pelvic region in a careful way to feel great resistance.
  • Maintain this pose for 5 minutes.

3. Ease Childbirth with Bound Angle Pose/Baddha Konasana:

Bound Angle Pose or Baddha Konasana

Image Credit: yogajournal.com

Pregnant females can get the advantage of this yogic pose as it is claimed to ease childbirth.


  • On a flat surface, sit straight and stretch out your legs.
  • Breath out and turn your knees to make your soles touch each other.
  • Try to bring your heels nearer to the pelvis region while forcing your heels close together.
  • With the help of your thumb, middle and the index finger, hold each foot’s big toe.
  • Don’t make attempt to press your knee in the earth’s direction. Instead, move up and down your knees such as a butterfly’s wings for increasing your hip mobility’s range without exerting an unnecessary continual force on the joint of your hip.
  • Stay in this position for 1-5 minutes.

4. Enhance Reproductive Performance with Happy Baby Pose/Ananda Balasana:

Happy Baby Pose or Ananda Balasana

Image Credit: gaia.com

This pose has proven effects on the improved reproductive system’s performance in both males and females.


  • Lie down on your spine straight.
  • Breathe out and move your knees towards the abdomen.
  • Broader than your chest, nicely wide-open your knees.
  • Take your feet’s sole in the upward direction and reach up to grab the feet’s outside.
  • To serve this purpose efficiently, you can use yoga straps or can hold your shin.
  • Ensure bringing your shins upright to the floor, your knees and ankle will be in an erected line.
  • In the direction of your body, pull down your feet gently for experiencing the resistance and relieving your groin’s stiffness.
  • Keep your shoulder blades retracted for experiencing optimal lower body stretch.
  • Maintain this position for 1-3 minutes.

5. Bust Stress with Fish Pose/Matsyasana:

Image Credit: yogajournal.com

By allowing stronger respiration and proper breathing, the fish pose can be a great stress-buster.


  • With your hands placed beside your body, straighten together your legs, and lie down on the ground.
  • Slightly raise your pelvis for sliding down your hands beneath your hips.
  • Breathe in and turn your elbows pressing down your forearms to help your upper body raise upward.
  • Lift your upper back, torso, head, and shoulders off the ground.
  • Drop back your head and let your head’s top relax on the mat of yoga.
  • Keeping with the rhythmic breathing, stay in the pose for a few seconds.
  • At the beginning position, raise your head while dropping your torso and adopt a beginning position.
  • Take rest and perform 6-8 reps.

6. Better Blood Circulation with Supported Side-Lying Pose: (Supported with Blocks)

Supported Side-Lying Pose

Image Credit: crystaltreeyoga.com

Just like other restorative yogic poses, Supported Side-Lying Pose is effective in improving blood flow all over your body.


  • To an angle of 90 degrees, turn your knees by lying on your side.
  • Between your knees, place the first block.
  • Beneath your head, place the second block.
  • On the floor, stretch out the bottom of your arm in front and let the top of your arm to relax beside your abdomen.

7. Get Rid of Insomnia with Corpse Pose/Savasana:

Image Credit: chicagonow.com

You can get good quality sleep and avoid insomnia by doing corpse pose.


  • Lie on your spine flat.
  • Your hands should be on your side and facing your palms. Relax.
  • Close your eyes and take deep and slow breaths through the nose.
  • Begin to focus from your head to toe. In this way, you are intentionally resting each of your body’s part.
  • Progress without special body parts.
  • Take deeper breaths.
  • Perform it for 3-5 minutes.

8. Relieve Chronic Pain with Legs Up the Wall/Viparita Karani:

Legs Up the Wall or Viparita Karani

Image Credit: drweil.com

Certain restorative yoga poses with the inclusion of Legs Up the Wall can relieve chronic pain.


  • Initially, set up a convenient space around a wall.
  • You can even lie in your bed with legs up the headboard.
  • Then, bring your hips at maximum-possible nearer to the wall.
  • Try adopting an L-shaped position by initiating mobility of your feet up the wall.
  • For facilitating a cozier space, you can make any adjustments such as placing a pillow beneath your head.
  • Now it is the time to concentrate on your breath. Attempt to extend your breath. Breathe in and out deeply and slowly through your nose.
  • Maintain this pose for 5 minutes.

9. Strengthen your Lower Spine with Supported Relaxed Bridge: (Supported with sandbag)

Relaxed Bridge Pose Supported with Sandbag

Image Credit: yogauonline.com

This yogic pose is beneficial for strengthening your lower back.


  • Lie down on your spine.
  • For making a bridge pose, keep your feet flat on the floor and press up.
  • At your spine’s base, keep a sandbag right beneath your butts, and rest onto the sandbag.

10. Improve Flexibility with Supported Iron Cross Twist:

Supported Iron Cross Twist yoga pose

Image Credit: yogajournal.com

This block supported restorative yogic pose is good for improving your flexibility.


  • Stretch out your arms to your sides by lying down on your spine.
  • Up to the height of your hip, turn one of your knees and cross it over your midline for twisting your hips to the direction.
  • Beneath that knee, place two blocks for allowing relaxation in this twisted pose.

Wrapping it Up

In spite of offering various health benefits, performing certain restorative yoga poses can be problematic for people with certain health conditions at times. Such as, it can aggravate headaches in individuals suffering from migraine.

Apart from that, certain poses when performed on an empty stomach can result in unhealthy outcomes e.g., cramps.

For that reason, it is recommended to consult your doctor and a fitness expert prior to performing any of the restorative yoga poses.


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