Restorative yoga poses unlike fast-paced workouts, this practice is all about slowing down, melting tension, and hitting your personal “reset” button. Think of it as a spa day for your nervous system—you’ll use props to support your body in gentle restorative yoga poses, letting gravity do the work while you breathe, unwind, and recharge.
You don’t need fancy gear or ninja-level flexibility. Before we dive in, let’s talk tools:
- A yoga mat or gym mats
- A blanket or towel
- A pillow or couch cushion
- A wall
1）Children’s Bolster Pose
- Grab Your Stuff
- A bolster → Use a couch cushion, rolled blanket, or even a fluffy pillow.
- A folded towel → For knee or hip support (because comfort is king).
- Optional: A yoga mat → If your floors hate your knees.
- Get Into Position
- Kneel down → Sit back on your heels, knees hip-width apart (no need to be perfect!).
- Place the bolster → Put it vertically between your thighs, like a giant sandwich you’re about to hug.
- Fold forward → Let your chest sink into the bolster, arms loose by your sides or wrapped around it.
- Fine-Tune Your Chill
- Head position → Rest your forehead on the bolster or turn it sideways.
- Hips floating? → Slide that folded towel under your booty.
- Breathe → Inhale through your nose, exhale like you’re fogging up a window.
Try this after a long walk or before bed.
Fun fact: Cats LOVE this pose—join them for a nap and become a yoga/cat influencer.
2）Side Lying Corpse Pose
- Grab Your Gear:
- A pillow or folded blanket → For your head.
- Another pillow or bolster → To hug or squeeze between your knees.
- Optional: A cozy throw → For maximum hygge vibes.
- Step-by-Step Slump:
- Lie on your side → Fetal position, but make it zen.
- Head Support: Rest your head on the pillow—ear aligned with shoulder.
- Knee Pillow Sandwich: Place the second pillow between your knees/ankles.
- Arm Placement: Top arm can rest on the floor in front of you or hug the pillow like it’s your emotional support waffle.
- Fine-Tuning:
- Hips Stacked: Keep ’em aligned—no collapsing forward!
- Breathe : Breathe in slowly through your nose, then exhale like you are deflating a balloon.
Add a weighted blanket for a “hugged by clouds” effect. ☁️
3）Half Leg Raise Pose
This pose is great for people with tight hamstrings, tired legs, or those who sit for long periods of time.
- Lie Down Like a Starfish
- Stretch out on your back, legs straight, arms by your sides.
- Lift One Leg
- Bend one knee, hug it to your chest, then slowly straighten it toward the ceiling.
- Pro Tip: If your hamstrings scream, keep the knee bent or loop a strap around your foot.
- Hold & Breathe
- Keep the other leg grounded (pretend it’s glued to the floor).
- Stay here for 1-3 minutes, breathing like a sloth on vacation.
- Switch Sides
- Repeat on the other leg—fairness matters, people!
| Body Part | Benefits |
|---|---|
| Hamstrings | Stretches tighter-than-jeans muscles |
| Lower Back | Eases tension from sitting/slouching |
| Mind | Forces you to slow down |
4）Putting Your Legs Up Against A Wall
- Claim Your Wall
- Scoot your hips close to the wall.
- Swing your legs up so they rest vertically against the wall.
- Get Comfy
- Arms out to the sides like a starfish or hands on your belly for a mini massage.
- Pro Tip: Slide a folded blanket under your hips if your lower back feels cranky.
- Breathe & Zone Out
- Close your eyes, sigh dramatically, and pretend you’re floating in zero gravity.
5）One Blanket Backbend
- Grab Your Gear:
- 1 firm blanket → Fold it into a thick rectangle (about 2-3 inches thick).
- Optional: A pillow for head/neck support (if your blanket’s too firm).
- Lie Down & Position:
- Place the blanket horizontally under your mid-back (not your lower back!).
- Aim for the edge of the blanket to align with the bottom of your shoulder blades.
- Chill Like a Pro:
- Let your arms flop out to the sides, palms up.
- Bend your knees, feet flat on the floor (happy lower back = happy life).
6）Recovery Wheel Pose
- Grab Your Gear:
- A yoga wheel → No wheel? Use a foam roller, rolled-up blanket, or medicine balls.
- A yoga mat → For grip (and to protect your floor from drama).
- Step-by-Step Zen:
- Sit on the floor → Place the wheel behind you, touching your lower back.
- Lean back slowly → Let the wheel roll under your spine as you lower your head and arms overhead.
- Feet flat or legs crossed → Whatever feels like a hug, not a wrestle.
- Fine-Tune Your Chill:
- Adjust the wheel → Move it up/down to target tight spots.
- Arms out like a starfish or hands behind your head.
7）Savasana with Your Knees Bent
- Folks with achy backs
- Pregnancy or bloating days
- Anyone who wants to relax without feeling like a stiff board!
- Grab Your Gear:
- A yoga mat or soft surface → Grass, carpet, or your couch.
- Optional: A pillow or rolled towel → For under your knees.
- Get Comfy:
- Lie flat on your back, knees bent, feet hip-width apart.
- Let your knees gently knock together or keep them apart.
- Arms by your sides, palms up or hands resting on your belly.
- Level Up:
- Slide a pillow under your knees → Instant lower back relief!
- Add a folded blanket under your head → For neck nirvana.
These 7 restorative yoga poses are your secret weapon to steal moments of calm, even on your busiest days. Yoga isn’t about X.com-worthy poses—it’s about how you feel, not how you look. Even 10 minutes of intentional breathing can reset your day.
Welcome! I’m Jordan Mitchell, the dedicated editor at Leadman Fitness, where we specialize in manufacturing high-quality bumper plates, barbells, weight machines, kettlebells, and dumbbells. With a passion for fitness and a keen eye for detail, I ensure that our product information is clear, accurate, and engaging for our customers. My role involves collaborating closely with our design and production teams to highlight the innovative features and superior craftsmanship that set Leadman Fitness apart in the industry. Whether you’re a professional athlete or a fitness enthusiast, I’m here to provide you with the information you need to achieve your training goals with our top-of-the-line equipment.