Be still, and let life restore itself.

Restorative Yoga uses gentle postures and long holds supported by props to invite deep rest, healing and calm. It is yoga as recovery - a return to stillness through conscious ease. Join our Restorative Yoga Community on Siila and grow with us.

Benefits

✔️ Reduces stress, fatigue and anxiety

✔️ Supports recovery, hormonal balance and sleep

✔️ Calms the nervous system and restores energy

Restorative Yoga is a practice of deep relaxation and mindful stillness. Through gentle, fully supported postures held for extended periods, it invites the body and mind to release accumulated tension. The focus is on being rather than doing, allowing the parasympathetic nervous system (the body’s natural healing response) to activate fully. It is one of the most accessible and therapeutic forms of yoga, suitable for all levels and all seasons of life.

Origins & Philosophy

Restorative Yoga evolved from Hatha Yoga and was formalized in the 20th century by B.K.S. Iyengar, who pioneered the use of props to adapt poses for deep relaxation and recovery. His student Judith Hanson Lasater later expanded and popularized the method globally. The philosophy centers on Ahimsa (non-violence) and Surrender (Ishvara Pranidhana), releasing the need to strive and allowing healing to unfold naturally. Rooted in yogic principles of balance and self-compassion, Restorative Yoga reflects the truth that stillness is an active, transformative state.

Principles & Main Characteristics

Restorative Yoga focuses on comfort, support and mindfulness.

Key elements include:

Passive postures held for 5–20 minutes using props such as bolsters, blankets and straps.
Gentle breath awareness (Pranayama) to calm the mind.
Body scanning and meditation to deepen relaxation.
Minimal physical effort, allowing the body to release rather than stretch.
Dim lighting and silence or soft music to enhance stillness and introspection.
This nurturing environment makes the practice a refuge from overstimulation, helping practitioners restore both physical vitality and emotional balance.

Medical & Wellness Benefits

Restorative Yoga is clinically recognized for reducing stress, anxiety, hypertension and insomnia. It activates the parasympathetic (“rest and digest”) response, lowering cortisol and heart rate while improving digestion and immunity. Studies from Harvard Medical School show that restorative practices improve mood, sleep quality and overall wellbeing. Regular sessions enhance hormonal regulation, assist in trauma recovery, and reduce symptoms of burnout. The deep relaxation also improves pain tolerance and emotional regulation, key for long-term resilience.

Sports & Performance Benefits

For athletes and active individuals, Restorative Yoga accelerates recovery, flexibility and focus. It balances high-intensity training with nervous system rest, preventing overtraining and fatigue. The emphasis on breath awareness improves oxygen efficiency and post-workout repair. Many sports coaches now integrate restorative sessions for mental reset, injury prevention and holistic endurance.

Beginner or Advanced?

Restorative Yoga is designed for everyone, from complete beginners to advanced yogis. No prior experience or flexibility is needed. Advanced practitioners benefit from its subtle depth, learning to surrender effort and refine awareness. It’s particularly supportive for those healing from stress, illness, pregnancy or emotional fatigue.

How a Class Works / What to Expect

A typical class begins with quiet centering and breath awareness, followed by 4–6 supported poses held in stillness. Teachers assist with props to ensure comfort and stability. Common postures include Supported Child’s Pose, Reclined Bound Angle, Legs-up-the-Wall, and Supine Twist. The atmosphere is dim, quiet and meditative. Classes often close with a guided relaxation or Nidra Yoga, leaving participants deeply rested and rejuvenated.

Communities on Siila.org

On Siila.org, you can join Restorative Yoga communities led by certified teachers who specialize in stress release and mindful healing. These circles provide a calm refuge for seekers and professionals - spaces to slow down, breathe deeply and reconnect with inner stillness.

Related Styles

Restorative Yoga connects naturally with Nidra Yoga, Hatha Yoga, Yin Yoga and Pranayama Yoga.

Rob Whyte

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