Restorative yoga is a practice designed not for stretching or strengthening muscles, but for activating the body’s innate relaxation response. The intention is to stimulate the parasympathetic nervous system, often called the “rest and digest” system, which lowers the heart rate and blood pressure to counter the effects of chronic stress. This practice achieves deep relaxation by fully supporting the body in passive postures using various props, allowing muscles to soften completely without any sensation of strain or stretch. Unlike Yin Yoga, which applies moderate stress to deep connective tissues like fascia and ligaments, Restorative Yoga aims for minimal physical sensation, ensuring the nervous system receives a signal of profound safety and rest.
Essential Equipment and Setup
The physical design of a Restorative class centers on the extensive use of props to create a “nest” for each student. Bolsters are the most frequently used item, serving as large, supportive cushions for the torso, head, and limbs in reclined or forward-folding poses. Blocks are used to fill smaller gaps, providing stable support under knees, hands, or the base of a bolster to adjust height. Blankets, ideally firm and easily foldable, are used liberally to add cushion, block drafts, and cover the student for warmth, as body temperature drops during deep relaxation.
Sandbags, typically weighing between five and ten pounds, are used to add a gentle, grounding weight across areas like the hips or abdomen, which can help to calm the autonomic nervous system. Eye pillows, often scented with lavender, are placed over the eyes to block out light and mute visual sensory input, encouraging the practitioner to turn their focus inward. A yoga strap is not used for stretching, but rather to create a closed loop that can securely hold the legs or arms in place without muscular effort, such as in a supported bridge pose.
Principles of Restorative Sequencing
Restorative sequencing is characterized by its slow pace, minimal movement, and extended hold times, which is a significant departure from most other styles of yoga. A typical class, even one lasting 60 to 90 minutes, will contain only three to five postures to maximize the time spent settled in each shape. The goal is to minimize transitions, allowing a student to move from one fully supported pose to the next with minimal disruption.
Each posture should be held for a significant duration, generally ranging from 10 to 20 minutes, to give the nervous system adequate time to down-regulate and fully release tension. When selecting poses, a teacher should aim to gently move the spine in all its natural directions throughout the class, including a mild forward fold, a passive backbend, and gentle twists. Crucially, the teacher must prioritize poses that can be fully supported, meaning the student should feel zero strain or muscular engagement at any point during the hold.
Creating a Supportive Environment
The environment for a Restorative class must be meticulously managed to enhance the sense of security and encourage deep sensory relaxation. Lighting should be low and soft, ideally relying on natural light or dimmable fixtures, as bright or harsh lights can stimulate the nervous system. Temperature control is paramount; the room should be comfortably warm, and the teacher should encourage students to use blankets, as body temperature decreases during deep rest.
The teacher’s verbal delivery is also an integral part of the atmosphere, requiring a quiet, slow, and measured tone of voice. Once students are fully settled into a supported posture, the teacher should offer only minimal verbal cues, allowing for long periods of intentional silence. The class often concludes with a guided relaxation technique, such as a body scan, where the teacher gently directs the student’s awareness through their body to integrate the experience of rest.
Safe Adjustments and Modifications
Safety in a Restorative class is centered on honoring physical limitations and ensuring that the support provided is non-forceful. It is paramount that the teacher adopts a hands-off approach unless they have explicit consent and advanced training in subtle, supportive touch. Instead of physical adjustments, the teacher should rely on verbal instruction to guide students in using props to make micro-modifications for optimal comfort. For students with lower back pain, placing a rolled blanket under the knees while lying supine can relieve tension in the lumbar spine.
For pregnant students, particularly those in the second and third trimesters, modifications are necessary to avoid prolonged time on the back, which can compress the vena cava. Poses should be transitioned to a supported side-lying position, using bolsters and blankets to support the belly and place between the knees. Teachers should always check in with students immediately before a long hold to confirm they are comfortable and then again as the hold concludes, ensuring the posture has been received safely and without discomfort.