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Restorative Yoga At Home (Discover The Art Of Deep Renewal)

I got to something to tell you, restorative yoga has completely changed my life! 

It’s like finding a cozy retreat amid chaos. 

Picture this: sinking into each pose, feeling the tension melt away, and embracing that inner peace that comes with it. 

Ahh, it’s pure bliss!

And guess what? 

I want you to experience this incredible journey with me. So, what’s this restorative yoga all about? It’s all about relaxation and restoration, my friend. 

We’re talking about gentle poses supported by props, helping us surrender and let go.

It’s like giving ourselves a big ol’ hug, physically and mentally

Trust me; it’s a game-changer.

Life can get pretty crazy, right? 

But here’s the thing: we can create a little slice of tranquility right at home. 

We’ll carve out our own serene space, where we can tune inwards, reconnect with our true selves, and find calm amidst the storm. 

It’s like our secret hideout for self-care.

In this article, I’ve got you covered. I’ll review everything you need to know to set up your restorative yoga practice at home. 

From creating that sacred space to exploring essential poses, designing restorative yoga sequences, and self-care practices, we’ll leave no stone unturned.

Get ready, my ladies. Our adventure of self-discovery is about, to begin with, restoration and inner balance. 

Together, we’ll unlock the magic of restorative yoga and transform our homes into sanctuaries of solace, healing, and rejuvenation. 

It’s time to acknowledge the transforming potential of restorative yoga right where you are.

So, grab your comfiest clothes, roll out your mat, and dive into this incredible adventure. 

Get ready to find your zen in the coziness of your own space. Let’s do this!

Creating A Serene Space

a lamp beside a bed

Creating a serene and inviting space is essential when practicing restorative yoga at home. 

This space will be your sanctuary, a haven of tranquility where you can fully immerse yourself in the practice. 

Here are some steps to help you set up your restorative yoga space:

Find A Quiet And Comfortable Area

a minimalist living room

Look for a quiet corner or a dedicated room where you can practice without distractions. 

Ensure that the space is clean, clutter-free, and well-ventilated.

This will allow you to fully relax and focus on your practice without external disturbances.

Gather Props And Equipment

a person rolling a yoga mat

Restorative yoga relies heavily on props to support and enhance the poses.

Gather essential props such as bolsters, blankets, blocks, and straps. 

These props will provide stability, comfort, and the necessary support to hold the poses for an extended period.

For example, I love using a bolster to elevate my chest and support my spine in gentle backbends. 

It helps me to fully surrender into the pose and experience a deep opening in my heart center.

Set The Ambiance With Lighting And Music

a clean living room

Create a soothing atmosphere by adjusting the lighting in your space. Soft, warm lighting or dimmed lamps can create a calming effect. 

You can also incorporate candles or string lights to add a touch of ambiance.

Furthermore, choose gentle, instrumental music or nature sounds to accompany your practice. 

The tranquil melodies will help to relax your mind and deepen your connection with your body.

Remember, your restorative yoga space is a reflection of your inner sanctuary.

Take the time to personalize it with meaningful objects, plants, or artwork that bring you joy and serenity. 

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Yoga has multiple benefits when it comes to mental health.

Make it a place where you can truly let go and find peace.

Essential Restorative Yoga Poses

a woman standing on her yoga mat

In restorative yoga, certain poses stand out for their ability to facilitate deep relaxation, release tension, and restore balance to the body and mind. 

Explore some essential restorative yoga poses to help you experience profound rejuvenation and inner calm.

Supported Child’s Pose

a woman doing yoga in the grass field
  • Find a comfortable space on your mat and kneel.
  • Place a bolster or folded blanket in front of you and slowly lower your torso onto it, allowing your forehead to rest gently on the support.
  • Extend your arms forward or rest them alongside your body, palms facing up.
  • Stay in this position for 5-10 minutes, focusing on deep belly breathing and allowing your body to surrender to the support beneath you.

Legs-Up-The-Wall Pose

a woman with her leg up to the wall
  • Sit sideways with one hip against the wall.
  • Gently lie down on your back while swinging your legs up the wall.
  • Adjust your distance from the wall until you feel a comfortable stretch in your hamstrings and calves.
  • For additional support, place a folded blanket or bolster beneath your hips.
  • Lay your arms next to your body or place them on your stomach. 
  • Close your eyes and allow gentle inversion to alleviate leg or lower back tension.
  • Stay in this pose for 10-15 minutes, focusing on slow, deep breaths and embracing the sense of grounding and release.

Supported Reclining Bound Angle Pose

a woman doing yoga
  • Sit on your mat with your legs extended in front of you.
  • Kneel and bring your feet together while allowing the sides of your knees to open up.
  • Place a bolster or folded blankets behind you and recline onto the support, ensuring that it aligns with the length of your spine.
  • Support your head and neck with additional blankets or a pillow if needed.
  • Relax your arms alongside your body, palms facing up.
  • Close your eyes and surrender to the gentle opening and release in your hips and inner thighs.
  • Remain in this pose for 8-10 minutes, focusing on deep, steady breaths and embracing the sensations of surrender and renewal.

Supported Savasana

a woman doing yoga beside candles
  • Lie down on your back with a bolster or folded blankets placed lengthwise beneath your knees.
  • Ensure that your entire body is supported and comfortable.
  • Your arms should be at your sides and your palms facing up.
  • Close your eyes and allow your body to melt into the support beneath you.
  • Relax deeply, letting go of any tension or thoughts that arise.
  • Stay in this pose for 15-20 minutes, embracing the stillness and relishing in the complete surrender and restoration it offers.

Incorporating these restorative poses into your practice allows your body to rest deeply and restore its natural balance. 

I find immense solace in a supported child’s pose, especially after a long and tiring day. 

It gently eases tension in my back, shoulders, and hips, allowing me to release stress and find a sense of calm within

Experiment with these poses, listen to your body, and discover which ones resonate with you the most.

Designing A Restorative Yoga Sequence

a woman writing in a notebook

Designing a well-rounded restorative yoga sequence is an art that allows you to tailor your self-care practice to your unique needs and intentions. 

This section will explore key considerations for creating a restorative yoga sequence that balances effort and rest, targets specific areas of tension or fatigue, and adapts to your requirements.

Balancing Effort And Rest

a person wearing socks

A well-designed restorative yoga sequence strikes a delicate balance between gentle effort and deep relaxation. 

Incorporating both active and passive poses ensures that you engage your body while allowing it to release tension and find restoration. 

Alternate between poses that require gentle muscular engagement, such as gentle stretches or mild twists, and fully supported, relaxing poses that promote deep relaxation. 

By finding this balance, you cultivate a sense of harmony and holistic well-being within your practice.

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Adapting The Sequence To Your Needs

a woman sitting on a yoga mat

Remember that your restorative yoga practice is unique to you. It should adapt to your individual needs and circumstances. Be attentive to your body and listen to its cues. 

If a specific pose feels uncomfortable or too intense, feel free to modify or skip it; likewise, if you need to spend more time in a particular posture, an honor that needs. 

Your restorative yoga practice is an opportunity for self-care and self-awareness, so trust your intuition and adjust accordingly.

To illustrate the process of designing a restorative yoga sequence, let’s consider a scenario. 

Imagine that you’ve been experiencing tightness and discomfort in your shoulders and neck due to prolonged sitting and computer work. 

Here’s how you can create a sequence to target those areas:

  • Begin with a gentle warm-up, such as neck rolls and shoulder shrugs, to loosen up the neck and shoulder muscles.
  • Transition into a supported child’s pose, using props like bolsters and blankets to provide gentle traction and support for your upper body.

    This pose will help release tension in your shoulders and relax your neck.
  • Move into a supported shoulder opener, lying on your back with a bolster or rolled-up blanket placed lengthwise beneath your spine.

    Allow your shoulders to open and relax into the support.
  • Conclude the sequence with a longer hold in supported savasana, fully supported with props to provide deep relaxation and rejuvenation for your entire body.

Note that this is only one example of the things you can do in designing a restorative yoga sequence. 

Feel free to experiment, explore different poses, and adapt to your requirements and tastes.

By intentionally designing a restorative yoga sequence that balances effort and rest, targets specific areas of tension or fatigue, and adapts to your needs, you create a practice that nurtures your body, mind, and soul.

Practicing Self-Care Off The Mat

a woman doing yoga in front of her laptop

In the realm of restorative yoga, the practice extends far beyond the boundaries of the yoga mat.

It is an invitation to cultivate self-care and mindfulness in our daily lives. 

Incorporating restorative principles into our routines can create a nurturing environment supporting our well-being. 

Let’s explore how to practice self-care off the mat through mindfulness, prioritizing sleep and rest, and nurturing our body and mind.

Incorporating Mindfulness Into Daily Life

a woman doing yoga

Mindfulness is the art of being fully present in the present moment, cultivating non-judgmental awareness of our thoughts, feelings, and sensations. 

We can infuse each moment with calm, intention, and gratitude by bringing mindfulness into our daily lives. 

Start your day with a few moments of stillness.

Set an intention, practice deep breathing techniques, or gently meditate to ground yourself before the day begins.

Pay attention to the nourishment you provide your body. Slow down during meals, savor each bite, and appreciate the flavors and textures. 

Connect with the eating experience and listen to your body’s cues of hunger and fullness.

Prioritizing Sleep And Rest

a woman sleeping in her bed

Quality sleep and rest are fundamental pillars of self-care planning. They allow our bodies and minds to recharge, heal, and rejuvenate.

Create a soothing bedtime ritual that prepares your mind and body for sleep.

This could include reading a book, taking a warm bath, or practicing relaxation techniques.

Ensure that your bedroom is conducive to restful sleep. Make it dark, quiet, and at a comfortable temperature. 

Invest in a supportive mattress and cozy bedding, and consider using white noise or calming music if needed.

Take part in relaxation-promoting activities, like deep breathing exercises, progressive muscle relaxation, or gentle stretching before bed. 

These practices can help calm the nervous system and prepare the body for sleep.

Prioritizing sleep and rest allows us to replenish our energy, improve cognitive function, and enhance overall well-being.

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Immerse Yourself In The Blissful Art Of Deep Relaxation Today!

Download my free comprehensive self-care checklist, designed to guide you in nurturing different aspects of your well-being. 

Explore basic self-care practices, workplace self-care strategies, spiritual nourishment, and emotional well-being. 

This checklist reminds you to prioritize self-care in all areas of your life, creating a foundation for holistic well-being.

By incorporating restorative yoga into our daily lives, we cultivate a deep connection with ourselves and prioritize self-care. 

But our journey doesn’t end on the yoga mat. It extends beyond physical practice and into our everyday lives. 

To fully embrace the benefits of restorative yoga, let’s integrate self-care practices off the mat.


How Can I Practice Restorative Yoga At Home?

Practicing restorative yoga at home is a beautiful way to nurture yourself and find inner peace. 

To get started, create a calm and inviting space in your home. 

Find a spot to set up your yoga mat and gather props, such as blankets, bolsters, or pillows. 

Make it cozy and serene adding soft lighting, candles, or soothing music if you’d like.

Once you’ve set up your space, it’s time to dive into the practice itself. Begin by selecting a few restorative yoga poses that resonate with you. 

These poses are typically gentle, supported, and focused on relaxation and release. Some typical restorative poses include the supported child’s pose, reclining bound angle pose, and legs-up-the-wall pose.

As you settle into each pose, focus on your breath and allow yourself to surrender fully. Use props to support your body and find comfort in the pose. 

Stay in each pose for several minutes, letting yourself go and unwind. Remember, restorative yoga is all about finding deep relaxation and restoration.

What Home Props For Restorative Yoga?

When practicing restorative yoga at home, having a few props on hand can significantly enhance your experience and support your body in finding comfort and relaxation. 

Here are some standard props used in restorative yoga:

  • Yoga Bolster: A bolster is a long, firm pillow supporting various poses.

    It’s typically used to elevate and cushion the body, promoting relaxation and releasing tension.

    You can place it under your knees, back, or torso depending on the pose.
  • Yoga Blocks: Blocks are helpful for modifying poses and providing additional support.

    They come in different sizes and can raise the floor closer to you or provide stability and balance. You can put blocks beneath your hands, feet, or hips to help you find proper alignment and comfort.
  • Blankets: Blankets are versatile props that can be folded or rolled to support different areas of the body.

    They can provide extra cushioning, warmth, and support. You can use blankets to prop up your head, create padding for your knees or ankles, or add a layer of comfort in various poses.
  • Yoga Strap: A sturdy strap with a buckle or D-ring. It assists in stretching, deepening poses, and improving flexibility.

    The strap can extend your reach or support your body in specific stretches or restorative poses, allowing you to relax more deeply.
  • Eye Pillow: An eye pillow is a small, weighted pillow filled with soft materials like flaxseeds or lavender.

    Placing it gently over your eyes during relaxation or meditation can help relieve eye strain, promote a sense of calm, and enhance your overall relaxation experience.

Can I Do Restorative Yoga Every Day?

Absolutely! Restorative yoga can be practiced daily if that feels good for you. Regarding frequency, there are no strict guidelines. 

Some people find immense benefit from incorporating a daily restorative practice into their routine, even just for a few minutes. 

It provides a consistent space for relaxation and rejuvenation amidst the demands of daily life.

However, your restorative yoga practice frequency is based on your requirements and interests.

You may engage in restorative yoga once or twice a week or whenever you need to relieve stress and anxiety.

Can Restorative Yoga Be Done In A Chair?

Yes, restorative yoga can be adapted to be done in a chair!

Chair yoga is an attractive option for those with difficulty getting to the floor or who prefer a seated practice. 

It allows you to experience the benefits of restorative yoga while being supported and comfortable in a chair.

To practice restorative yoga in a chair, you can start by finding a sturdy chair without wheels. 

Sit towards the edge of the chair hip-width apart, feet level on the ground. Keep your spine tall and relaxed, allowing your shoulders to soften.

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