13 Restorative Yoga Poses for Rest, Healing, and Better Sleep (2025)

Restorative yoga promotes mental and physical relaxation and renewal. Unlike other forms of yoga, restorative yoga poses are designed to support the muscles and spine in a resting position, with the primary goal of reducing stress and tension. Hold each pose for three to five minutes, then gradually increase the time as you feel comfortable.

1. Supported Fish Pose

The supported fish pose (Matsyasana) positions you in a gentle backbend. You'll need a bolster, pillow, or folded blankets for support as you do the following:

1. Sit with your legs straight out in front of you.
2. Position a bolster (or a pillow folded to support your back) lengthwise on the ground directly behind you.
3. Slowly lie back onto the bolster, pillow, or folded blanket.
4. Rest your arms comfortably out to your sides with your palms facing upward.
5. Maintain this pose for five minutes.

You can place a rolled towel under your knees to reduce strain on your back.

2. Child's Pose

The child's pose (Balasana) can be used for relaxation by placing folded blankets or pillows under your torso, as follows:

1. Kneel with your knees spread comfortably wide, with your big toes touching each other.
2. Place your pillows or folded blankets lengthwise in front of you.
3. Drape your torso over the pillows, with your forearms comfortably resting on the floor overhead or by your sides (parallel to your legs).
4. Turn your head to one side, then turn to the other side halfway through the pose.

3. Corpse Pose

Corpse pose (Savasana) is a traditional resting pose used in many different types of yoga that is done like this:

1. Lie flat on your back.
2. Separate your legs slightly and allow your toes to turn to the sides.
3. Rest your arms comfortably out to your sides with your palms up.
   

4. Legs-Up-the-Wall Pose

In addition to relaxation, this legs-up-the-wall pose (Vaparita Karani) also helps improve circulation:

1. Sit sideways with your right hip next to the wall.
2. Lie down on your left side, then turn your body and rest your feet against the wall.
3. Lie flat on your back and straighten your legs on the wall.
4. Rest your arms comfortably at your sides, palms up.

5. Resting Pigeon Pose

The resting pigeon pose (Salamba Kapotasana), explained here, improves hip flexibility while promoting relaxation:

1. Begin on your hands and knees.
2. Bend your right knee and bring it toward your right wrist. At the same time, position your left foot comfortably between your left wrist and knee. Rest your leg on the ground.
3. Straighten your left leg behind you.
4. Place a folded blanket or pillow under your right hip and another lengthwise in front of your torso.
5. Hinge forward at your hips and rest your torso on your blankets.
6. Repeat this pose on the opposite side.

6. Adept's Pose

Adept's pose (Siddhasana) is a seated relaxation pose, done as follows:

1. Sit on a firm surface.
2. Bend your knees and cross your legs, bringing the sole of each foot toward the opposite thigh.
3. Rest the outside of your knees on the floor. If needed, place a folded blanket or pillow under each knee for support.
4. Keep your spine straight and rest your hands on your legs.

7. Seated Forward Bend

If you lack flexibility, folded blankets or pillows can be placed on top of your thighs to support your upper body during this seated forward bend (Paschimottanasana):

1. Sit with your legs straight out in front of you.
2. Hinge forward at your hips, reaching your hands toward your toes.
3. Rest your torso on your thighs, keeping your neck neutral.

8. Reclining Bound Angle Pose

If you cannot comfortably rest in this reclining bound angle pose (Supta Baddha Konasana), place pillows or folded blankets under your back and knees:

1. Lie on your back.
2. Bend your knees and bring the soles of your feet together.
3. Lower your knees to the floor.
4. Rest your arms at your sides with your palms facing up.

9. Supported Bridge Pose

You can do this supported bridge pose (Setu Bandha Sarvangasana) using a yoga block for support:

1. Lie on your back with your arms resting by your sides.
2. Bend your knees and place your feet flat on the ground.
3. Press down through your feet and lift your hips off the ground.
4. Place the block under your pelvis, supporting your tailbone.
5. Relax onto the block.
   

10. Reclining Hero Pose

This reclining hero pose (Supta Virasana) can be done with or without a bolster:

1. Kneel with your buttocks resting on your heels, supporting your weight through your toes.
2. Slowly lower yourself down until your buttocks are resting on the ground between your feet.
3. Using your hands for support, lower yourself onto your back (or onto a bolster behind you).
4. Grasp your heels with your hands. Alternatively, you can rest your arms by your sides or over your head.

11. Supported Half-Frog Pose

Perform the supported half-frog pose (Ardha Bhekasana) with one leg bent, then repeat with the opposite leg in a bent position, as follows:

1. Position a large bolster lengthwise on the ground.
2. Lie on your stomach with the upper half of your body on the bolster.
3. Rest your forearms on the ground on each side of the bolster.
4. Turn your neck to one side and rest your head on the bolster.
5. Bend your right knee, reach back with your right arm, and grasp your foot.

12. Seated Cat Cow

This seated cat cow pose (Marjaryasana-Bitilasana) is performed sitting in a chair instead of the traditional hands and knees position:

1. Sit up straight in the middle of the seat of a firm chair.
2. Place your feet flat on the floor and rest your hands on your thighs.
3. Keeping your torso upright, inhale and arch your back, looking up toward the ceiling.
4. Exhale and round your back, bringing your chin toward your chest.
5. Repeat for several breaths.

13. Supported Knee Twists

Supported knee twists provide additional support to the muscles of your spine as you perform this relaxation pose:

1. Lie flat on your back with a bolster under your knees.
2. Keeping your knees bent, rotate your lower back to the right until your right knee is resting on the bolster.
3. Reach your arms out to your sides.
4. Repeat and rotate in the opposite direction.

Summary

Restorative yoga is designed to increase relaxation, both physically and mentally. Restorative yoga is also effective for lowering stress levels and increasing mindfulness. Many traditional yoga poses can be included in restorative yoga practice with support from bolsters, yoga blocks, pillows, or folded blankets. As with any new exercise, consult with your health care provider before you try yoga—particularly if you have injuries or underlying medical conditions.