It is popular knowledge that yoga poses can help you relieve pain and general stress. Due to the fast paced life we live today, body pains and stress are commonplace. This is why we want to give you restorative yoga poses to help you feel good in your body more often.

We are presenting you with a research-proven 13 restorative yoga position to reduce stress pain. You don’t necessarily need to do all of them in one session.

You can choose a certain number to do per session depending on the amount of time you have.

What is important is that you do them properly and regularly. With consistency in effort on your part, you will soon begin to notice relief in your body and eventually your life.

But before we go into the details of how to do these asanas, there are some things that we need to clear up first.

What is Restorative Yoga?

From the word “restore”, you can easily guess that this type of yoga will be quite passive. If that was your take, then you are right.

Restorative yoga involves passively stretching and opening your body.

Typically, a yoga class will have you moving from one pose to another while increasing flexibility and building strength.

When it comes to restorative yoga, you will hardly be moving at all. You will be required to maintain a comfortable posture and just breathe.

In most cases, you will need:

• Blocks (Buy Here)
• Props ( Buy Here)
• Bolsters ( Buy Here)
• Yoga Matt ( Buy Here)
• Blankets, etc to support your pose so you can maintain it for longer.

If you opt for a restorative yoga class, the props and blankets you might need will be provided for you there.

You can practice restorative yoga for hip openers if you often feel tightness in that area.

Restorative yoga sequence can be included in your sessions if you want to mix things up.

Just so you know, this branch of yoga was created by B.K.S Iyengar who is also the author of Light on Yoga.

Benefits of Restorative Yoga

As expected, restorative yoga comes with benefits or we won’t even be featuring it here. Some of those benefits are as follows:

• Reduces Stress 

This is about the most obvious of the benefits of restorative yoga poses. Think of the last time you heaved a sigh of relief that you could not help but follow up with a smile.

That is what you can expect from practicing restorative yoga poses.

According to recent research, practicing yoga and meditation improve mind-body health and stress resilience

• It can Help Prevent Ailments 

Most of our active hours are either spent standing or sitting. In this position, gravity pulls blood and lymph towards our lower body.

Restorative yoga poses such as legs up the wall can help reverse this effect. This will help adjust our blood pressure, brain activity, and hormone levels.

• Strengthens the Spine 

From the twists, bends, and stretches that you do with restorative yoga poses you give your spine the workout it needs.

These poses can also help relieve pains in the spine and help it heal.

• Balance Energy 

Restorative yoga can balance the upward flow of energy (prana) and the downward flow of energy (apana).

These energies also act to affect our internal organs. Therefore, balancing them creates positive impacts for our innards.

Now that we’ve gotten some fundamental knowledge wrapped up, let us get on with actually doing the restorative yoga poses. Who’s with us?

13 Best Restorative Yoga Poses: Relieve Stress and Pain

1. The Child Pose

This yoga pose for lower back pain can be relaxing. Try not to fall asleep when doing it.

This is an effective yoga sequence for lower back pain because it stretches your spine and keeps it in alignment.

Here is how to do it:

• Get on your knees letting the length f your lower leg down to your feet lay on the ground.
• Now, lower your torso until it is resting on your laps.
• Inhale and stretch out your arms in front of you. Let your forehead be rested on the floor.
• Try stretching your spine and your neck. Don’t overdo it so you don’t hurt yourself.
• You are going to maintain this position for a while, about 3 minutes.
• By the time you are done, you will feel the effect on your muscles.

Alternatively, you can do this restorative yoga pose with blankets. You can get a pillow or folded blankets to place in front of you.

On this prop, you will rest your upper torso and your head while keeping your arms stretched out in front.

2. The Half Pigeon Pose With Bolster

This is a restorative yoga pose with props. It is similar to the child pose in the sense that you will be lying face down.

Here is how to do it:

• Get on the floor and place a yoga prop in front of you.
• One that is about 6 inches in height.
• Bend your right knee such that the calf is facing you.
• Now stretch your left leg backward.
• By now, your right butt should be resting on the prop.
• Now, lean all the way down and rest your forehead on your folded arms.
• Try to rest your entire body as you breathe slowly.

3. Reclined Bound Angle

This is a restorative yoga pose with blankets. This routine is as simple as lying down and just relax.

Here is how to do it:

• Get a comfortable blanket and roll it up.
• Now, lie on your back and keep it flat on the floor with your spine straightened out.
• Place the rolled blanket under your knees.
• After this, bring the soles of your feet together and let them touch.
• Maintain this position as you relax and focus on your breathing.

Read Further- 12 Best Yoga Poses for Lower Back Pain That Work

4. Supported Bridge Yoga Pose With Props

Do you remember the bridge yoga pose? This one is an adaptation of it. Only this time, you will get some support. This is a restorative yoga pose with blocks.

Here is how to do it:

• Lie on your back keeping your spine straight and let your entire body relax.
• Bend your knees with your feet flat on the floor. Your hands should be by your side.
• Raise your butt off the floor. That way your shoulder and your head will help you keep balance.
• Now place the prop under your lower back to serve as a support.
• Keep your hands on the floor beside you and try to relax your entire body.

5. The Seated Cat/Cow

We have presented the cat/cow asana to you before but this is an inverted variant of it. It does not require any support as you will be doing it while seated.

Here is how to do it:

• Get in a seated position on the mat with your legs crossed.
• Make your sure back is straight and your spine is at full length.
• Now you will slowly push your chest outward till you reach a full extent.
• Next is to draw it back in till you arch your back.
• You will continue this slow movement while you relax your body as much as you can.

6. Thread The Needle Pose

This restorative yoga pose will stretch your back and engage your core.

Here is how to do it:

• Get on all fours with your knees directly under your hips.
• Now lean all the way down with your right arm moving across your chest.
• By now, your right temple will be on the mat and your right hand stretching toward your left side.
• Now bring your left hand above your ear and stretch it forward above your head.
• Keep this position and remain relaxed.

Read Further- 14 Best Yoga Pants for Women at Best Price; Leggings, Loose and Curve

7. Legs Up The Wall Pose

From the name you can tell how this restorative yoga pose will be performed. This pose regulates your blood pressure and brain activity.

How to do it:

• Lie on your back next to a wall.
• Spread out your hands to the sides.
• Now raise your legs and place them on the wall.
• Try to relax your entire body while you breathe slowly.

8. The Corpse Pose

This is one of the easiest restorative yoga poses you will ever do.

How to do it:

• Lie on your back and keep your spine straight.
• Let your hands go limp beside your body and just relax.
• That’s it! We told you it was easy.

If you want, you can place a yoga block under your knees to give it a little raise.

9. Supported Forward Fold

This is a restorative yoga pose with blankets that is quite easy to do. It will help stretch your spine.

How to do it:

• Sit on your mat and stretch your legs out in front of you.
• Roll up a blanket and place it under your knees for a little height (if you want).
• Then fold a bigger blanket to place on your laps.
• Now lean forward till you are resting on the blanket on your laps.
• Maintain this position and relax.

10. Happy Baby Pose

This restorative yoga pose will remind you of a baby getting a diaper change.

How to do it:

• Lie on your back with your spine straight.
• Raise your leg and lower your thighs towards your chest.
• Stretch your hands to reach for your soles and grab them.
• Gently hold on to the soles of your feet and maintain this position.

11. Supine Spinal Twist

This is another restorative yoga pose that requires you to lie on your back. You don’t need a prop for this one. Your body will do.

How to do it:

• Lie on the mat and keep your back straight.
• Bend your right leg and move it across your body towards the left side.
• Use your left hand to keep the leg in position while your back is still flat on the ground.
• Turn your face to the right side while spreading out your right hand in the same direction.
• This will give your backbone a good stretch and help you relax.

Read Further- 15 Minutes Yoga Workout for Stress, Depression and Anxiety Relief

12 Reclining Hero Pose

This is a restorative yoga pose that requires props, a lot of it. The props will support your back and help you relax.

How to do it:

• Keep a high prop at the head of your mat and kneel towards the base of the mat.
• Sit on your heels and lean backward.
• You will end up resting your back on the prop for support.
• You can make the prop as high or low as you think you can lean backward.
• Maintain this position while you focus on your breath.

13. Supported Fish Pose

This restorative yoga pose also needs some props. It is quite similar to the reclining hero we discussed above.

How to do it:

• Get some cushions that are big enough to accommodate your back and head.
• Sit on the mat and stretch your legs while placing them together.
• Now lean backward until you are resting on the prop.
• Keep your hands loosely on the floor beside you.
• Maintain this position as you breathe deeply and slowly.

Related Resources:

• 6 Easy Yoga Poses for Kids with Amazing Benefits
• 10 Yoga Poses for Weight Loss and Flat Belly
• 7 Easy Barre Workouts for Beginners at Home
• 11 Easy Yoga Poses for Two People: Friends, Partners, and Lovers

Conclusion

There you have it, 13 restorative yoga poses that will help you lose the stress and pains.

If you practice these poses regularly, they will be your gateways to relaxing your mind, body, and soul.