3 Restorative Yoga Poses for Self-Care and Rest

There are seasons when everything feels heavy—mentally, emotionally, and physically. During those moments, rest isn’t optional; it’s necessary.

Restorative yoga is one of the ways I create space to slow down and reconnect with myself. It’s a gentle practice designed to fully support the body, so the nervous system can soften, and the mind can settle.

If you’re new to restorative yoga, it’s a style of practice in which poses are held for longer periods—typically 3 to 15 minutes—using props like bolsters, pillows, blankets, blocks, or towels. These supports allow your body to relax completely, encouraging both physical and mental release.

Below are three restorative yoga poses you can practice anytime you need rest, grounding, or a moment of calm.

1. Supported Child’s Pose

Hold for 3–5 minutes

How to get into the pose: Begin by bringing your big toes together and opening your knees wide. Sit your hips back toward your heels. Gently fold forward, lowering your chest toward the ground, and walk your hands out in front of you. Let your forehead rest down.

Set up with props: Place a bolster or pillows lengthwise between your thighs to support your chest and forehead. You can rest your arms alongside the bolster or out to the sides—choose what feels most comfortable. If there’s pressure in the knees, place a rolled towel or blanket behind them.

To deepen: Allow your hips to soften toward your heels and let your chest sink heavier into the support beneath you. Relax your jaw, shoulders, and hands.

2. Deer Pose (Supported Side Fold)

Hold for 3–5 minutes on each side

How to get into the pose: Sit on the ground with both knees bent and drop them to one side, stacking your legs comfortably. Keep your spine tall as you begin.

Set up with props: Place a bolster or pillows alongside your front hip. Slowly fold your chest down toward the support. You can extend your arms out, or bend your elbows, stacking your hands and resting your forehead on them.

To deepen: Soften your shoulders away from your ears and allow your chest to relax toward the ground. Let the breath move naturally through your body.

3. Reclined Bound Angle

Hold for 3–5 minutes

How to get into the pose: Lie on your back and bring the soles of your feet together, allowing your knees to open out to the sides in a diamond shape.

Set up with props: Place pillows or bolsters beneath your lower back, upper back, and head to fully support your spine. You may choose to elevate the head support slightly higher for comfort. If needed, place pillows or blocks under the knees.

To deepen: Let your shoulders relax down the back of your body and allow your spine to fully surrender into the props beneath you. Bring your awareness to your breath.

A Gentle Invitation to Rest

Restorative yoga has been a powerful tool for supporting my mental and emotional well-being. When anxiety pulls the mind forward or outward, this practice gently brings awareness back into the body and into the present moment—one breath at a time.

You don’t need to do all three poses. Even one, held with intention, can help create a sense of ease.

I hope this practice leaves you feeling grounded, supported, and at rest.