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DISCLAIMER
This manual has been prepared purely for education purposes; care must be taken while using this
manual. In case of doubt please seek a professional medical opinion. Siddhi Yoga is not liable for any
wrong use of this manual, so please always seek advice of appropriate professionals or consult your
doctor.

RESTORATIVE YOGA 2 www.siddhiyoga.com

 table of contents
What is Restorative Yoga?........................................................................................... 5
History of Restorative Yoga........................................................................................6
Benefits of Restorative Yoga...................................................................................... 7
The Difference in Restorative Yoga & Yin Yoga........................................................8

Restorative Yoga Props................................................................................................9

Blankets..............................................................................................................................................9
Blocks................................................................................................................................................10
Bolsters.............................................................................................................................................10
Straps................................................................................................................................................10

Restorative Yoga Poses..............................................................................................11

Supine Restorative Poses.......................................................................................... 12

Supine Tree Pose...........................................................................................................................13
Supported Bridge.........................................................................................................................14
Reclined Bound Angle Pose.......................................................................................................15
Recline Big Toe...............................................................................................................................16
Corpse Pose (Savasana)..............................................................................................................17
Happy Baby Pose...........................................................................................................................18
Legs on the Chair Pose................................................................................................................19
Supine Pigeon Pose..................................................................................................................... 20
Recline Hero Pose.........................................................................................................................21
Supported Fish Pose................................................................................................................... 22

Twisting Restorative Poses.......................................................................................23

Recline Spinal Twisted Pose...................................................................................................... 24
Revolved Child Pose.................................................................................................................... 25
Seated Twist Pose (Open and Close Twist)......................................................................... 26
Side Lying Spinal Twist................................................................................................................ 27
Revolved Easy Pose..................................................................................................................... 28

Prone Restorative Poses............................................................................................29

Crocodile Pose.............................................................................................................................. 30
Child’s Pose.....................................................................................................................................31
Pigeon Pose.................................................................................................................................... 32
Frog Pose........................................................................................................................................ 33
Heart Melting Pose...................................................................................................................... 34
Cat & Cow Pose............................................................................................................................ 35
Sphinx Pose.................................................................................................................................... 36
Supported Bow Pose.................................................................................................................. 37
Extended Puppy Pose................................................................................................................. 38

Seated Restorative Poses..........................................................................................39

Supported Forward Fold............................................................................................................ 40
Head to Knee Pose.......................................................................................................................41
Wide Angle Forward Bend........................................................................................................ 42

Inversion Restorative Poses......................................................................................43

Downward Facing Dog............................................................................................................... 44
Legs Up The Wall.......................................................................................................................... 45
Supported Shoulder Stand....................................................................................................... 46

Principles of Teaching & Demonstration in Restorative Yoga..............................47

In Conclusion...............................................................................................................48

RESTORATIVE YOGA 3 www.siddhiyoga.com

Restorative
Yoga
Start this modern take on an ancient practice
of relaxation and healing.
With the advent of Instagram and other forms of social media
yoga has begun to look an awful lot like a vaguely spiritual form of
gymnastics. Indeed, certain forms of yogic exercise are incredibly
effective at developing the physical faculties of the human body, but
traditionally these were meant to serve primarily as a preparation
for the deeper, more introspective practices of the spiritual master.

Though it may not be as visually impressive, there are a lot of very

good reasons to learn a more passive, relaxation based system
of yoga, like Restorative Yoga. As our bodies change through the
process of aging, or are beset with sickness or injury, it is important
to have a yoga practice that we can accommodate to our needs.

Additionally, the various stresses of modern life (pressures to

achieve financial stability, the distracting effects of social media,
social and political change) can all serve to place our body into a
state of hypertension. Often, a vigorous, physically demanding
practice of Asana, or yogic postures, can actually exacerbate this
state if it is not balanced out with mastery of the subtle skills of
relaxation.

Restorative Yoga is a way to help develop these skills and allow

the body to find a state of rest in which it is allowed to heal and
rejuvenate itself naturally. It is completely accessible for all ages,
body types and skill levels. However, it will require a small investment
in some simple equipment should one wish to pursue a practice at
home.

At first glance it may seem utterly simple, but as any seasoned

meditator knows, sometimes the simplest things are the most
difficult to master.

RESTORATIVE YOGA 4 www.siddhiyoga.com

What is
Restorative Yoga?
In Restorative Yoga the body is encouraged to
release into passive stretches by being totally
supported by various props while in a yoga
pose.

Most of these poses are based on traditional

Hatha Yoga postures but may look very different
in their Restorative Yoga versions.

Sometimes the propping techniques in

Restorative Yoga can be quite complex, but once
in the postures the practitioner is encouraged to
do only one thing. That is, to release completely
into the props and allow the breath to move freely
while the mind gradually slows down.

Poses are almost always done for a very long time.

Even regular practitioners of Yin Yoga will find
them quite long. In the course of a 75 minute class,
you may only perform 4 or 5 postures, depending
on the techniques and philosophy of the teacher.

Often teachers will lead the class through

meditation or visualization techniques but just
as often students will be left alone. There may
be soft music playing, or if the class is a bit more
traditional it may be held in complete silence.

Unlike more exercise based forms of yoga it is not

necessary to wear workout clothes to a Restorative
Yoga class. Simply arrive to class in comfortable
loose fitting clothing that you can relax in. Socks
are OK, especially if the environment is a bit chilly.

RESTORATIVE YOGA 5 www.siddhiyoga.com

 History of
Restorative Yoga
A relatively new practice, restorative yoga derived from B.K.S.
Iyengar teachings. Judith Lasater, one of Iyengar’s senior
teachers, brought it to the western world in 2007. Since then,
more poses have been added to the practice all in the goal
to “rest and digest.” It is known as active relaxation where
you create a balance in the mind and body. Iyengar focused
his yoga practices on creating postures that everyone could
experience without strain.

With all of the intensity that yoga can bring, restorative

brings it back to going within. Your comfort is the upmost
importance with props to support you. Gravity is also utilized
to bring you to relaxation and release tension. There is often
minimal light in a calming, quiet environment. The overall
practice is designed to reduce stimuli and keep your body
completely relaxed.

RESTORATIVE YOGA 6 www.siddhiyoga.com

Benefits of
Restorative Yoga
The props and peaceful surrounding allow you the time
and space to recover. This style of yoga decreases the
stress hormone cortisol by bringing you into a deep state
of relaxation. It aids in sleep and balances out your nervous
system in a gentle way. You also improve your flexibility and
as you do, you’re releasing tension within the body. You are
healing your body and mind when you’re able to fully surrender
into the practice. As you’re activating the relaxation response
(parasympathetic nervous system), you set up the mind and
body to completely relax. This makes space for growth and
repair both physically and mentally.

Restorative yoga has been found to increase energy levels

and improve general well-being when done regularly. As
poses are held for a long time and you’re being supported,
it’s natural to go into a meditative state. As you become
physically aware of your body and mind, you have the space
to practice awareness and mindfulness. With this awareness,
you can improve on positive traits that allow you to live your
life in absolute truth. This includes dedication, patience,
skill, and compassion. Restorative poses offer up the same
benefits you would get while doing other forms of yoga like
Hatha. Your body is being held in similar positions that have
been found to alleviate anxiety, detox the body, improve
flexibility, and reduce tension.

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The Difference in
Restorative Yoga
& Yin Yoga
The biggest difference between Restorative and Yin is that Restorative
focuses on total comfort while Yin welcomes discomfort. Yin poses are
meant to be just the right amount of tension but not too much, it should
be just right. Restorative poses ask us to find the ultimate comfort in the
pose and the practice is done softly with no tension at all. Restorative
props are soft and is a good practice for someone rehabilitating from
an injury or sickness. Props are put in place so none of the poses are
challenging in any way. Restorative can best be described as passive
healing where you go to a deep place of relaxation while fully supported.

In Yin yoga, you can use props but it’s not necessarily. It isn’t a soft
practice in comparison to Restorative yoga. In fact, it can prove to be
quite challenging. It was developed in the 1980’s by Paul Grilley who
used Taoist concepts to create the practice. It is yin and yang, meaning
opposite and a compliment to nature’s principles. It works to move Chi
through the body, which means the life force. While all yoga is working
with this prana or life force, Yin is focusing on working with your bonus,
joints, fascia, and ligaments. It’s passive but because you’re staying in
poses for a long time, it can create intensity.

While both Restorative and Yin are allowing you to rest and slow down,
Restorative is much more about relaxing while Yin could be described
and subtly challenging the body.

RESTORATIVE YOGA 8 www.siddhiyoga.com

Restorative Yoga Props
Since the actual technique of Restorative Yoga is mainly about the props you’ll be using
to support the poses, let’s have a look at some of the most common props that you’ll
see. The vast majority of these are widely available at yoga studios or sporting goods
stores, and they are easy to find online from sites like Gaiam or Dusky Leaf.

Blankets
Blankets are one of the most versatile yoga props out there. Folded over once they can
simply provide a comfortable foundation on which to practice, especially if the floor is
cold. Folded over a few times into a flat platform a couple inches thick, they can be used
to elevate the hips up slightly in a seated pose. Multiple blankets of various thicknesses
stacked on top of each other can provide a level of customization and fine tuning that
something like a block won’t allow.

They can also be rolled up and used to support the thighs in something like Baddha
Konasana, or Bound Angle Pose, where most people will find
their hip flexibility too restricted to allow the knees to settle to
the floor. Of course, they can also be used for their intended
purpose. That is, to cover up the body in order to keep the
student warm and comfortable so that they can release fully
into the pose.

The best thing about blankets is that you can just use the one’s
you have around. There are specialty yoga blankets out there that
are specifically measured so that they fold up evenly according
to certain proportions, but they aren’t really necessary for the
average practitioner.

RESTORATIVE YOGA 9 www.siddhiyoga.com

 Blocks
The most common use of blocks in yoga
is to place the hand on in standing poses
if, for whatever reason, placing the hand
flat on the floor causes discomfort or
imbalance. Generally there aren’t any
standing poses in Restorative Yoga but
blocks can still play an important roll.

Often people prefer the supportive

qualities of wood or cork to the more
yielding quality of a blanket or a bolster.
For example, it is common to lie over
a block placed between the shoulder
blades as a way of passively opening the back at the beginning of a yoga
class. They can be used to elevate or create shape to a bolster or blanket
setup, and they are also often used as a spacer; between the wall and a prop
set up, for example.

Bolsters
Bolsters are like a round-long pillow that
can be used to support the body or sit
on. They are shaped specifically so that
they are comfortable to lie over in a
passive back bend but can be used in all
sorts of ways.

Generally they are far more common in

restorative yoga then blocks but have
the same basic purpose; to elevate the
body, or a part of the body, off of the
floor. They can also be used in other
ways; placed over the legs so that the upper body can be draped over it in a
forward bend, for example.

Straps
In most yoga classes straps are generally used to
create a longer reach; like when wrapped around the
feet and held with the hands to help maintain an open
chest and a straight back in a forward fold. However,
in Restorative Yoga the use of straps becomes a bit of
an art form.

Teachers will often use straps to contain a pose within

the practitioners normal range of motion, like when
wrapped around the knees in Bound Angle Pose. They
can also be used to keep the legs together in a pose
where they would fall apart after passively releasing. You often see this in
restorative versions of Shoulderstand and Viparita Karani, or Legs-Up-The-
Wall pose.

RESTORATIVE YOGA 10 www.siddhiyoga.com

Restorative
Yoga Poses
Now let’s explore a short sequence of some
common Restorative Yoga poses.

Remember all of these poses are meant to guidance of an experienced teacher before
be held for at least 10 minutes each. Take trying an uncomfortable pose a second time.
the time to adjust the props and your body
alignment so that you are totally comfortable. If your extremities start to go numb or you
lose circulation to any part of the body it’s
It is OK and even desirable to feel a sensation totally fine to try and restore sensation by
of moderate stretching and opening in a wiggling the extremities or softly flexing
pose but this should never be so strong that and releasing the muscles. However, if the
the position can’t be maintained for a long- sensation persists for an extended period of
period. If at any point you experience pain time it’s best to simply exit the pose and allow
of any kind, carefully exit the pose. Seek the the circulation to return to normal.

RESTORATIVE YOGA 11 www.siddhiyoga.com

 Supine Restorative Poses

• Supine Tree Pose

• Supported Bridge

• Reclined Bound Angle Pose

• Recline Big Toe

• Corpse Pose (Savasana)

• Happy Baby Pose

• Legs on the Chair Pose

• Supine Pigeon Pose

• Recline Hero Pose

• Supported Fish Pose

RESTORATIVE YOGA 12 www.siddhiyoga.com

 Supine Tree Pose

Supta Vrksasana gently opens the hips and improves blood

circulation to the legs.

Starting in supine position, bring the sole of the foot above the knee
and let the knee fall to the outside. Palms facing up.

Modification: If the hips are tight, you can place a block or folded
blanket underneath the bent knee.

RESTORATIVE YOGA 13 www.siddhiyoga.com

 Supported Bridge

Setu Bandha Sarvangasana or Supported the spine extension for all the above benefits but
Bridge Pose suppresses the fight/flight you also have the support that prevents injury
and allows you to relax into the pose.
response and promotes a feeling of
Start by lying down on your back, bend your
relaxation. Any back extension is also knees with feet flat on the ground. Lift your
going to improve posture and give you buttocks up and place the prop underneath you
more spinal flexibility. It helps to open up so it’s under your sacrum. You can use the yoga
the chest, promoting better breathing. It block at different heights to get more of a bend,
also gently works abs, back, hips, and the but it shouldn’t be uncomfortable. Make sure
hamstrings. that your neck is in a comfortable position and
bring your arms out to the side.
Supported Bridge involved putting support
under your sacrum. A block is usually best for this
purpose. By offering support, you turn the back
bend into a more restorative posture. You get

RESTORATIVE YOGA 14 www.siddhiyoga.com

 Reclined Bound Angle Pose

Supta Baddha Konasana is a great pose to Intensify: Start from a seated bound angle pose.
do when you are sick or menstruating. Place the center of a strap at the very bottom
of the back. Guide the strap along the outside
It lengthens the lymphatic system and
of the knees and fasten it in front of the ankles.
soothes any excess energy in the pelvic Option to support the knees with blocks. Recline
cavity. backwards onto a bolster or the floor. Hands are
palms facing up.
Starting from supine pose Bring the soles of the
feet to touching. The feet do not have to be all
the way into the groin. They should feel relaxed.
Place some blocks underneath the knees to
support the stretching in the hips.

RESTORATIVE YOGA 15 www.siddhiyoga.com

 Recline Big Toe

Supta padangusthasana soothes a sore low back and lengthens

the hamstrings.

Starting from the supine pose, bend the right knee. Place a strap at the
arch of the foot and then lift the foot into the air when the leg is straight.
Gently pull at the strip, inviting the leg to come overhead. The rest of
the body should stay flat in this pose. Back of the left leg stays flush with
the ground. Shoulders rest and the back of the neck stays long.

RESTORATIVE YOGA 16 www.siddhiyoga.com

 Savasana

Even after a Restorative class it’s always a good idea to allow the
body to integrate the practice by resting in Savasana, or Corpse
Pose. Simply lie on your back with your legs apart and your arms
away from the body with the palms up and release every muscle in
the body.

Try not to think too much and simply focus on the

sensations that arise in the body.

RESTORATIVE YOGA 17 www.siddhiyoga.com

 Happy Baby Pose

Ananda Balasana is a hip opener. It relaxes the colon and massages

the sex organs. It’s also very soothing on the low back.

Starting on your back in supine position, bring the soles of the feet to the
floor. Lift one leg with knee bent. Bring the hand up along the inside of the
leg. Place the index and middle finger between the big and second toe, hook
fingers around the big toe. Do the same with the other.

Modifications: (1) If this is uncomfortable with the fingers and/or you’d like
a deeper stretch you can hold the outer edge of the feet with your hands.
(2) Wrap your hands along the inside of ankle and let the knees come down
towards the glutes.

RESTORATIVE YOGA 18 www.siddhiyoga.com

 Legs on the Chair Pose

Relieves excess tension in the pelvis, low belly, and low back.

Place a chair at the end of your mat and put a blanket on the top of the chair
for extra comfort on the heels. Come to a comfortable seat, bringing your
right hip as close to the chair as possible. Lean down onto the left side and
roll onto your back, bringing your legs to the seat of the chair. Palms facing
up.

RESTORATIVE YOGA 19 www.siddhiyoga.com

 Supine Pigeon Pose

Eka pada rajakopatasana is great for same posture with the leg. But instead of using
opening hips, glutes, hamstrings, and the hands, place the sole of the left foot to the
floor. You can intensify by moving closer to the
quadriceps. It’s a great pose to maintain
wall and soften by moving away.
good posture and alignment.

From supine pose, bring both feet to the floor,

hips distance apart. Lift the right foot and place it
just below the left knee on the thigh. Right hand
reaches between the legs, left hand reaches
around left leg. Interlace fingers behind the thigh
and then relax with the shoulders resting on the
floor.

Intensify: Fold the left leg and interlace fingers

around the shin. This pose is too intense if the
shoulders lift off the floor and the back of the
neck shortens.

Modify: Bring the soles of the feet to the floor

with a wall 1-2 feet from the toes. Come into the

RESTORATIVE YOGA 20 www.siddhiyoga.com

 Recline Hero Pose

Supta Virasana or Reclining Hero Pose is a hands first to see how it feels on your thighs.
great way to open the chest and is known Then go onto your elbows. A good practice is to
put your hands on your lower back. If you spread
as a passive backbend. Without putting
your flesh down towards your tailbone, you will
too much pressure on your lower back, naturally release your lower back.
you get the benefits of a back bend. It
also stretches your thighs and ankles. A tell tail sign that you’re putting stress on your
With the use of bolsters for support, groin is if your front ribs are sticking up sharply.
this pose can be highly restorative and To correct this, you can add more blankets or a
relaxing. pillow to support you. You can also gently press
on your ribs, which is going to lift the pubis
You will start on your knees. Set up a bolster towards your belly. This allows a lengthening.
and perhaps even blankets on the bolster for Once comfortable, bring your arms out to the
support. Slowly bring your back toward the floor sides, palms facing up.
so you’re lying down. You’ll want to lean into your

RESTORATIVE YOGA 21 www.siddhiyoga.com

 Supported Fish Pose

The setup for Supported Matsyasana, or Lay over the bolster and allow the arms to fall out
Fish Pose is similar to the previous one, to the sides. Very flexible people may enjoy lying
over a block placed between the shoulder blades
except that the focus is on creating a
instead, though it may be more comfortable with
more pronounced back bend and a subtle a foam block rather then a wooden one.
internal rotation of the hips rather then
the external rotation of the Bound Angle
Pose.

FThis time the bolster can be placed flat on

the floor about a hands width away from the
base of the tailbone. Wrap a strap around the
legs in roughly the centre of the thighs with the
buckle facing up on the centre-line of the body.
Tighten the strap enough so that the legs stay
firmly together but not so much that they lose
circulation.

RESTORATIVE YOGA 22 www.siddhiyoga.com

Twisting Restorative Poses
• Recline Spinal Twisted Pose

• Revolved Child Pose

• Seated Twist Pose (Open and Close Twist)

• Side Lying Spinal Twist

• Revolved Easy Pose

RESTORATIVE YOGA 23 www.siddhiyoga.com

 Recline Spinal Twisted Pose

Supta Matsyendrasana is an effective way With an inhale, lift the hips up and shift them
to shift the nervous system into the to the right, exhaler lower the hips and bring
the knees over towards the left side. This shift
parasympathetic state when it’s held for
maintains better spinal alignment while twisting.
a longer period of time. Thus, it supports
digestion, anxiety, and sleep habits. Modification: If the shoulder doesn’t comfortably
rest on the floor, you can add another block
From supine position, bring the soles of the feet under the left knee to lessen the twist.
to the ground. (Optional) place a block between
the thighs to support the SI joints. Bring the Exit: Inhale as you bring the legs back to center.
hands to cactus or T-shapes. Exhale as you bring your feet back to the floor.

RESTORATIVE YOGA 24 www.siddhiyoga.com

 Revolved Child Pose

Parivrtta prasarita balasana detoxifies, plant it down in child’s pose. Switch sides. Finish
tones, and nourishes the digestive tract. by bringing the hands under the shoulders and
press to lift the upper body up. Bring the knees
It also connects the hips and heart.
together.
Begin in a table top position with the knees mat
width apart and the feet together. Place a rolled
up blanket or a bolster on your calf muscles and
allow your seat to sink towards your heels. Adjust
the prop so that you can release comfortably into
it’s support. It may also be beneficial to place a
rolled up yoga mat or blanket under the front of
the ankles if there’s a lot of sensation in the feet.

Drape the upper body over down between the

legs. With an inhale, lift the right arm up in the air,
looking past the thumbs. With an exhale, thread
the arm under the left shoulder. Bring the right
cheek to the mat. Soften and relax.

Exit: Inhale lift the right arm up again and exhale

RESTORATIVE YOGA 25 www.siddhiyoga.com

 Open and Close Twist

Seated twists are a great way to actively Exit: Inhale first lengthening the spine and
lengthen, strengthen and stretch the bringing right hand up overhead, then exhale and
spine. rotate the torso to bring the body back to center.

Starting from staff pose, bend at the knee and For closed twist, inhale - bring the right hand
bring the soles of the feet to the floor. Bring left behind the back on tented fingers and bring
foot towards right hip and rest the left knee on the left elbow just above the knee. Inhale to
the floor. With your hands on your lower leg lengthen, exhale to deepen.
guide the right leg to the outside of the left leg,
let the legs connect. Closed twist Modification: inhale - bring the right
hand behind the back on tented fingers and hug
Bring the fingertips of the left hand tented on the knee with the left arm, bring in the top of
the floor roughly 15 cm behind the back. Inhale the knee into the crook of the elbow. Inhale to
and lift the right hand in the air. Exhale bringing lengthen, exhale to deepen.
the hand down and gently grasping the low leg.
Inhale the lengthen the spine towards the sky, Exit: Inhale, lengthen the spine and bring the left
exhale and deepen the twist. Open Twist hand up, exhale and rotate the torso back to
center. Return the legs to staff pose.

RESTORATIVE YOGA 26 www.siddhiyoga.com

 Side Lying Spinal Twist

In this posture, the effects of the twist are located higher in the
thoracic spine and chest, than with other twists. You can make
the pose even nourishing with the use of bolsters and blocks.

Start by laying on your side with the bolster behind the back and a pillow
under the head. Place a block or pillow between the thighs.

Open the top arm and bring it behind you, rotating from the chest and
bringing the head in the same direction. Relax every muscle and let gravity
do the work of the pose.

RESTORATIVE YOGA 27 www.siddhiyoga.com

 revolved Easy Pose

Parivrtta Sukhasana, as with most twists, the rotation is encouraged from the strength in
is great for detox, strengthening the the abdomen, rather than momentum. This will
help the twist to engage in the lower vertebra.
diaphragm, and bringing circulation to
Simultaneously bring right hand to left knee and
the spine. and left hand can come on tented fingers behind
the back.
Start in a comfortable seat with the spine nice
and long.
Or place a strap around the right knee and catch
it with the left hand behind the back.
Modification: If the hips are tight, your knees will
lift off the mat. Try sitting on a block to help your
Exit: Inhale and lift the arms up. Let the spine get
pelvis come into alignment.
nice and long. Slowly twist back to center.
With an inhale bring the arms up overhead,
first lengthening through the spine. On the
exhale slowly twist counter-clockwise so that

RESTORATIVE YOGA 28 www.siddhiyoga.com

Prone Restorative Poses
• Crocodile Pose

• Child’s Pose

• Pigeon Pose

• Frog Pose

• Heart Melting Pose

• Cat & Cow Pose

• Sphinx Pose

• Supported Bow Pose

• Extended Puppy Pose

RESTORATIVE YOGA 29 www.siddhiyoga.com

 Crocodile Pose

Makarasana is a great way to prepare for senses inward and connect with the sensation of
meditation as it’s incredibly soothing for the pose.
the mind. It massages the diaphragm and
Exit: Lift the feet and bring the knees back to
decompresses the low back. center, lower the feet down. Release elbows out
to the side.
Starting in prone position, bring a cheek to the
mat.

Optional: Bend at the knees to lift the feet and

spread apart the legs. Lower the feet bringing
the inside of the legs to the floor, toes pointing
outwards. If this is uncomfortable for your hips
you can bring your feet back under you and place
a blanket or pillow under your knees.

Bring your hands in front and reach for opposite

elbows. Slowly walk the elbows in towards the
body until you feel all but the lowest part of the
ribcage lifting off the floor. Lower the forehead to
the tops of the forearms and relax fully. Turn your

RESTORATIVE YOGA 30 www.siddhiyoga.com

 Child’s Pose

Balasana, or Child’s Pose, is one of the it’s support. It may also be beneficial to place a
most fundamental yoga positions and rolled up yoga mat or blanket under the front of
the ankles if there’s a lot of sensation in the feet.
one of the easiest Restorative Yoga poses
to learn for a beginner. Drape the upper body over a bolster placed
between the knees. It may be necessary to prop
Most people can perform the pose without
up the bolster with blocks or blankets to release
props, but some intelligently placed blankets
completely into it. The head can be tilted to one
and bolsters will allow you to release into this
side and the arms can either relax in a cactus
rejuvenating pose like never before.
shape with the palms towards the floor, or cradle
the bolster setup if that’s more comfortable.
Begin in a table top position with the knees mat
width apart and the feet together. Place a rolled
up blanket or a bolster on your calf muscles and
allow your seat to sink towards your heels. Adjust
the prop so that you can release comfortably into

RESTORATIVE YOGA 31 www.siddhiyoga.com

 Pigeon Pose

Salamba Eka Pada Rajakapotasanaor or your mat. You should be in a table top position.
supported Pigeon Pose is a great way of Bring one right leg over and in front of the bolster
and walk it over to the left. Take the knee down
getting all the benefits of Pigeon Pose
onto the bolster. The more parallel to the map, the
in a more relaxed way. Once the body is more intense it’s going to be. Your left leg should
warmed up, this pose can be practices. It be straight behind you. Minding hip alignment is
opens up the outer hips and lower back important in this pose. If you can’t get your hip to
while increasing your range of motion stay in the right place, add another blanket to the
in the whole lower body. It stretches bolster to give you more space.
out your back and opens up the groin
and hamstrings. This in turn, relieves If you’re feeling a compression in your knees,
you can bring your feet back further. You can
pressure on the sciatica. You increase
even put it under the bolster. Once you’re
your flexibility and alignment. comfortable, bring your torso forward and rest
on some pillows or another bolster for support.
Put your bolster in front of your legs and across

RESTORATIVE YOGA 32 www.siddhiyoga.com

 Frog Pose

Mandukasana is an intense hip and Modification: (1) Put a block under your pelvis
abductor stretch. to add some support or (2) Try half-frog pose if
Frog is too intense. Starting in prone position lift
This is a good pose to add a blanket to so that raise on knee to the side maintaining 90 degree
your knees can have more cushion. angle at the hip and 90 degree angle at the knee.
Bring a cheek to the mat, looking in the direction
Starting in table pose, step your knees out as far of the lifted leg. Option to put a blanket under
as flexibility allows. Let the ankles come in light the lifted knee.
with the knees. To deepen the stretch, press the
hips back in line with the knees.

(Optional) come down onto the forearms.

Exit: Hands planted firmly into the floor, slowly

walk the knees back together.

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 Heart Melting Pose

Anahatasana opens the heart and Modifications: (1) Let the forehead rest to the
shoulders. It causes the breath to move floor. (2) If this stretch is too intense on shoulders
or chest, then you can rest your chest on a block
only into the diaphragm which slows
to alleviate the arching in the upper back. (3)
down the heart and centers the mind. Intensify the shoulder stretch by placing blocks
under elbows and forehead. Bring the arms
Starting in table pose, knees are hips-width apart.
overhead in prayer pose.
You can measure it by placing two fists between
the knees.
Exit: Bring the hands under the shoulders and
The fingers are spread wide, wrists under
press up.
shoulders.

Maintain the hips over the knees and walk the

hands forward so that the chest can lower
towards the floor. In the full pose the chin can
come to the floor.

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 Cat & Cow Pose

Marjariasana & Bitilasana is a breath-to- Start nice and slow. On your next exhale, round
movement posture that hosts a myriad of the spine and tuck the chin in towards the chest.
Expel out all your air and engage the core just
benefits. It massages the adrenal glands,
slightly. Inhale drop the belly down, lift the head,
stretches the diaphragm, lengthens the pull the heartspace through between the hands.
spine, and brings clarity and calmness to Synchronize the breath to movement and really
the practitioner. feel the nourishment in every degree of change
in this posture.
Starting in table pose, knees are hips-width apart.
You can measure it by placing two fists between Modification: You can also take the same motion
the knees. form a comfortable seat (sukhasana or vajrasana)
The fingers are spread wide, wrists under on the floor or in a chair.
shoulders. Externally rotate the wrists very
slightly so that the index finger moves just a
centimeter.

In this pose, we have a tendency to internally

rotate the arms which means that the elbows
point towards the legs. So counteract this by
engaging the triceps and pointing the elbows
towards the sides of the room.

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 Sphinx Pose

Nirvalasana stimulates the abdominal full pose the elbows are directly underneath the
organs, releases fatigue, and alleviates shoulders.
stress.
A light amount of stiffness in the back is normal
but any pinching pain or discomfort can be
Using a block in this pose can be a really nice
alleviated by bringing the elbows slightly in front
experience to relax the neck, gently stimulate the
of the shoulders.
third eye chakra, and draw the senses inwards in
preparation for meditation.
Modification: Bring a block between the forearms
on the highest level and place the forehead on
Start by laying on the belly. Bring the forehead to
the block. Spread the fingers wide and plant the
the floor, tucking the chin into the chest so that
hands.
the nose has space. Wiggle the hips and relax the
knees as you bring the feet out to hips-distance
Exit: Bring the elbows out towards the sides and
apart. Bring the arms alongside the ears on the
bring a cheek down to the mat.
floor and slowly start to walk the elbows in. In the

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 Supported Bow Pose

Also known as Urdva Mukha Svanasana, shoulder and slowly lift, minimizing the space
offers gentle stimulation to the organs between ribs and biceps. Already in this posture,
you’ll feel an ease in lifting up and maintaining
in the abdomen, especially the lower
the posture. If there is no ease, then you may
digestive tract and sex organs. try (1) doubling up on bolsters or (2) adjusting
the placement of the bolster lower towards the
Without props, this pose primarily targets the
navel.
muscles to encourage strength, flexibility, and
mobility. But with the use of a bolster it’s easier
Shift the weight onto one hand and reach behind
to find stillness in the pose. With stillness, the
for the outside of one ankle, thumbs pointing to
posture can more carefully nourish the parts of
the floor. Engage the thigh slightly to push the
the body that have a lower ratio of fluid to tissue
ankle into hand so you have the stability to lift
than muscles, such as the connective tissues and
the second hand and make the same placement
organs.
on the second leg. Bring the neck into a neutral
position, looking down at the floor 1-2 meters in
Place the bolster perpendicular to the mat and
front of you.
allow your body to come down into a prone
position with the bolster at the bottom of the
Exit: Come out the way you came in. Bringing the
rib cage. Bring a cheek to the mat. Take a few
hands to the floor and lowering the chest down
breaths here to relax the hips, glutes and lower
to the floor.
back. Firmly plant the hands underneath either

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 Extended Puppy Pose

Benefits of this pose includes stretching your feet are on the mat.
out the spine, upper back, arms, and abs.
It is a slight inversion so you’re getting Walk your hands out in front and lower your chest
to the ground (or the bolster). You want your hips
the benefits of heart over the head. This
to stay over your knees and arms are shoulder
can bring a sense of calm into the body, length apart. Release the forehead onto the
relieving anxiety. You are also opening up bolster as well. Draw your shoulder blades down
your hips and chest. your back and reach your hips up to the sky. Let
your neck be relaxed and focus on lengthening
As a restorative pose, you’ll want to use a rolled the spine all the while being fully supported. You
up blanket or bolster (lengthwise) between your shouldn’t feel tension in this pose. If you do, add
legs. You can also put a bolster down for your blankets, pillows, or an additional bolster.
chest. Start off in a table top position. You want
your shoulders to be in alignment with your wrists
and hips in alignment with your knees. The top of

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Seated Restorative Poses
• Supported Forward Fold

• Head to Knee Pose

• Wide Angle Forward Bend

RESTORATIVE YOGA 39 www.siddhiyoga.com

 Supported Forward Fold

Supported Forward Fold Pose stretches Set some pillow or even a bolster on your upper
the whole back of your body and gives thighs so you can relax into the pose. Your head
you a sense of safety as you protect should be rested on something so you don’t
have to hold it up. Stretch your arms forward and
yourself in the position.
let them sit wherever is comfortable. If you’re
flexible enough to reach your feet with your
Begin in staff pose with your legs out in front. You
hands, otherwise let them rest on your ankles,
can sit on the edge of a bolster and keep pillows
calves, or on the floor.
nearby. Roll up a blanket or towel and put them
under your knees. You can slightly bend your
knees in the posture to allow yourself more space
to stretch forward. Begin leaning forward with a
straight back. If your back starts to curve, you’re
going to far. The stretch should come from the
back of your legs.

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 Head to Knee Pose

Janu Sirsasana or Head-to-Knee Pose Put your bolster in front of your legs and across
relieves tight hamstrings and all the your mat. You should be in a table top position.
Bring one right leg over and in front of the bolster
muscles in the back of the thighs. It also
and walk it over to the left. Take the knee down
stretched out the hips and groin. This is onto the bolster. The more parallel to the map, the
a particularly good stretch for runners. more intense it’s going to be. Your left leg should
This stretch is easier than doing a regular be straight behind you. Minding hip alignment is
forward bend because only one leg is out important in this pose. If you can’t get your hip to
straight. This is easier and a more relaxed stay in the right place, add another blanket to the
pose while allowing you to actually go bolster to give you more space.
deeper into the stretch while just focusing
If you’re feeling a compression in your knees,
on the one leg. This restorative pose can
you can bring your feet back further. You can
reduce stress and calm the mind and also even put it under the bolster. Once you’re
helps alleviate menstrual cramps. comfortable, bring your torso forward and rest
on some pillows or another bolster for support.

RESTORATIVE YOGA 41 www.siddhiyoga.com

 Wide Angle Forward Bend

Upavistha Konasana can be an intense Maintain the toes directly over ankles, not letting
posture for the beginner. People tend to them fall in towards center as you fold.
store some emotional memories in the
Inhale to get long through the spine and exhale
groin muscles which are stretched in this as you hinge from the hips. Put the edge of the
pose. But with a restorative approach, bolster on the mat and angle the top of the
the practitioner can soothe a sense of bolster to your forehead. Use this as a prop to
wanting to be in control and fall into maintain a straight spine while you fold.
a state of resilience when things get
stressful. Intensify: If the hips are open, you can try placing
the bolster (or two bolsters stacked) on the mat
Starting from staff pose bring the feet out as in line with the upper body and drape yourself
wide as is comfortable. over the bolsters bringing a cheek down to the
mat.
Modification: If you feel your tailbone curling
under and that you need to use your abdomen
to lengthen the spine, then it could be useful to
pulse a folded blanket under the sit bones to
adjust.

RESTORATIVE YOGA 42 www.siddhiyoga.com

Inversion Restorative Poses
• Downward Facing Dog

• Legs Up The Wall

• Supported Shoulder Stand

RESTORATIVE YOGA 43 www.siddhiyoga.com

 Downward Facing Dog

Adho Mukha Svanasana balances the upper calf stretch is only a secondary benefit. Keep the
4 chakras, strengthens many muscles in knees bent at first and the heels lifted, use your
core strength to bring the navel towards the tops
the body, improves posture, and improves
of the thighs.
circulation. This pose is energizing.
Press into the hands lifting the tailbone towards
This pose might be one of the most difficult ones
the sky. Then settle into the shoulder girdle,
to master, so a strong foundation is key! Starting
lengthening the neck. Externally rotate the
in table pose, knees are hips-width apart. You
shoulders as if you are inviting the points of the
can measure it by placing two fists between the
elbows to turn down towards the ground, rather
knees.
than out to the sides.
The fingers are spread wide, wrists under
Nod the head yes and no to relax the neck
shoulders. Externally rotate the wrists very slightly
so that the index finger moves just a centimeter.
Optional: Start to lower the heels to the floor as
Tuck the toes under and lift the knees. Send the
you maintain the tilt in your pelvis.
hips back and up. Look at your knees.
Exit: Lower the knees towards the ground and
Down dog is meant to lengthen the spine and
bring the head down, coming down into child’s
distribute the weight evenly between the upper
pose.
and lower body. Keep in mind that a hamstring/

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 Legs Up The Wall

Ordinarily, the effects of gravity cause blood back to the wall, sit on the bolster and lie down
to pool in the lower part of your lungs, where sideways so that your legs are up the wall and
oxygen transfer occurs most efficiently. your lower back is supported by the bolster.

According to physiologist Pat Layton, taking Your seat should be as close to touching the wall
an inversion can help to spread the blood as possible and your back should be comfortably
throughout your lungs, allowing the process of resting on the floor. A folded blanket under the
respiration to occur more efficiently. Whatever head can help keep the neck comfortable. Allow
the reasons, for a yogi, the refreshing effects of the arms to fall out naturally to the side.
getting upside down are obvious. In this case an
inversion means any pose in which the hips are This pose can be done with a strap holding the
higher then the heart. legs together as in the previous pose, or it may
feel good to allow the legs to fall apart into a
This gentle inversion is a great way to straddle position if flexibility allows.
decompress any time, not just during
your yoga practice.

Place a bolster about 6 inches away from the wall.

It is useful to use a block as a spacer to maintain
that distance. Entering from the side, with your

RESTORATIVE YOGA 45 www.siddhiyoga.com

 Supported Shoulder Stand

Salamba Sarvangasana stimulates the back. Additionally walk the hands along the spine
thyroid gland, improves digestion, towards the floor. This keeps the body upright
over the shoulders.
reduces fatigue and calms the mind.
Avoid if you are menstruating, in your When you feel stable here you can slowly lift
third term of pregnancy, or hypertensive. the feet directly towards the sky. Keep the legs
active and core engaged so the spine can stay
Typically this posture places some nice and long.
pressure on the neck. If you are new to
this posture, use of a folded blanket can Modification 2: If this posture seems strenuous,
alleviate pressure on the neck. then I invite you to try a bridge pose variation
with a block:
Modification 1: Place a folded blanket towards
Starting in supine posture, bring the feet to the
the top of the mat, leaving enough space above
floor, hips-width apart. Lift up through the hips
for the head. Lay down on the mat in supine
and place the block right at the sacrum, at the
position with the back of the head resting on the
top of the glute muscles. Bring the weight of
ground and shoulders on the blanket.
the body back down onto the block. Take some
time to adjust the block if it feels unstable at all.
Place your arms alongside the body palms facing
When you’re ready lift the feet into the air over
down. Bring the soles of the feet to the floor.
the block. Knees may be bent slightly to alleviate
Press your hands into the ground as you draw
any intense stretching in the hamstrings or strain
your knees up the chest towards your nose and
on the abdomen. Allow the legs to stay floating
swing your feet over your head.
in the air. Palms face up towards the sky on either
Bring the hands to the small of the back and bring
side of your body.
your legs into a tuck.
Exit: Bring the knees towards the head and slide
the hands down toward the low back until you
Stay in this posture with the legs low towards the
can comfortably release the grip and let the
floor so that you have the ease and mobility to
body come back to the floor.
pull the elbows in towards each other behind the

RESTORATIVE YOGA 46 www.siddhiyoga.com

Principles of Teaching &
Demonstration in
Restorative Yoga
Yoga in general asks us to care and respect for so in a rhythmical way. Instruct them on deep,
our body, acknowledging that it is our instrument slow breathing. You can walk students through
for growth in our lifetime. In Restorative, you want regulating the length and duration of your in and
to promote your students to rest, be still, and out breath. Even further, tell them to take pauses
accept the arising thoughts that come up. Many in between the inhale and exhale. Breathing has an
students aren’t going to be used to just relaxing impact of it’s own and when you instruct students
in yoga and it could take guidance for them to on relaxing breath exercises, you can help them
truly find comfort. become even more calm in poses.

You will often be able to tell if someone is really As students will be in poses for quite a few
relaxed. You might see neck tension, which would minutes. This is a great opportunity to guide
indicate a lack of support. You can guide your them into mindfulness and meditation. You can
students into moving props around so they’re ask them to feel what is going on in their bodies
totally supported. By explaining what relaxation and to fully surrender to the relaxation. Ask them
should feel like, you allow them to gauge whether to pay attention to their mind and the thoughts
they’re as comfortable as they could be. Remind that come up. Often in silence, we’ll have negative
them of their true nature, of being totally relaxed. thoughts or try to figure out problems. When
you guide your students into being aware of this,
The principle of releasing tension in the muscles you’re helping them to understand the thoughts
and putting the body at rest is an important that are always running through their mind.
principle. When you get your students to do this, These thoughts can cause tension and create
they are revitalizing their nervous system, which total discomfort in even the most comforting
opens up the ability to find inner peace. This will pose. Talk them through being aware of what’s
make a person refreshed and relaxed. Remind happening in both body and mind, guiding them
you students to let this feeling be a part of their to a place of relaxation.
activities after practice.

You should also incorporate the principle of

proper breathing. Tell them to focus on breathing
deeply into the lower part of the lungs and doing

RESTORATIVE YOGA 47 www.siddhiyoga.com

 In
Conclusion
Some of the prop arrangements can be a bit
complicated but once you get setup the practice
of Restorative Yoga couldn’t be simpler. Just let
go completely and spend a little bit of time doing
nothing for once!

We know it’s easier said then done. Sometimes

nothing is the hardest thing to do!

Because of this Restorative Yoga is actually a very

“advanced” yoga practice in disguise, and it’s
effects on the mind can be profound.

Give it a try and let us know what you think!

RESTORATIVE YOGA 48 www.siddhiyoga.com

Thank You !!