Categories / Yoga, Pilates & mind-body
Featured in: Exercise for better sleep
Restorative Yoga
Supported poses for deep relaxation.
How to start
Rest supported in a few poses for 5 to 10 minutes each, using bolsters and blankets, with slow breathing.
How to progress
Keep the practice gentle: add a longer rest or a breathing practice.
What the evidence says
Evidence: limited
We found no trials of this particular format. It is a gentle, relaxation-focused practice. We did not find trials that tested it alone.
Take care: It is very gentle and suitable for most people. Get advice for pregnancy or health conditions.
Sources
12-week starter plan
Make it a quiet weekly habit.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 1.5 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Make yourself warm and comfortable.
- Dim the lights.
- Breathe slowly.
Common mistakes
- Rushing out of poses.
- Being too cold.
- Checking your phone.
Kit and cost
Low Approximate UK prices.
- Bolster or firm cushions
- Blankets
- A mat
Frequently asked questions
Is it exercise?
It is more about rest and relaxation than fitness.
Who is it for?
Anyone, including people recovering from illness.
How often?
Once or twice a week.
Good for: Mood & stress Sleep
Compare with similar options
| Restorative Yoga | Yin Yoga | Qigong | Chair Yoga | |
|---|---|---|---|---|
| Typical session | 60 min × 2/wk | 60 min × 2/wk | 30 min × 5/wk | 30 min × 3/wk |
| Effort | ●○○○○ | ●○○○○ | ●○○○○ | ●○○○○ |
| Cost | Low cost | Low cost | Free | Low cost |
| Equipment | Basic kit | Basic kit | No equipment | Basic kit |
| Impact | Low impact | Low impact | Low impact | Low impact |
| Fitness needed | Any level | Any level | Any level | Any level |
| Evidence | limited | limited | limited | limited |