Restorative Yoga: Supported Poses, Relaxation and Evidence
What restorative yoga involves, where its use of props comes from, what small trials found for stress, metabolic health and cancer care, and the cautions for supported poses.
Content last updated . This page has not been medically reviewed.
What restorative yoga is
Restorative yoga is a slow practice in which a small number of poses are held for a long time, with props such as folded blankets, blocks and bolsters supporting the body so the muscles can relax. [1] Some sources describe poses held for as long as twenty minutes, so a session may include only four to six poses. [1]It is one of the styles in the yoga styles overview and is closely related to yin yoga. One source describes restorative yoga as aimed mainly at people dealing with injuries, stress or illness, and yin as aimed mainly at healthy practitioners. [1]
Where it comes from
The use of props in modern postural yoga is strongly associated with B. K. S. Iyengar, the Indian teacher whose style is covered on our Iyengar yoga page. An encyclopedia account says restorative yoga was foreshadowed by Iyengar yoga's use of props, and that his early student Judith Lasater helped popularize it. [1] Props themselves have a long history in India: a cloth strap used to support the body in one pose was in use some 2,000 years ago, according to an encyclopedia account. [2] The present form of restorative yoga is a modern style.What a class involves
You usually lie or sit supported, in a quiet room, with props set up by you or the teacher. Teachers describe the aim as relaxation and reduced stress. [1] Home practice does not need special equipment: one published teacher suggests throw pillows, couch cushions or large bags of rice or dry beans as improvised props. [1] We do not list or recommend brands or sellers.If a teacher offers breath practices, take only what feels comfortable; see breathing and relaxation basics.
What research shows
Most trials are small pilots. Because people know they are doing yoga, expectation and group contact may matter, and most outcomes are self-reported.| Question | What the source found | Label |
|---|---|---|
| Metabolic syndrome, compared with stretching | 180 adults randomized, 135 finished; restorative yoga was marginally better than stretching for fasting glucose at 12 months and not for other metabolic factors [3] | mixed |
| Stress hormones and stress, same trial | The stretching group had larger decreases in salivary cortisol and stress than the restorative yoga group [4] | mixed (stretching did as well or better) |
| Metabolic syndrome, small pilot | 26 adults, waitlist control; feasible and acceptable, with trends in blood pressure and a significant increase in energy; authors call for a larger trial [5] | insufficient evidence |
| Breast cancer, emotional well-being | 44 women, 10 weekly classes versus waitlist; differences favored yoga for mental health, depression and positive affect, limited by sample size [6] | promising but limited |
| Occupational stress | 20 night-shift nurses in a crossover trial; a stress questionnaire score fell after a guided session, with no vital-sign differences [7] | promising but limited |
The two largest comparisons are the most informative. In the 180-person trial the comparison was another gentle activity, stretching, and restorative yoga did not come out ahead on most measures. [3][4] The authors of the stress paper suggest that group support during the stretching classes may have helped. [4] That means the benefits people report from restorative classes may be partly from regular quiet time, gentle movement and company rather than from the style itself. Evidence of this kind does not show that restorative yoga treats any condition.
NCCIH's summary of yoga research covers many styles, and it notes possible benefits for stress management and mental and emotional health. [8] For disease-specific pages see yoga in cancer care, yoga and metabolic health and yoga for stress.
Choosing a class
Look for a teacher who explains how to set up props, offers alternatives and welcomes questions about your health. Yoga teaching is generally unregulated. We do not list or rate studios or teachers. See how to choose a yoga style and adapted yoga and movement.Frequently asked questions
What is the difference between restorative and yin yoga?
Both hold poses a long time and use props. One source says restorative is aimed mainly at people with injuries, stress or illness, and yin at healthy practitioners. [1]
Does restorative yoga lower stress?
Small studies report lower stress or better mood, but in the largest trial a stretching group did as well or better on cortisol and perceived stress. [7][6][4] The label is promising but limited.
Can restorative yoga help with diabetes or metabolic syndrome?
In a 180-person trial it was only marginally better than stretching for fasting glucose and no better for other factors. [3] It should not replace medical care.
Is it okay during cancer treatment?
One pilot trial of 44 women with breast cancer, 34% of them in active treatment, found it feasible and reported emotional benefits. [6] Ask your oncology team first. See yoga in cancer care.
Do I need to buy a lot of equipment?
No. One teacher suggests household items like pillows and cushions as props. [1]
More details: evidence, limits and cautions
The details behind this page: cautions, limits of the evidence and where sources disagree. Open any note to read it.
Safety and cautions
- Some restorative lists include inversions and backbends. One teacher's published set includes supported shoulderstand and plough. [1] A review of case reports advised people with glaucoma to avoid inversions and people with compromised bone to avoid forceful practices. [9] See inversions in yoga.
- Pregnancy. NCCIH says to avoid yoga poses that involve long periods of being still or lying on your back, and to check with your provider first. [8]
- Health conditions. NCCIH lists preexisting injuries, lumbar spine disease, severe high blood pressure, balance issues and glaucoma as reasons to ask about modifications. [8]
- Stillness and feelings. Lying quietly can bring up strong emotions. Ask for choices, keep your eyes open if you prefer, and decline touch. For trauma history see yoga for PTSD and trauma. In a crisis call 988 in the US; for an emergency call 911.