Restorative Yoga – a gentle yet profound practice – has become a source of inspiration for many seeking balance and inner energy renewal. If you are new to Restorative Yoga, join Olaben as we explore this journey. This practice not only nurtures the body and mind but also helps release stress, soothe emotions, and awaken new vitality in modern life.
What is Restorative Yoga?
Restorative Yoga is a gentle style of yoga that focuses on rest, recovery, and energy restoration for both body and mind. Developed by the master B.K.S. Iyengar, it is particularly suitable for those who often face stress, fatigue, or tension in modern life.
During sessions, Restorative Yoga poses are typically held for several minutes to over ten minutes, always in a fully relaxed state. Instead of emphasizing technique or flexibility, this practice encourages the use of props such as pillows, blankets, towels, or chairs to support the body, allowing practitioners to fully release tension and maintain comfortable postures.
Combined with slow, mindful breathing and inward focus, Restorative Yoga not only alleviates physical stress but also brings mental calm, restores energy, and balances emotions.
6 Basic Restorative Yoga Poses
1. Child’s Pose (Balasana)
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Kneel on the floor with hips resting on your heels, toes touching.
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Exhale and fold forward, arms stretched out or resting alongside the body.
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Rest your forehead on the floor or a pillow, holding for 3–5 minutes, relaxing the shoulders, neck, and back.
This pose releases tension in the back, neck, and shoulders, providing immediate calm. It is an ideal starting pose to center the body and mind.
2. Seated Forward Bend (Paschimottanasana)
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Sit tall in Dandasana with legs extended straight.
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Inhale to lengthen the spine, exhale to fold forward.
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Use a blanket or block to support the forehead or chest, holding 5–10 minutes.
This pose stretches the entire spine, soothes the abdomen, and relieves mental stress. Deep breathing enhances relaxation and inner calm.
3. Legs Up the Wall (Viparita Karani)
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Sit close to a wall, gently lie back, and extend legs up against the wall.
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Optionally, place a pillow or blanket under your lower back.
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Relax your arms by your sides, holding 10–15 minutes.
This pose promotes circulation, reduces leg swelling and fatigue, and lowers heart rate, leaving you feeling light and refreshed after a long day.
4. Supported Bridge Pose (Setu Bandha Sarvangasana)
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Lie on your back with knees bent, feet flat on the floor.
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Lift hips and place a yoga block under the sacrum.
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Hold 5–10 minutes, breathing deeply and steadily.
This pose releases tension in the hips and thighs while opening the chest and shoulders. Regular practice improves flexibility and rapidly restores energy.
5. Chest Expansion (Heart Opener)
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Place a bolster horizontally on your yoga mat.
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Lie back so that the bolster supports the shoulder blades, letting your head relax.
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Arms can extend overhead or out to the sides, holding 5–10 minutes.
This heart opener enhances chest expansion, improves breathing and oxygen flow, and promotes emotional balance and openness.
6. Corpse Pose (Savasana)
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Lie comfortably on your back, arms relaxed at your sides, palms facing up.
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Release tension from every part of the body.
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Close your eyes, breathe deeply and evenly, holding 5–15 minutes.
Savasana is the perfect closing pose, allowing the body to fully relax and restore energy, while calming the mind and cultivating inner peace.
Benefits of Restorative Yoga
Restorative Yoga offers far more than a typical yoga session. It is not only a time for rest but also a therapy for both body and mind. Key benefits include:
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Stress and Anxiety Reduction: Restorative Yoga creates a quiet space to focus on breath and body sensations, lowering cortisol levels and promoting emotional balance.
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Improved Sleep: Relaxing both body and mind supports deeper, more restful sleep, making it ideal for those struggling with insomnia caused by stress.
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Enhanced Recovery: Gentle poses with props are perfect for individuals recovering from injuries or managing chronic conditions, allowing safe, gradual healing.
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Better Circulation and Immunity: Deep relaxation activates the parasympathetic nervous system, improving blood flow, stabilizing heart rate and blood pressure, and boosting immune function.
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Increased Flexibility and Reduced Muscle Tension: Holding poses for extended periods gradually stretches muscles, enhancing flexibility and reducing injury risk over time.
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Mindfulness and Focus: Practicing Restorative Yoga trains attention and awareness, helping you stay present, calm, and more focused in daily life and work.
Frequently Asked Questions
1. Is Restorative Yoga suitable for beginners?
Yes. It is gentle and does not require advanced technique or strength, making it ideal for beginners, older adults, or those recovering from health issues.
2. How long does a Restorative Yoga session last?
Typically 45–90 minutes. Each pose can be held for 5–15 minutes to deepen physical and mental relaxation.
3. Do I need props for Restorative Yoga?
Yes. Props like pillows, blankets, towels, or yoga blocks provide support, comfort, and allow longer hold times without strain.
4. How is Restorative Yoga different from other yoga styles?
Unlike Hatha or Vinyasa, which focus on movement, strength, and flexibility, Restorative Yoga emphasizes rest, recovery, and healing. It is perfect for balancing the body after intense yoga sessions or a stressful day.
Relax with Olaben Through Restorative Yoga
Restorative Yoga not only rejuvenates the body but also creates a deeply relaxing experience when paired with the right apparel. At Olaben, you can find a diverse collection designed for gentle, restorative movement:
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Women’s activewear: supportive bras, short or long sleeves, and sleeveless tops for unrestricted movement during relaxing poses.
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Bottoms: leggings, joggers, or sport skirts for comfort and ease of movement.
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Versatile clothing: jumpsuits, hoodies, and lightweight jackets, perfect for warming up or cooling down.
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Color options: pink, green, red, black, white – mix and match freely to suit your style.
With modern designs, premium materials, and functional versatility, Olaben accompanies you through every moment of relaxation, making each Restorative Yoga session not only healthy but also stylishly inspiring.
Visit Olaben Store to explore our latest collections and receive dedicated advice from our team:
Ho Chi Minh City
- Flagship Store: 1M, Street 10, Thao Dien, District 2 (Thu Duc) – Hotline: 092.828.2088
- Nguyen Trai: 35 Nguyen Trai, Ben Thanh, District 1 – Hotline: 036.428.2088
Hanoi
- Vincom Times City: 458 Minh Khai, Vinh Tuy, Hai Ba Trung – Hotline: 037.928.2088
- 263 Pho Hue, Hai Ba Trung
