How to Teach Restorative Yoga
Restorative yoga is a deeply relaxing practice that focuses on passive stretching, breath awareness, and nervous system regulation. It uses props like bolsters, blankets, and blocks to support the body in poses for extended periods, allowing for deep relaxation and healing. Teaching restorative yoga requires patience, mindfulness, and an understanding of how to create a safe and nurturing space for your students.
1. Understanding Restorative Yoga
What is Restorative Yoga?
Restorative yoga is a gentle, slow-paced practice that emphasizes:
Relaxation and stress relief.
Activation of the parasympathetic nervous system(rest-and-digest response).
Healing and recovery from physical or emotional tension.
Unlike Yin Yoga (which focuses on deep connective tissue release), Restorative Yoga is about complete relaxation and support—there is no effort or strain.
Who Benefits from Restorative Yoga?
People with high stress or anxiety.
Beginners or those recovering from injury or illness.
Athletes needing muscle recovery.
Anyone seeking deep relaxation and better sleep.
2. Setting the Right Atmosphere
Creating a calm, safe, and nurturing environment is essential for a successful restorative yoga class.
Lighting & Ambience
Use dim lightingor candles to create a soothing atmosphere.
Soft, warm colors encourage relaxation.
Music & Sound
Play gentle instrumental music, nature sounds, or soft chanting.
Avoid upbeat or distracting rhythms.
Temperature & Comfort
Ensure the room is warm enough(cool temperatures can cause tension).
Provide blanketsso students stay cozy and comfortable.
Scent & Aromatherapy
Light essential oilslike lavender, chamomile, or sandalwood (optional).
Use caution with scents—some students may be sensitive.
3. Essential Props & Setup
Restorative yoga heavily relies on props to support the body and encourage deep relaxation.
Common Props Used:
Bolsters– For spinal support, gentle chest opening, or leg elevation.
Blocks– To modify poses and offer gentle elevation.
Blankets– For warmth and additional cushioning.
Eye pillows– To encourage deep relaxation and block out light.
Straps– To support passive stretches without effort.
Encourage students to adjust props for maximum comfort—there should be no strain or tension in any posture.
4. Structuring a Restorative Yoga Class
A. Opening the Class
Guided Breathwork:Start with 5 minutes of diaphragmatic breathing (e.g., deep belly breathing or 4-7-8 breath).
Set an Intention:Invite students to focus on rest, healing, or self-care.
Gentle Warm-up:Slow movements like seated forward bends, side stretches, or cat-cow to prepare the body.
B. Key Restorative Poses & Their Benefits
Each pose should be held for 5-15 minutes to allow full relaxation.
1. Supported Child’s Pose (Balasana)
Props:Bolster under chest, blanket under knees.
Benefits:Calms the nervous system, releases tension in the back.
2. Reclined Butterfly (Supta Baddha Konasana)
Props:Bolster under the spine, blocks under knees for support.
Benefits:Opens the hips and chest, promotes deep breathing.
3. Supported Forward Fold (Paschimottanasana)
Props:Bolster on legs, forehead resting on bolster or block.
Benefits:Encourages surrender and introspection, relieves anxiety.
4. Legs-Up-The-Wall (Viparita Karani)
Props:Folded blanket under the hips (optional).
Benefits:Improves circulation, relieves leg fatigue, supports lymphatic drainage.
5. Supported Bridge Pose (Setu Bandhasana)
Props:Block or bolster under sacrum.
Benefits:Opens the heart, releases lower back tension.
6. Savasana (Corpse Pose)
Props:Bolster under knees, eye pillow, blanket over body.
Benefits:Deepest relaxation, integration of practice.
C. Ending the Class
Guided Meditation or Yoga Nidra:Use body scan techniques or visualization.
Closing Affirmation or Mantra:End with gratitude and a sense of peace.
Gentle Transition:Allow students to move slowly before sitting up.
5. Teaching Techniques & Cues
A. Voice & Cueing
Speak softly and slowlyto guide students into a relaxed state.
Use minimal but clear instructions—less is more.
Encourage long, deep breathsthroughout the practice.
B. Adjustments & Hands-On Support
Use light touchor grounding hands (if students are comfortable).
Offer verbal adjustmentsbefore physical touch.
Provide extra propsinstead of manually adjusting bodies into poses.
C. Encouraging Stillness
Remind students to let go of effort—they should feel completely supported.
If the mind is restless, suggest focusing on the breath or repeating a silent mantra like “I am at peace.”
6. Tips for Success as a Restorative Yoga Teacher
1. Teach Slower Than You Think
Students need time to settle into each pose.
Don’t rush transitions—allow at least 1-2 minutesbetween poses.
2. Be Mindful of Trauma Sensitivity
Some students may feel vulnerable in deep relaxation.
Use inviting language(“You are welcome to close your eyes if it feels comfortable”).
Always provide the option to adjust or skip poses.
3. Encourage Home Practice
Teach students simple poses they can do at home (e.g., Legs-Up-The-Wall before bed).
Share breathing techniques or relaxation exercises they can incorporate daily.
4. Continue Learning
Attend restorative yoga workshopsto refine your teaching skills.
Study nervous system regulation, breathwork, and mindfulness techniques.