8 Restorative Yoga Poses for Home Practice

Updated: Apr 16, 2020

We carry a lot of stress when we are caught up in the pressures of daily life. Some of us don't actually realise how stressed we are untill there's a crisis and suddenly we are unable to cope. Our central nervous system is forced into a situation of "fight or flight" as it struggles to protect the body from the emergency.

Restorative yoga has the ability to melt away any tension and pacify a stressful mind. It cultivates an inner awareness, encourages mindfulness, stimulates digestion, and soothes the central nervous system.

A gentle flow of simple restorative poses is wonderful for the body and has the ability to increase flexibility and strength while releasing tension. This is a healing practice giving huge benefits when the poses are held for a few minutes.

The simple luxury of not being in a hurry to get off the mat, and having the time to really nurture the spine and create space in the body, improves overall equilibrium, connecting body mind and soul.

Gentle restorative yoga is all about active relaxation. It’s about breathing into the poses, feeling sensations in the body, letting go without forcing, while allowing the connective tissue and nervous system to unwind.

Here’s a check - list of signs that you need restorative yoga in your life

  • Having difficulty falling asleep at night.

  • Feeling tired when waking in the morning.

  • Unable to turn off the noisy brain, no matter what is going on.

  • Needing a little less chaos in your life.

  • Cannot stop multitasking when you shouldn’t, like eating meals, at a red light.

  • Checking your smartphone while reading this post.

The poses I have selected are suitable for a gentle home practice, so roll out your mat somewhere warm and comfortable. Perhaps light a candle and play some relaxing music as you bring yourself onto the mat and make each pose feel amazing and relaxing.


Begin in child's pose, bringing your awareness to slowly breathing into the base of the spine and feel the spine lengthening ase the tailbone gradually moves down towards the heels. Hold the pose for 5 minutes.

As the breath softens the mind moves into a stillness that gives a feeling of releasing and letting go.


Cat- Cow pose is synchronised with the breath. Inhale as you arch the back and look up to the sky. Exhale and round the back tucking the chin to the chest. Repeat the sequence six times.