YOGARestorative Yoga Sequence For Stress Relief

Restorative Yoga Sequence For Stress Relief

Restorative yoga sequence for stress relief

Yoga seems to be always coming in handy as it puts both our mind and body in a state of peace. It lets us breathe without any worries and it gives us a bit of an open state of mind.

In this manner, we are able to show up outside and it lets us become the better version of ourselves.

This is the normal condition of a body that if a person is tense so the person always seems to feel a bit uncomfortable and their body does not settle anywhere with ease.

Yoga allows a person to lose up their muscles which are the reason for the tightening of their body and it also seems to release the tension of a person’s head.

There are a number of yoga sequences but the best restorative yoga sequence for stress relief is the one without props and it can be done easily without even a guide too.

This is a fact that stress is the most unsupportive addition in the life of a person but the antidote to getting rid of the stress is yoga.

Yoga is known as an antidote because it is able to get your body back to its normal state after days of stress and it restores the energy back to your body with ease.

From the beginning of time, people are using these yoga techniques to bring their minds back at peace and getting rid of all the external pressure and stress.

It can feel unreasonable to take a break from our day when we feel in a hurry or troubled by moving toward occasion or cutoff time.

Maybe the very explanation we feel focused on is that we feel in a rush. Be that as it may, there can be an incentive in requiring a couple of moments to change the divert in our brains and moderate the speed of our internal discourse.

Different restorative yoga sequences

A restorative yoga sequence with props might seem a bit difficult but in reality, it is very easy and one is enabled to easily perform it without any difficulty.

This is a fact that sometimes we don’t have the exact same needed props so you can easily use the closest props to the given ones as an alternative in order to complete your yoga sequences.

Small pillows or cushions can be an easy substitute for the props of yoga and one can easily use them in their yoga poses without any problem.

Restorative yoga sequence with props

1. Restorative Twist:

restorative twist

This is indeed a great yoga sequence with props and this restorative yoga twist is a great way to gather the mind and body with the grounding energy.

It is able to provide one with a great soothing and comforting effect by the support under the belly of yours and it easily alleviates the worries and strains of a person.

The person needs to place two blocks on their mat with the first block on its lowest height and the second block on its second height.

Then, the bolster is needed to be laid on the two blocks so you can easily create a slope with the bottom edge of the bolster touching the floor.

The person is then needed to snuggle their right hip at the base of the bolster with the knees bent to the left side and their hands framing their props.

Then, the person is needed to keep their navel as close to the center as possible and then lie down so the front of their body is completely supported by the bolster.

The person then just needs to tuck their arms underneath the bolster and between the blocks in such a position that the person’s head can easily be turned away or towards their knees.

This yoga sequence is needed to be carried away for more than 5 minutes and it will surely help to release stress.

2. Supine Bound Angle Pose:

This is an easy restorative yoga sequence with props and it is enabled to ease the symptoms of stress as you soften back by the luxurious and soft support of the blankets, bolster, and blocks.

The person is needed to release the physical tension by allowing the person’s shoulders, hips, and back to release the perfectly expansive and grounding restorative posture.

Just in a similar pose, this pose is also very easy and one is needed to set up the bolster and blocks to create an incline position.

Then, the person is needed to raise the blocks on one height each so the first block on the second height and the second block on its highest height.

The person is then needed to place a low-folded blanket at the top of their bolster and then just simply lie down so that the back of yours is supported by the blanket.

Then, just simply bring the soles of the feet of yours together and the knees of yours apart, and then just place the blocks of yours under the thighs to just support this opening.

The blocks of yours can be at any height setting that would make you feel supported and then the person is needed to place a blanket over the belly to add a quality of grounding to such pose.

This pose is needed to be carried out for up to 15 minutes.

Restorative yoga sequence without props

1. Legs Up The Wall (Viparita Karani):

This is the best restorative yoga sequence for stress relief and many people love this pose as it is easy and one will surely make the most out of them for sure.

In this pose, a person has to lie against the wall with their butts in contact with the wall and legs straightly paralleled upwards with the wall.

Then, the person is needed to lift the legs against the wall, and by closely resting their bum closest to the walls, the person is needed to rest their legs lifted up against the wall.

This pose is needed to be carried out for straight 5-10  minutes and till then the person is not supposed to move or else the pose will be ruined and one will be needed to start all over again.

2. Thread the Needle Pose (Parsva Balasana):

The person is needed to start on all fours. The wrists of them, elbows, and shoulders of them are needed to keep up in a line, their knees are needed to be directed under their hips, their back is completely flat, and their core is completely engaged.

The person doing this pose can easily double up their mat under their knees if it is needed and then lift their right arm up the sky with a bit twist of the torso.

The person is needed to bend their elbow and then thread their arm under the left one until the person’s right shoulder and the temple come down to the mat.

Then, the person needs to stay here for a bit of a few breaths and then repeat the same procedure on the other side.

3. Seated Cat Cow (Upavistha Bitilasana Marjaryasana):

This is a very helpful restorative yoga sequence without props for sure and it is named the cat and cow pose as it includes the pose to move the spinal vertebrae very gently in all directions.

The seated variation is more like the seated variation of a cow and cat and it needs to be done very gently and it would feel like it is providing your body with much space in it than before you practice it.

The person is needed to sit in a cross-legged position and rest the hands on the knees and sit up a bit tall.

Then the person just needed to feel grounded while sitting in their bones in this position then just simply inhale arch your back.

The person needs to just slightly lean forward leading with the heart of yours and gently lookup for a slight backbend on your exhale round your back.

Then in the end the person is needed to look down at their navel with their arms extended and the person is needed to do this a few times and move the breath of them while performing this slow movement.

Restorative yoga poses with bolster

1. Restorative Child’s Pose:

This is one of the best restorative yoga poses with bolster and it is named the child’s pose as most of the children love to do this pose and it is very healthy.

This type of yoga poses like a big hug and a person is needed to hold long of this pose for more than 10 minutes here and gives up the hips of yours a bit of a time to release on a very deep level.

The person is needed to place a bolster long ways on their mat and even if you are not having any bolster so you can easily use three of the yoga blankets as a replacement but they should be neatly folded and should be stacked into the shape just the same as a bolster.

The person is then needed to position their legs at the end of the bolster and their legs should be on the mat and not on the bolster.

Then, the person is needed to fold in a forward position, slowly draping their torso over the bolster in the correct position.

The person should then just let their arms come out in the position at the front of them, resting them gently on the floor.

Then just turn your head to the one side of the cheek of yours resting on the bolster and then just periodically change the direction of the head so that you don’t get a stiff neck.

2. Restorative Heart Opener:

This restorative yoga pose is great and this type of yoga pose is mostly done with the help of a block but sometimes it is done with the help of a bolster which makes it very much ergonomic.

This pose can easily be held very comfortably and for a longer time and the corners of a regular block can simply dig up in the back of yours within no time.

This pose with a block would feel more like torture so that is why it is done with the help of a bolster.

The person is then needed to lower himself/herself onto the bolster so that it can easily hit you under the shoulder blades of yours or the bra strap line yours.

The person should allow the head to just hang off the side of the bolster and if by chance it doesn’t come to the floor, the person is needed to set up a blanket or a block to support it pretty easily.

One can also easily bring up their arms overhead as shown and as it is not too intense and even if it didn’t work for them, the person should try extending them in the shape of T or they can even do it in the shape of a cactus too.

One can also extend the legs into the position of supta baddha konasana and just relax so that their heart can easily open.

Restorative yoga poses with blocks

1. Legs Up Pose:

This is one of the best restorative yoga poses with the blocks and it can be very helpful in providing you with ease of relaxation from the stress within no time.

It is known as the legs up pose and it is a very easy pose with the help of a simple block and you can achieve the same relief from stress without any problem.

For achieving this pose, one is needed to lie down onto the mat and then lift up the hips of them and just simply slide down a block on the lowest setting underneath their sacrum.

Then, the person is needed to lift up one leg of them at a single time so the legs of the person being stretched up towards the sky.

Then the knees can also be bent doing the same technique if it feels comfortable to the person and it will surely benefit a lot for sure.

A person is needed to carry out this pose for almost 5 minutes continuously.

2. Supported Bridge Pose (Setu Bandha Sarvangasana):

This pose is needed to be carried out in such a way that the person is enabled to touch their bum with their fingertips without any difficulty.

The person is needed to grab a yoga block for them and it is needed to be placed under the sacrum the height of its lowest level with a wide surface flat on the floor.

The one doing this exercise can just simply open their arms in the form of T or an actus and just place their hands on top of their bellies.

The person needs to hold this pose in such a position for almost 3-5 minutes with a very deep belly breathing and one can also move the block to the higher level if the person wants.

This type of pose will also be needed to carry ways for 3-5 minutes.

How Often Should You Practice Restorative Yoga?

These restorative yoga poses are dependent upon the need of a person as if a person is stressed or tired or feeling a bit uncomfortable while resting so these poses can help.

These poses are carried away on the need of the person so whenever the person feels like doing them or their body craves for these yoga poses so the person is needed to practice them.

One can easily do 1 or even 2 poses in a single day when the person needs to do them and it can be of very much help for sure.


In the end, we would like to conclude that we have listed many types of different variations of yoga styles and it simply depends upon the choices of a person.

The restorative yoga sequence for stress relief can simply be a lot of help as it brings a person’s mind at ease.

These yoga poses can be a lot of help if they are executed perfectly but if they are not done properly, you might not be able to get the very good type results as you expected.

This restorative yoga can also be declared as a healing process and one can also create different variations while practicing these yoga steps which can also help a lot.

The restorative yoga poses relax your mind, body, and even the bones yours as you would be feeling that they are melted away.

We have tried to cover as many forms of yoga poses as possible and you can easily thoroughly read them to get many benefits out of them.


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