8 Restorative Yoga Poses to Calm You Down in Minutes

Ever find that you’re tired throughout the day, but when it’s time to sleep, you’re suddenly alert? Or maybe you constantly feel wired and are never really able to find the “off” switch.

After a day of near-constant stimulation and stress, it’s normal that you feel out of balance. So how do you shift from wired and tired to reset and relaxed? One way is practicing restorative yoga poses, which focus on slowing down the body and mind. When you pair stillness with steady breathing, you relay the message to your nervous system that it’s not only safe to rest, it’s essential. Consider the practice a permission slip for you to finally recharge.

8 Restorative Yoga Poses to Help You Relax

These restorative poses are calming in large part due to the added support you’ll experience from settling into pillows and blankets that coax your muscles to release.

While you hold a pose, try lengthening your exhalations slightly. This helps activate your parasympathetic nervous system, which regulates rest and recovery. Or you can practice Equal Ratio Breathing or Box Breathing (Sama Vritti Pranayama) for added relaxation. Simply inhale for a count of 4 and exhale for a count of 4. If the breath feels comfortable, remain at that count or slightly increase it.

Stay in each pose for a minute or as long as you like.

1. Reclining Bound Angle (Supta Baddha Konasana)

Place a bolster or a few firm cushions lengthwise on your mat. Sit against the edge of the prop, facing away from it, and lie back onto the support. Draw the soles of your feet together and let your knees open to the sides in Reclining Bound Angle Pose. For more support, place blocks, cushions, or folded blankets underneath your thighs. Rest your arms by your sides or place one hand on your belly and one on over your heart. Breathe here for 2-5 minutes. You can also practice the pose without the bolster supporting your back.

2. ​​Supported Wide-Legged Forward Fold (Upavistha Konasana)

Sit on the mat and separate your legs as wide as is comfortable. Place a bolster, some folded blankets, or stacked pillows in front of you. Hinge forward from your hips until you can rest your chest and forehead on the props. Let your arms relax on the mat or support in Supported Wide-Legged Forward Fold. Turn your head to one side if it’s more comfortable. Breathe here for 2-4 minutes.

3. Supported Pigeon Pose (Eka Pada Raja Kapotasana Variation)

From your hands and knees, inch your left knee forward behind your left wrist and lower your outer thigh to a block or pillow. Draw your left foot toward your right hip. Straighten your right leg on the mat behind you. Fold forward onto a bolster or stack of pillows, resting your torso and head fully on the prop in Supported Pigeon Pose. Breathe here for 1-3 minutes, then repeat on the opposite side.

4. Supported Reclining Hero Pose (Supta Virasana Variation)

Kneel on the mat with your knees together or slightly apart. Slowly lie back onto a stack of cushions or a bolster placed lengthwise along the center of the mat behind you. Relax your arms by your sides or rest your hands on your belly in Supported Reclining Hero Pose. If there is discomfort in your knees or ankles, come out of the pose or add more props underneath you. Or you can take Half Reclining Hero Pose, in which you bend one knee at a time and keep the opposite leg straight. Breathe here for 1-3 minutes.

5. Restorative Half Frog Pose (Matsya Kridasana)

Lie on your belly. Rest your head on your right arm or a folded blanket. Bend your left knee and slowly draw it out to the side and toward your left elbow, resting it on the floor. Relax your belly and your leg. Breathe here for 2-4 minutes, then switch sides.

6. Crocodile Pose (Makarasana)

Lie on your belly and separate your legs slightly wider than hip-width apart. Stack one hand on top of the other, then rest your forehead on your top hand. Let your whole body become heavy. Breathe here for 2-4 minutes.

7. Side-Lying Savasana

Sit alongside a wall and lower yourself onto your right side so your back is gently supported by the wall. Place a pillow underneath your head and, if desired, between your knees. Rest your arms wherever feels natural. Breathe here for 2-4 minutes, then switch sides.

8. Savasana with a Bolster

Lie on your back and place a bolster or rolled blanket underneath your knees. Let your feet fall open and allow your arms to rest slightly away from your body with your palms facing up in supported Savasana. Soften your gaze or close your eyes. Breathe here for 3-5 minutes.