If you’re looking to ease stress, calm your mind, and deeply relax your body, practicing restorative yoga poses is one of the most effective ways to reset your nervous system. Unlike traditional yoga that focuses on strength or flexibility, restorative yoga emphasizes complete support, stillness, and soft, therapeutic breathing.
Using props like bolsters and yoga blocks makes restorative yoga poses even more accessible, comfortable, and effective. Props allow you to sink deeper into relaxation without strain, making each pose safe for beginners and extremely soothing for advanced practitioners as well.
In this guide, you’ll discover some of the best restorative yoga poses with bolster and blocks, along with instructions, benefits, and recommended hold times.
Why Use Bolsters and Blocks for Restorative Yoga?
Bolsters and blocks help your body release tension by providing lift, height, and cushioning exactly where your muscles need support. This allows you to stay in restorative yoga poses for longer without discomfort.
Benefits of Using Props
- Deep relaxation with zero muscle engagement
- Better alignment for the spine, hips, and joints
- Lower injury risk due to full-body support
- Emotional ease thanks to nervous-system calming
- Improved breathing through supported chest opening
Whether you’re recovering from stress, fatigue, or physical strain, props transform simple movements into deeply healing restorative yoga poses.
Top Restorative Yoga Poses Using a Bolster and Blocks
Here are the most effective and comfortable restorative yoga poses that rely on props for maximum relaxation.
1. Supported Child’s Pose (Balasana)
How to Do It
- Place a bolster lengthwise on your mat.
- Sit back on your heels, knees wide apart.
- Lower your torso onto the bolster and rest your head sideways.
- Switch sides halfway through.
Benefits
- Deeply calming
- Softens lower-back and hip tension
- Encourages emotional grounding
Hold Time: 5–10 minutes
This is one of the most comforting restorative yoga poses—perfect for beginners and anyone seeking immediate stress relief.
2. Supported Reclining Bound Angle Pose (Supta Baddha Konasana)
How to Do It
- Place a bolster behind you and recline on it.
- Bring the soles of your feet together.
- Use blocks under each thigh for support.
Benefits
- Opens the heart and chest
- Releases tight hips
- Encourages calm breathing
Hold Time: 8–12 minutes
One of the most therapeutic restorative yoga poses for stress, anxiety, and heart-centered relaxation.
3. Supported Seated Forward Fold (Paschimottanasana)
How to Do It
- Extend your legs forward.
- Rest a bolster on your thighs.
- Fold gently and let your forehead relax onto the bolster.
- Add blocks to adjust height.
Benefits
- Relaxes neck and shoulders
- Soothes the nervous system
- Lengthens the spine gently
Hold Time: 5–7 minutes
A classic among calming restorative yoga poses, perfect for relieving mental fatigue.
4. Supported Fish Pose (Restorative Matsyasana)
How to Do It
- Place a bolster vertically.
- Lie back so your spine is supported.
- Use a block for your head if needed.
Benefits
- Opens the chest
- Counters slouching
- Improves lung capacity
Hold Time: 5–10 minutes
This is one of the best restorative yoga poses for improving posture and easing upper-back tension.
5. Legs Up the Bolster (Viparita Karani Variation)
How to Do It
- Place a bolster horizontally.
- Rest your calves on the bolster.
- Lie back with your arms open.
Benefits
- Reduces leg fatigue
- Enhances blood circulation
- Supports better sleep
Hold Time: 10–15 minutes
A deeply soothing inversion-style pose often recommended in restorative yoga sessions.
6. Supported Side-Lying Twist
How to Do It
- Sit sideways next to a bolster.
- Twist gently and lie onto it.
- Hug the bolster and relax your neck.
Benefits
- Eases spinal tension
- Supports digestion
- Creates emotional comfort
Hold Time: 5–8 minutes per side
One of the most nurturing restorative yoga poses, especially for emotional relaxation and lower-back release.
7. Supported Savasana
How to Do It
- Place a bolster under your knees.
- Support your head with a thin block or folded blanket.
- Relax your arms comfortably at your sides.
Benefits
- Full-body rest
- Improves back comfort
- Promotes deep meditation
Hold Time: 10–20 minutes
No restorative practice is complete without this final, deeply grounding pose.
Tips for Practicing Restorative Yoga
To get the most out of your restorative yoga poses, follow these suggestions:
✔ Move Slowly
Support the calming intention of the practice.
✔ Use Extra Props
More support = deeper relaxation.
✔ Don’t Force Flexibility
Comfort is the goal, not stretching.
✔ Focus on Breath
Slow breathing amplifies relaxation.
✔ Practice in a Quiet Space
Dim lights and quiet settings enhance the effect.
Final Thoughts
Restorative yoga is a gentle yet powerful way to nourish your mind, relax your body, and bring yourself back into balance. By using bolsters and blocks, these restorative yoga poses become more accessible, therapeutic, and effective for all experience levels.
Whether you choose a single pose or practice a full sequence, restorative yoga offers a peaceful space to slow down and feel supported. Consistent practice can improve sleep, reduce anxiety, and ease physical tension—something we all need in today’s fast-paced world.
