Today, yoga has developed into a vast and diverse field of study with numerous styles, each catering to different needs and goals. Some styles of yoga focus on physical endurance and fitness, while others emphasize deep relaxation and nervous system restoration. Among the latter is Restorative Yoga, a gentle activity designed for healing and relaxation. In this article, we’ll explore Restorative Yoga as its own unique practice, including the philosophy, history and special attributes of this popular style of yoga. We’ll also outline what you can expect in a typical Restorative Yoga class and, since we’re a Shadow Yoga studio, we’ll look at the similarities and differences between Restorative Yoga and Shadow Yoga, in an effort to make sense of the wide variety of yoga classes that are out there.

What Is Restorative Yoga?

Restorative Yoga is a deeply relaxing, therapeutic approach to yoga that focuses on physical rest, quieting the mind and relaxation of the nervous system. Developed in the 1970s by Judith Hanson Lasater, Restorative Yoga was inspired by the therapeutic work of B.K.S. Iyengar. Restorative Yoga emphasizes passive stretching, supporting the body through the use of props, and prolonged time spent in restful postures to encourage deep relaxation and stress relief.

Philosophy

Restorative Yoga is based on the belief that relaxation is essential for overall well-being. By prioritizing stillness, ease and support, this type of yoga activates the parasympathetic nervous system (the "rest and digest" response) which promotes healing, reduces stress, and enhances physical and mental balance. The emphasis is on cultivating awareness, letting go of tension, and creating a nurturing space for self-care.

History Of Restorative Yoga

Restorative Yoga was developed as a distinct practice to aid individuals recovering from injury, illness and stress. By introducing the use of props such as bolsters, blankets and blocks, Restorative Yoga’s founder enabled practitioners to experience complete relaxation without any muscular strain. Over the years, Restorative Yoga has gained popularity for its therapeutic benefits and has helped many people reduce anxiety, improve sleep and enhance overall well-being.

Defining Characteristics Of Restorative Yoga

• Deep relaxation and healing: Encourages profound rest and stress relief.
• Use of props: Bolsters, blankets, blocks, and straps are used in every class to support the body fully in each pose.
• Extended pose duration: Poses are typically held for 5–20 minutes to allow complete relaxation.
• Minimal movement: The practice prioritizes stillness over dynamic sequences, physical intensity and fitness.
• Gentle breath awareness: Slow, conscious breathing is emphasized to enhance relaxation and mindfulness.

Typical Class Format for Restorative Yoga

Restorative Yoga classes are designed to create a tranquil, healing environment. A typical class follows a slow, supportive format outlined below:

1. Centering and Breath Awareness – A class begins with guided breathing exercises or mindfulness techniques to settle mind and body.
2. Gentle Warm-up Movements – Light stretches for the neck, shoulders and hips may be introduced next to prepare the body for deep relaxation.
3. Restorative Poses – The bulk of the class involves holding 4–6 supported poses for extended periods (5-10 minutes). Props are used to provide comfort and stability and ease muscle tension.
4. Transitions Between Poses – Movements are slow and deliberate to maintain relaxation and an internal focus.
5. Savasana (Final Relaxation) – The class concludes with an extended savasana, often incorporating guided meditation or visualization.

Common Poses in Restorative Yoga

Restorative Yoga poses are designed to facilitate relaxation and deep rest. Common yoga poses in a Restorative Yoga class may include:

• Supported Child’s Pose (Balasana) – A gentle forward fold with bolsters for comfort.
• Supported Bridge Pose (Setu Bandha Sarvangasana) – A backbend supported by a bolster to open the chest and relax the spine.
• Legs Up the Wall (Viparita Karani) – A gentle inversion that encourages circulation and relaxation.
• Supported Forward Fold (Paschimottanasana) – A seated forward bend using props to support the torso and release the back of the body.
• Supported Fish Pose (Matsyasana) – A heart-opening pose that promotes deep breathing and chest expansion.
• Savasana (Corpse Pose) – The final relaxation pose, often enhanced with props and blankets for full-body comfort.

Key Differences and Similarities Between Shadow Yoga and Restorative Yoga

Restorative Yoga is usually offered as part of a studio schedule that includes a variety of styles and teachers. In contrast, Shadow Yoga is a distinct system and is taught by acknowledged teachers who teach exclusively in the Shadow Yoga tradition. Other yoga styles generally don’t integrate the sequences of Shadow Yoga, but Shadow Yoga often includes restorative postures for the same purpose they would be used in any setting, namely rest for the body and mind. But rather than an entire class being devoted to restorative postures, Shadow Yoga teachers will assign or instruct restorative postures based on the needs of the individual. That said, Shadow Yoga and Restorative yoga differ in purpose, intensity and basic philosophy, as outlined below.

Purpose and Intensity

Restorative Yoga focuses on relaxation, stress relief and physical recovery. This style of yoga is more passive than active, more gentle than demanding, and designed for deep rest rather than fitness or energetic awakening. 

Shadow Yoga, on the other hand, aims to build physical strength, healthy joint mobility and awareness of internal energetics through progressive stages of learning, including rigorous introductory sequences termed preludes. This active, structured practice draws from early texts, principles of physical conditioning, wisdom of early martial arts and the ancient Nath lineage which disseminated the teachings of hatha yoga. As such, it is far more than a style or a class; it comprises a complete system of study for the committed student.

Class Format

In a Restorative Yoga class, students can expect a slow pace, with poses held for 5–20 minutes each. Most classes include extensive use of props, bolsters and blankets, with assistance from the teacher in setting up each pose to maximize support and relaxation. Cues are minimal, intended to help rest the mind and stabilize the nervous system. A Shadow Yoga class, on the other hand, usually begins with a short lesson, a centering stance or seat and a series of dynamic warm-ups. The teacher may introduce one of the prelude sequences or portions of them, or use the preludes to prepare students for a seated sequence (asana angahara), inversions, meditation and/or mantra. Complex postures may be introduced as students progress, depending on the needs of the individual and their stage of learning. 

Philosophy

Restorative Yoga is rooted in B.K.S. Iyengar’s therapeutic principles, which emphasize stillness and relaxation to stimulate the parasympathetic nervous system. Restorative yoga has grown in popularity as a response to the fast-paced, demanding nature of modern life, and serves as an antidote to these stressors. As mentioned previously, Shadow Yoga is a complete system of physical, mental and energetic development and draws from Hatha Yoga, Ayurveda, and classical Indian dance and martial arts. While restorative postures may be included in individual or classroom instruction, they are but one of many tools Shadow Yoga teachers have at their disposal to help students cultivate prana (life force energy) both on and off the mat.

Teacher-Student Relationship

In Restorative Yoga, much like Vinyasa Yoga, there is less emphasis on direct instruction; students are encouraged to flow through a classroom sequence with minimal teacher intervention. Teachers guide the rhythm and pace of the sequence, and new students might follow more experienced students to learn common postures and vocabulary. But the teacher rarely demonstrates or details the purpose or specifics of a posture. As a lineage tradition, by contrast, Shadow Yoga is built upon a strong teacher-student relationship and the trust that develops as a result. Shadow Yoga teachers are continually introducing new material and often ask the class to observe while they demonstrate, before asking students to try the new activity themselves. New students and experienced students are generally taught at different times in different groups, so that each group can be taught at an appropriate pace. Experienced students, who are more familiar with sequences and terminology, are guided with increasingly subtle and complex instruction, often being introduced to principles that require foundational knowledge. A Shadow Yoga teacher is highly instructional, guiding students into new terrain and giving supportive, hands-on adjustments to those in a semi-private practice setting. Shadow Yoga classes are generally much smaller and more intimate than other types of yoga.

Conclusion

Restorative Yoga and Shadow Yoga serve different yet complementary purposes within the broader spectrum of yoga. Restorative Yoga provides deep relaxation, stress relief and healing, making it ideal for those seeking rest and recovery. In contrast, Shadow Yoga is a structured and active practice that emphasizes strength, energy cultivation, rhythmic movement and internal awareness. Understanding these distinctions can help you select a yoga style that aligns with your current goals, whether it is rejuvenation and stillness or strength and dynamic movement. Both practices foster mindfulness and self-awareness but do so through varied approaches, and both offer valuable benefits to practitioners at all levels.

If you are new to Shadow Yoga and interested in attending a class, please see our information on Shadow Yoga for beginners and view our class schedule to select a class that works for you.