Restorative yoga is a type of yoga that involves using props to support the body in various poses. The goal of restorative yoga is to relax the body and calm the mind, rather than to build strength or flexibility. It is often done in a quiet, dimly lit room with soft music or other soothing sounds in the background.
Restorative yoga can be beneficial for people of all ages and fitness levels, and is especially helpful for those who are recovering from an injury, dealing with chronic stress, or simply looking to relax and recharge. Incorporating restorative yoga as a lifestyle change with regular yoga practice has many proven benefits.
Pssst. Have you bought a yoga mat yet?
Restorative Yoga As a Daily Routine
- Find a quiet, comfortable space where you can relax and unwind. You will need a mat, blankets, pillows, and any other props you might need to support your body in the poses.
- Wear comfortable, loose-fitting clothing that allows you to move freely and relax.
- Begin by lying on your back with your feet resting on the floor and your arms by your sides. Take a few deep breaths and allow your body to relax.
- Choose one or more restorative poses to hold for an extended period of time. Some common poses include Child’s Pose, Supported Fish Pose, Supported Bridge Pose, and Reclining Bound Angle Pose.
- Use props to support your body in the pose. For example, you might use blankets to lift your hips or a bolster to support your back.
- Hold each pose for 5-15 minutes, focusing on your breath and allowing your body to fully relax.
- When you are ready, slowly come out of the pose and take a few moments to rest before transitioning to another pose or ending your practice.
Restorative yoga is all about relaxation and restoration, so there is no need to push yourself or strive for perfection. Simply allow yourself to be present in the moment and let go of any tension or stress.
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Health Benefits of Restorative Yoga:
- Improved flexibility + muscle tone
- Reduced stress & anxiety (lower cortisol)
- Better sleep
- Deep relaxation + calmness
- Improved digestion
Restorative yoga is a wonderful way to relax and unwind; it’s a valuable addition to any fitness or wellness routine.
How Restorative Yoga Can Contribute to Weight Loss:
While restorative yoga is not a high-intensity workout, it can still contribute to weight loss in a number of ways.
Here are some ways that restorative yoga can help with weight loss:
- Benefits of Yoga: Restorative yoga can help improve flexibility and muscle tone, which can then reduce chronic pain. When the body is more flexible and toned, it is better able to perform physical activities and maintain a healthy body weight. For best results, be sure to include mindful breathing to address both high blood pressure and notice your heart rate- decreasing the changes of heart disease later on.
- Stress Relief: Restorative yoga is known for its ability to reduce cortisol levels- a stress hormone- and improve mental health. Incorporating restorative yoga decreases stress levels, promotes deep relaxation, and calms the parasympathetic nervous system.
- Better Sleep: Restorative yoga can help improve sleep quality, which can be an important factor when aiming to achieve weight loss goals. When we get enough rest, our bodies are better able to regulate appetite and metabolism, which can help with weight loss efforts.
Restorative yoga can be a valuable tool for weight loss by improving physical fitness, reducing stress, and improving sleep, all of which can support a healthy weight.
Is Restorative Yoga Good For Beginners?
Yes, restorative yoga is a great choice because it is a gentle and relaxing form of yoga
that involves holding poses for longer periods of time with the support of props, such as blankets and bolsters.
This can help to ease the body into relaxation and reduce the risk of injury. Restorative yoga can be especially beneficial for those who are dealing with stress or who have physical or mental conditions that may make more strenuous forms of exercise challenging.
It is always a good idea to speak with a healthcare provider before starting any new exercise routine, especially if you have any underlying health conditions.
Tips for Incorporating Restorative Yoga into a Weight Loss Routine:
If you are interested in using restorative yoga as part of your weight loss journey, here are some tips to get started:
- Find a Class or Instructor: One of the best ways to learn restorative yoga is to attend a class or work with an instructor. Look for classes or instructors that specialize in restorative yoga. They will be able to provide guidance and support as you learn the poses and techniques.
- Create a Home Practice: If you are unable to attend a class or work with an instructor, you can still practice restorative yoga at home. All you need is a quiet, comfortable space and some basic props, such as blankets, pillows, and blocks. There are also many online resources to help you get started with a home practice.
- Combine with Other Forms of Physical Activity: While restorative yoga is not a high-intensity workout, it can still be an important part of a weight loss routine. Especially when combined with other forms of physical activity, such as cardio or strength training. Consider incorporating restorative yoga into your routine a few times a week. Combine it with other forms of exercise to create a well-rounded fitness routine.
The Science Behind Restorative Yoga for Weight Loss:
A University of California study found that restorative yoga can help with weight loss by reducing subcutaneous fat. Restorative yoga can also help manage weight by reducing stress.
National Institutes of Health-funded studies have shown that restorative yoga can help with weight loss and may be part of an effective weight loss program.
Frequently Asked Questions
How does Restorative Yoga compare to other types of yoga and which styles of yoga might be most effective for supporting weight loss?
Restorative Yoga focuses on gentle, supported poses and prolonged holds aimed at relaxation and stress reduction, whereas more vigorous types of yoga (like Ashtanga Yoga and Hot Yoga) emphasize higher-intensity movement that can burn more calories in a shorter session. Yin Yoga also uses longer holds but targets deep connective tissues rather than being purely relaxation-focused. Hatha Yoga blends moderate poses with breath control, making it a balanced choice for beginners. For weight loss, choosing a style that resonates with you and supports regular practice—whether it’s a strong Vinyasa or a calming Restorative flow—tends to be most effective. Consistency, combined with healthy lifestyle habits, is the key.
Do I need Props?
Using props helps the body remain comfortably supported in each pose, reducing strain on muscles and joints. Yoga mat: Provides grip and cushioning, ensuring stability and preventing slips—especially important for longer holds.
Folded blanket: Adds extra height or support under hips, knees, or the lower back. Allows you to relax fully without overstretching.
Yoga block: Bridges the gap between your body and the floor. Promotes proper alignment. Decreases the risk of injury or tension.
This comfort level and alignment support can lower stress and cortisol levels. Lowering these levels may indirectly influence weight management by helping the body relax and recover.
How does practicing Restorative Yoga help reduce belly fat?
Restorative Yoga promotes deep relaxation and stress relief. This can help balance hormones related to appetite and metabolism—often a critical factor in reducing belly fat. While it’s not as calorie-intensive as more vigorous yoga styles, consistent practice can improve sleep quality, lower cortisol levels, and enhance mindfulness of eating habits. These factors collectively support a healthier metabolism and gradual fat loss throughout the torso and the entire body. Pairing Restorative Yoga with an overall active lifestyle and balanced nutrition is the best way to see lasting results in long-term weight management.
Also Read: How Does Power Yoga Help With Weight Loss?
Conclusion
Restorative yoga can be a valuable tool for weight loss by improving physical fitness, reducing stress, and improving sleep.
It is a gentle and relaxing form of yoga. It’s suitable for people of all ages and fitness levels. It can be practiced in a class or at home.
By incorporating restorative yoga into a weight loss routine, along with other forms of physical activity and healthy lifestyle choices, individuals can experience the many benefits it has to offer.
If you are interested in using restorative yoga as part of your weight loss journey, you have two options.
1. Find a class or instructor.
2. create a home practice and combine it with other forms of exercise.
With dedication and commitment, restorative yoga can support weight loss and improve overall health and well-being.
Set an intention!
In yoga, you set an intention at the beginning of your practice. As a Christian, I like to choose bible verses that can lead my practice- and day- in a positive direction. Here are some of my favorites:
- Psalm 16:9 – “Therefore my heart is glad, and my glory rejoiceth: my flesh also shall rest in hope.“
- 2 Timothy 1:7 – “For God gave us a spirit not of fear but of power and love and self-control.”
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