Unlock Deep Relaxation: Your Guide to Restorative Yoga with Bolsters and Blocks

Restorative yoga is a practice centered on achieving deep physical and mental relaxation. Unlike more active forms of yoga, it involves holding passive poses for extended periods, often with the aid of props like bolsters and blocks. These tools are not for achieving deeper stretches, but rather for providing complete support to the body, allowing muscles to release tension effortlessly and encouraging the nervous system to shift into a state of rest and healing. This sequence is specifically designed to exclude straps, focusing solely on the comforting support of bolsters and blocks.

Restorative yoga setup with bolster and blocks

A typical restorative yoga setup showcasing the use of a bolster for support.

Key Highlights of This Restorative Practice

Profound Relaxation: Experience deep rest as props support your body, allowing muscles to release completely.
Stress & Tension Reduction: Actively calms the nervous system, helping to alleviate stress, anxiety, and fatigue.
Gentle & Accessible: Suitable for all levels, including beginners, as poses are modified for comfort and require minimal effort.

Understanding Your Props: Bolsters and Blocks

To fully benefit from this restorative sequence, it's helpful to understand the role of each prop:

Bolsters: These are firm, typically rectangular or cylindrical cushions. In restorative yoga, bolsters are used to support various parts of the body, such as the spine, hips, or legs. They provide a soft yet stable surface that encourages the body to release, helps maintain gentle curves in the spine, and can make poses more comfortable and accessible for longer holds. They come in different shapes (round or rectangular) and firmness levels.
Blocks: Yoga blocks are sturdy supports usually made from foam, cork, or wood. They offer versatility in adjusting height and providing stability. Blocks can be placed under the hands, head, back, or hips to help with alignment, bring the floor closer, or deepen support in a pose. They can be used at their lowest, medium, or highest setting depending on individual needs and the specific pose.

Preparing for Your Practice

Setting the Stage for Serenity

Before you begin, create a tranquil environment. Choose a quiet space where you won't be disturbed. Dim the lights or use soft, natural lighting. You might also consider playing calming music or nature sounds. Ensure your yoga mat, one bolster, and two blocks are within easy reach to minimize movement and disruption between poses. Wear comfortable, loose-fitting clothing that allows for ease of movement and doesn't restrict your breath. A blanket can also be used for extra warmth or cushioning.

The Restorative Yoga Sequence (Approx. 60 Minutes)

Move slowly and mindfully between poses. Listen to your body and adjust props as needed to ensure maximum comfort and support. Hold each pose for the recommended duration, focusing on deep, diaphragmatic breathing – inhaling and exhaling slowly through the nose.

1. Supported Seated Position & Centering

Arrival and Breath Awareness (5 minutes)

Begin by sitting comfortably on your mat. You can place a folded blanket or a block (on its lowest setting) under your sit bones to elevate your hips. This helps tilt your pelvis slightly forward, encouraging a natural curve in your lower back and creating space in your spine. Rest your hands gently on your knees or in your lap. Close your eyes and bring your awareness to your breath. Notice the gentle rise and fall of your abdomen or chest. Allow your breath to slow down and deepen, signaling to your body that it's time to relax. Focus on releasing any tension in your back muscles.

2. Supported Reclined Bound Angle Pose (Supta Baddha Konasana)

Gentle Hip Opener and Chest Expansion (5-10 minutes)

Place your bolster lengthwise along your mat. Sit in front of the short edge of the bolster, with your sacrum (the flat bone at the base of your spine) lightly touching it. Bring the soles of your feet together, allowing your knees to fall open to the sides, forming a diamond shape with your legs. Slowly and carefully, recline back onto the bolster so that your entire spine, from the tailbone to the base of your skull, is supported. If your head tilts back uncomfortably, place a folded blanket or a low block under your head. If you feel any strain in your hips or inner thighs, place a block or a folded blanket under each outer thigh or knee for support. This allows your hips to relax and open more deeply without strain. Let your arms rest by your sides, palms facing up, or place your hands on your belly. Breathe deeply, allowing your chest and hips to soften with each exhale.

Benefits: Gently opens the hips, groin, and chest; can relieve lower back tension; calms the nervous system.

Illustrative example of a supported backbend, similar to Reclined Bound Angle Pose.

3. Supported Child’s Pose (Balasana Variation)

Restful Forward Bend (5-7 minutes)

Place the bolster lengthwise in front of you on your mat. Come to a kneeling position. You can have your big toes touching and knees wide apart to create space for your torso, or keep your knees closer together if that's more comfortable. Lean forward, draping your torso over the bolster. Allow your belly and chest to rest fully on the supportive cushion. Turn your head to one side, resting your cheek on the bolster, and switch halfway through the pose. Alternatively, you can keep your forehead on the bolster, perhaps using a block underneath if needed for neck comfort. Your arms can rest alongside the bolster, reaching back towards your feet, or extend forward alongside your head.

Benefits: Gently stretches the lower back, hips, and thighs; calms the brain and helps relieve stress and fatigue.

4. Supported Bridge Pose (Setu Bandha Sarvangasana Variation)

Gentle Inversion and Spinal Release (5-8 minutes)

Lie on your back with your knees bent and feet flat on the floor, hip-width apart, and arms resting by your sides. Press into your feet to lift your hips just enough to slide a block under your sacrum. You can use the block on its lowest, medium, or (if comfortable and stable) highest setting. Ensure the block is supporting the bony plate of the sacrum and not your soft lower back tissue. Allow your weight to rest fully onto the block, releasing tension in your lower back and hips. Your arms can remain by your sides, palms up, or you can extend them overhead if that feels good. For a more supported version, you can place a bolster horizontally under your sacrum instead of a block.

Benefits: Gently stretches the chest, neck, and spine; calms the brain, reduces anxiety, stress, and mild depression; improves circulation.

5. Supported Gentle Twist

Spinal Mobility and Release (5-7 minutes per side)

From a seated position, extend your legs out in front of you. Place a bolster parallel to your right hip. Bend your knees and let them fall to your left. Gently twist your torso towards the bolster on your right, lowering your chest and belly onto it. Your right hip should be close to the bolster. You can rest your head on the bolster, turning it to the right or left, whichever is more comfortable for your neck. A block can be placed under your head for additional support if needed. Ensure the twist comes from your mid-spine, not just your lower back or neck. Breathe deeply into the twist, allowing your spine to lengthen on the inhale and deepen the gentle rotation on the exhale. After 5-7 minutes, slowly untwist and repeat on the other side.

Benefits: Improves spinal mobility; gently massages abdominal organs; can relieve back pain and stiffness.

A supported side pose, conceptually similar to a gentle twist with bolster support.

6. Legs Up the Wall Pose Variation (Viparita Karani Variation)

Restorative Inversion (10-15 minutes)

Position a bolster a few inches away from a clear wall space, parallel to the wall. Sit on one end of the bolster with your hip close to the wall. Lie back, swiveling your body so your legs go up the wall and your sacrum and lower back are supported by the bolster. Your sit bones might be slightly off the bolster, hanging towards the space between the bolster and the wall, or resting on the bolster – adjust for comfort. Your legs should be relatively straight but not locked at the knees. If the bolster feels too high or uncomfortable, you can use a lower folded blanket or remove the bolster and simply place a block under your sacrum. Allow your arms to rest by your sides, palms up, or in a cactus shape.

Benefits: Alleviates tired legs and feet; gently stretches the hamstrings and lower back; calms the nervous system; can improve circulation.

Legs Up the Wall Pose with bolster support

Legs Up the Wall Pose with bolster and blanket for optimal comfort.

7. Final Relaxation (Savasana)

Complete Surrender (10-15 minutes)

Lie flat on your back. Place the bolster horizontally under your knees. This helps to release tension in the lower back and encourages the natural curve of your lumbar spine. If you like, you can place a thin folded blanket or a low block under your head for neck comfort, ensuring your chin is slightly lower than your forehead. Cover yourself with a blanket to stay warm, as your body temperature may drop during deep relaxation. Allow your arms to rest comfortably by your sides, a little away from your body, with palms facing upwards as a gesture of receptivity. Close your eyes. Let go of any controlled breathing and allow your breath to be natural and effortless. Consciously release any remaining tension in your body, from your toes to the crown of your head. Rest here, allowing your body and mind to absorb the benefits of the practice. To come out, gently deepen your breath. Wiggle your fingers and toes. Slowly draw your knees towards your chest and roll onto your right side, pausing for a few breaths before gently pressing yourself up to a comfortable seated position.

Benefits: Promotes deep relaxation for the entire body and mind; integrates the benefits of the practice; reduces stress and fatigue.

Visualizing Restorative Benefits

The following chart illustrates the typical focus areas of some key restorative poses within this sequence. The scores (1-5, where 5 is high impact) represent a general emphasis for each pose on aspects like hip opening, spinal release, chest expansion, nervous system calming, and circulatory benefits. This is an illustrative guide to help understand the multifaceted benefits of each posture.

This chart highlights how different restorative poses target various aspects of physical and mental well-being. For example, Supta Baddha Konasana excels in hip and chest opening while profoundly calming the nervous system. Legs Up the Wall is unparalleled for boosting circulation and soothing the nervous system, with less emphasis on active stretching.

Benefits at a Glance: Mindmap

This mindmap provides a visual overview of the core benefits derived from a consistent restorative yoga practice using bolsters and blocks. It emphasizes the interconnectedness of physical release, mental calm, and the supportive role of these props.

mindmap root["Restorative Yoga
with Bolsters & Blocks"] id1["Physical Benefits"] id1a["Tension Release
(Muscles & Fascia)"] id1b["Improved Flexibility
(Gentle & Passive)"] id1c["Spinal Decompression"] id1d["Posture Awareness"] id1e["Enhanced Circulation"] id2["Mental & Emotional Benefits"] id2a["Stress Reduction"] id2b["Nervous System Regulation
(Parasympathetic Activation)"] id2c["Increased Calmness & Peace"] id2d["Improved Sleep Quality"] id2e["Mind-Body Connection"] id3["Role of Props"] id3a["Bolsters"] id3aa["Provide Full Support"] id3ab["Encourage Surrender"] id3ac["Comfort & Cushioning"] id3b["Blocks"] id3ba["Offer Stability"] id3bb["Adjust Height for Alignment"] id3bc["Bring Floor Closer"]

As illustrated, the practice offers a holistic approach to well-being, addressing both the body's need for rest and the mind's need for quiet. Props are integral to achieving these benefits by enabling complete support and effortless holding of poses.

Guided Restorative Practice

For a visual guide and to experience a led restorative session, this video demonstrates several poses using bolsters and blocks, aligning well with the principles discussed. It can help you understand the setup and flow of a restorative practice.

The "30 Min Restorative Yoga Journey With Bolster & Props" video provides a practical demonstration of how these props are used to promote stress relief and healing through gentle, supported postures. Observing the transitions and prop placements can enhance your own practice.

Summary of Poses and Prop Usage

This table summarizes the key poses in the sequence, highlighting the primary props used and their main restorative benefits.

Pose Name	Primary Props Used	Main Benefits
Supported Seated Position	Block or Blanket (under hips)	Encourages spinal alignment, prepares for practice.
Supported Reclined Bound Angle Pose (Supta Baddha Konasana)	Bolster (spine), Blocks (under knees/thighs)	Opens hips and chest, calms nervous system.
Supported Child’s Pose (Balasana Variation)	Bolster (torso support)	Releases back, hip, and shoulder tension; stress relief.
Supported Bridge Pose (Setu Bandha Sarvangasana Variation)	Block or Bolster (under sacrum)	Opens chest, relieves lower back strain, improves circulation.
Supported Gentle Twist	Bolster (torso support), Block (optional head support)	Improves spinal mobility, massages abdominal organs.
Legs Up the Wall Pose Variation (Viparita Karani Variation)	Bolster or Block (under hips/sacrum)	Relieves tired legs, calms nervous system, aids circulation.
Final Relaxation (Savasana)	Bolster (under knees), Block/Blanket (optional head support)	Deep relaxation, integration of practice benefits.