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Top 10 Easiest Restorative Yoga Poses To Try At Your Workplace

10 min read
Last Updated on 19 July, 2023

Yoga is a centuries-old discipline that includes physical postures, meditation, and deep breathing. Regular yoga can improve endurance, strength, tranquility, flexibility, and overall well-being. Yoga benefits everyone, whether you are self-employed, a business owner, or a corporate employee.

The first mention of the word "yoga" appears in Rig Veda, a collection of ancient Indian texts. Yoga comes from the Sanskrit word "Yuj," which means "union" or "to join."

It can be dated back over 5,000 years to Northern India. During the late 1890s, Indian monks propagated their knowledge of yoga to the West. By 1970, modern yoga teachings had become increasingly popular and widely accepted in Western nations.

In this blog, we are going to talk about an ancient type of yoga - restorative yoga that aims to stretch and strengthen the physical body to prepare for sitting meditation.

This yoga practice is well-known for activating the parasympathetic nervous system. It is the "rest and digest" component of your nervous system, which keeps fundamental processes running smoothly.

What is Restorative Yoga?


Restorative yoga is a gentler, more peaceful, more passive kind of yoga. It is intended to melt away muscular tension, create space in the body, and relieve stress. This style of yoga is practiced to relax, repair, and revitalize the body, mind, and soul.

Though it is established in the same discipline as other forms of yoga and includes many recognizable, foundational postures. It is more about profound mental and physical relaxation response than increasing strength or working up sweat.

Yoga is very popular in the West. The prevailing trend of Western yoga is to make it a practice aimed toward athletic, aerobic, and acrobatic techniques. For example, in normal Vinyasa yoga sessions, you move swiftly from one posture to the next, creating heat and gaining strength and flexibility. While these intense kinds of yoga emphasize muscular engagement, restorative yoga calms the muscles by supporting the body with props.

Some restorative yoga postures include a soft stretch, mellow motions, and long-held postures. Typically supported by props such as blankets and blocks and a general sense of comfort and tranquility.

Benefits Of Restorative Yoga


Companies spend a lot of money annually on employee healthcare costs. And employees who live a healthy lifestyle are more productive and show no signs of absenteeism. Therefore, companies that provide yoga and other preventative well-being measures can significantly lower their health insurance expenses.

Many businesses now understand the importance of yoga, and more and more are offering yoga classes as part of their corporate wellness programs.

Restorative yoga is one of the types of yoga in which you lie on the floor or on a bolster. It takes 15 to 20 minutes to practice and can be done anywhere. Be it at home, in a hotel room, at work, or car.

Below are some of the benefits of restorative yoga:

1. Reduces Stress

Restorative yoga poses are excellent for relaxation and stress reduction. They can help you unwind while you're away from home or as part of your daily routine.

2. Improves Flexibility

Restorative poses help to stretch and lengthen muscles, which improves your range of motion. This also helps you prevent injury and maintain strength in your joints and muscles.

3. Improves Blood Circulation

Restorative poses promote better blood flow throughout the body, which can help with recovery from injury or illness.

4. Better breathing techniques

Many restorative postures demand you to concentrate on breathing deeply through your nose and chest area rather than simply your mouth (which can cause problems if you breathe too quickly). This improves lung capacity and promotes deep relaxation after a strong workout or a hectic day at work.

5. Relaxes the body and calms the mind

With the use of restful postures and deep breathing methods, restorative yoga combats the physical and mental impacts of everyday stress. It alleviates common maladies such as headaches, backaches, anxiety, and sleeplessness.

Some additional advantages of Restorative Yoga are as follows:

  • Enhances healing and balancing ability
  • Boosts immunity by balancing the neurological and immunological systems
  • Enhances your mood
  • Improves sleeping conditions
  • Aids in the reduction of menstrual cramps
  • Improves digestive system
  • Reduces muscular tightness
  • Improves flexibility
  • Prevents illnesses and obesity
  • Alleviates back pain
  • Stretches different regions of the body gently
  • Improves body posture

Suggested Read: 14 Fantastic Benefits Of Yoga In The Workplace

Props Used In Restorative Yoga

Restorative yoga is a deep relaxation technique that stresses the contemplative part of yoga - the connection of body and mind.

Many of the poses are held effortlessly, thanks to the use of props for support. It frequently employs supportive props to support the body in various poses, such as

1. Yoga Mat

Choose a comfortable yoga mat for your restorative practice. You can even throw a blanket over the mat for added padding and warmth.

2. Blankets

For doing restorative yoga, choose any blanket that will give weight, warmth, and cushion. Mexican blankets are frequently used as yoga support.

3. Straps and bands

Straps or bands are used to hold or deepen particular stretches.

4. Yoga blocks or bricks

Yoga blocks are composed of wood, cork, or recyclable foam. A stack of books can also be used as blocks when practicing at home.

5. Bolsters or Cushions

Bolsters are large, firm cushions that provide additional support during restorative postures. You can select a rectangle, circular, or other forms.

6. Eye pillow

An eye pillow is a tiny rectangular pillow often filled with flax seed or sand. There are sometimes dried lavender flowers inside for some calming aromatherapy. Use an eye cushion weighing 15 or 150 grams. A simple hand towel can suffice if you don't have an eye cushion.

Practicing yoga on an empty stomach or at least 2-3 hours after eating is strongly encouraged. Maintain hydration and do not continue with positions that become unpleasant. You may always let go and restart, but don't go beyond your comfort zone. It should not be practiced on hard or uneven ground.

10 Restorative Yoga Poses for a Healthy Lifestyle

Are you curious about which restorative yoga positions are ideal for you? Here are the top ten restorative yoga positions to get you started:

1. Fish Pose (Matsyasana)


The Fish Pose can help you lengthen your spine, relax your neck and shoulders, and open up your chest.

Step-by-Step Instructions -

  • Place a bolster or long cushion behind you, with the short edge touching your lower back.

  • Lay down on the bolster with your legs in front and your arms out to the side, palms facing up.

  • Stay as long as you like, and remember to take deep breaths.

2. Child Pose (Balasana)


The child's pose is the most prevalent resting stance in any yoga practice. Allow this basic floor posture to be your go-to stretch for decompressing the spine, particularly the lower back, opening up the shoulders, and providing a moment of tranquility.

This pose is also a terrific one to opt for when you need a breather from more aggressive positions.

Step-by-Step Instructions -

  • Kneel with your knees slightly bent and your toes touching like the point of the V.

  • Lower your chest toward your knees while sitting back on your heels.

  • Extend your arms out in front of you and place your head on the mat.

To maximize comfort, split your yoga mat in half or place a folded blanket between your knees and feet in Child's pose.

3. Corpse Pose (Savasana)


Consider trying the corpse posture, also known as savasana, for profound relaxation and stress reduction.

Step-by-Step Instructions -

  • Place a folded blanket on top of your mat, followed by a bolster or two folded blankets layered on top of each other.

  • Sit with your knees bent and your back straight between the folded blankets.

  • Extend your legs to lay the back of your knees on the bolster or folded blanket.

  • Slowly recline so that the back of your head rests on the blanket.

  • Place your arms naturally at your sides, palms facing up. There will be a space between your arms and your torso.

  • Hold this pose for at least 10 minutes.

  • Concentrate on deep breathing and relaxing your muscles.

4. Legs Up The Wall Pose (Viparita Karani)


The legs-up-the-wall position relieves tired legs and feet. It gently stretches your hamstrings and the back of the neck. This pose may also help relieve minor backaches.

Step-by-Step Instructions -

  • Sit as close to the wall with your glutes as possible while lying flat on your back.

  • Lift your legs against the wall.

  • Come to a point with your glutes where you can comfortably rest your legs straight up the wall.

  • Relax your legs and body completely, and breathe.

  • Stay in this position for 5 to 10 minutes.

Feel free to experiment with whatever leg variants you like! For instance, tree pose legs, bound angle legs, straddle splits, or any other leg variation that feels comfortable.

5. Supported Bridge Pose (Setu Bandha Sarvangasana)


This pose is usually performed at the end of the restorative yoga practice. Beginners can or should begin with a less rigorous, fundamental bridge posture, which is excellent for spinal mobility, glute activation, and opening up the hips and chest.

Step-by-Step Instructions -

  • Begin by laying on your back with your legs bent and your heels near your glutes.

  • Lie with your arms straight on the ground at your sides, fingertips reaching toward your feet.

  • Firmly and evenly press your feet into the ground, then softly clench your glutes and lift your hips off the mat.

  • You can cross your arms or lay your hands on your belly, depending on what seems comfortable.

  • Hold this stance for 3-5 minutes, inhaling deeply into your abdomen.

6. Reclined Twist (Supta Matsyendrasana)


Supta Matsyendrasana stretches the glutes and obliques. It is also regarded as a heart opener due to the chest stretch. It increases spinal movement and may improve digestion.

Step-by-Step Instructions -

  • Lie on your back, knees bent, feet flat on the floor, and gently drop your knees to one side.

  • Place two piled yoga blankets or a bolster lengthwise between your inner thighs and knees.

  • Your arms can lay wide, alongside you, or in any position that keeps your shoulder blades rooted to the floor.

For further support, a second blanket can be half-wrapped and put behind the back of your neck, which is the cervical spine.

7. Upward Dog (Urdhva Mukha Svanasana)


Urdhva Mukha Svanasana is a delightful chest opener to expand your lungs and diaphragm. Stretch your abdomen softly, and strengthen your wrists and shoulders slightly.

Step-by-Step Instructions -

  • Lower yourself to the floor in a plank posture.

  • Tuck your toes under and straighten your arms as you get closer to the floor.

  • Raise your chest toward the sky.

  • Remember to keep your shoulders down and away from your ears when doing the pose.

  • Draw your shoulder blades closer together.

8. Wide Angle Forward Fold (Upavistha Konasana)


Yoga and its numerous physical advantages may help you resolve trauma and other types of mental disturbances.

Step-by-Step Instructions -

  • Stand with your legs 3 to 4 feet apart, a bit wider than the hip distance.

  • Now place your hands on your hips.

  • Extend your torso up to the sky.

  • Begin to fold your upper body over slowly. You may stretch your hands behind you on the floor and position them under you.

  • Fold them behind your back.

9. Reclining Bound Angle Pose (Supta Baddha Konasana)


This position reduces stress and anxiety, helps with moderate depression, regulates blood flow, soothes and relaxes the body and mind while improving posture.

Step-by-Step Instructions -

  • Begin by lying down on your back.

  • Bend your knees and get your feet as near your pelvis as possible.

  • Bring the soles of the feet together while opening the knees out to the sides.

  • Place bolsters under your knees to soften the stretch in your inner thighs.

  • You can open your arms to the sides or lay your hands on your tummy.

  • Stay in this pose for at least five minutes, breathing slowly and steadily.

Tip: If you want a more intense stretch out of your practice today, put a strap around your waist and your feet.

10. Seated Forward Bend (Paschimottanasana)


This posture stretches your hamstrings, buttocks, and back. It also improves digestion, calms the nervous system, and lowers blood pressure, making it the ideal stress reliever.

Step-by-Step Instructions -

  • Sit straight on the floor, your legs and feet close together.

  • Place a pillow, cushion, or yoga bolster over your lap.

  • Fold your arms toward your feet, over your lap and the cushion. If reaching forward is difficult because you aren't flexible or your hamstrings are too tight, place a rolled-up blanket beneath your knees.

  • Soften your gaze or shut your eyes while resting your forehead on the cushion.

Suggested Read: 10 Best Yoga Challenges For Your Employees To Boost Workplace Wellness And Productivity

Yoga With Vantage Fit


Vantage Fit is an AI-powered corporate wellness platform offering a one-stop solution for all workplace wellness requirements. You can track your yoga sessions with the Vantage Fit app. This will assist you in keeping track of your daily yoga routines and inspire you to maintain consistency.

You may also utilize Vantage Fit app's other functions besides yoga. The step tracker, guided mindfulness sessions, and heart rate monitoring are among the most popular aspects of the Vantage Fit platform.

Wrapping Up

These few restorative yoga practices may take only 25-30 minutes of your day and leave you feeling energized and relaxed.

Restorative yoga may be both grounding and regulating, as well as reflective and stimulating. Take out some time each day or week to relax and refresh.

This article is written by Ritushree R Singh, who is a content writer and marketer at Vantage Circle. Besides having a curious heart with an avid taste for music, she relishes traveling to new places and exploring different cultures whenever possible. To get in touch, reach out to

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