In a world that constantly demands you move faster, restorative yoga for beginners offers a radical act of slowing down. This gentle, therapeutic style of yoga is less about stretching and strength and more about deep rest, healing, and allowing your nervous system to reset.
If you're new to yoga or simply crave a true escape from stress, restorative yoga is the perfect place to start.
What Exactly is Restorative Yoga?
Unlike Vinyasa or Power Yoga, where you actively engage your muscles, restorative yoga is a passive practice. The goal is to achieve total comfort and stillness so that you can fully relax and switch on your body’s natural "rest and digest" system (the parasympathetic nervous system).
The key features are:
Props, Props, Props: You use blankets, bolsters, blocks, and straps to fully support your body in a position. The props do the work, so your muscles don't have to.
Long Holds: Poses are held for an extended duration, typically 5 to 20 minutes each, giving your body and mind ample time to release tension and surrender.
Minimal Effort: You should feel no strain or discomfort. If you do, you adjust your props until you are completely supported.
This commitment to the meditative, healing aspect of yoga is a core philosophy at SoHo. As Amanda Zdanowicz, the owner and director at SoHo Yoga and a senior teacher registered with Yoga Alliance and Yoga Australia, explains:
“In a society where we’re always on and always in demand, SoHo Yoga invites you to switch off from the outside world and come home to your inner-self. Whether you’re a seasoned yogi, or a complete beginner, our goal is to empower you to take control of your physical and mental health through conscious connection to body & breath.”
This mindful approach is precisely what makes Restorative Yoga so transformative.
The Profound Benefits for Beginners
Restorative yoga is an ideal practice for anyone, but especially for those beginning their wellness journey or dealing with high stress.
Getting Started: 3 Essential Restorative Poses
You don't need fancy equipment to begin. You can substitute yoga props with items you have at home: a bolster (firm pillow or rolled blanket), blocks (thick books), and blankets (towels or throws).
1. Supported Child’s Pose (Balasana)
Setup: Kneel on your mat. Place a bolster or large pillow lengthwise between your thighs. Lie your torso down over the bolster and rest one cheek on the pillow/mat.
Hold: 3–5 minutes, switching your head to the other side halfway through.
2. Supported Bridge Pose on a Block (Setu Bandhasana)
Setup: Lie on your back. Lift your hips and slide a yoga block (or low, firm books) under your sacrum (the flat bone above the tailbone). Your arms rest by your sides, palms up.
Hold: 5–10 minutes.
3. Legs-Up-the-Wall Pose (Viparita Karani)
Setup: Sit next to a wall. Swing your legs up the wall as you lie down on your back, positioning your hips close to the wall. Rest a folded blanket under your hips for a gentle lift.
Hold: 5–15 minutes.
Final Tips for Your Restorative Practice
Prioritize Comfort: If you feel any strain, use more props or adjust the setup. You should feel held.
Stay Warm: Cover yourself with a blanket to prevent your body temperature from dropping as you relax.
Allow Stillness: Don't fight a busy mind—gently redirect your attention to the feeling of your breath and the support underneath you.
Restorative yoga for beginners is a powerful tool for overall well-being. By carving out this time for deep, supported rest, you are making a direct investment in your long-term mental and physical health.
Ready to experience a class? Find out more about our Restorative Yoga offerings in Brisbane here: Restorative Yoga Brisbane.