Restorative yoga positions is a practice that is all about slowing down and opening your body through passive stretching. If you take a restorative class, you may hardly move at all, doing just a few postures in the course of an hour. It is a completely different experience than most contemporary yoga.

The majority of yoga classes are an active practice in which you move from pose to pose, building heat and increasing your strength and flexibility in equal measure. The general trend in yoga is toward more athletic and acrobatic styles of practice.

During the long holds of restorative yoga positions, however, your muscles are allowed to relax deeply. It’s a unique feeling because props, rather than your muscles, are used to support your body. Restorative classes are very mellow, making them a good complement to more active practices and an excellent antidote to stress.

Here are three examples of restorative yoga positions.

One: Yoga La-Z-Boy Recliner

To set up for the first pose, place a block widthwise, on its medium setting, about six inches from the back edge of your mat, where your head would rest. Then place a second block, also widthwise, on its lowest setting, about three inches away from the first block, closer to the middle of the mat. Lean a bolster lengthwise over both blocks to form a ramp. (Feel free to lay your blanket on top of the bolster if you like.)

Sit in the middle of your mat so that your hips are about six inches or so from the low edge of the bolster and then ease your way down onto the inclined bolster. If you are tall or have a long torso, and your head is not supported by the bolster, sit up and slide farther down the bolster, until you can recline with your head supported. You can rest your hands on your belly or alongside your body with your palms turned up. You can bend your knees and place your feet underneath them or keep your legs straight.

Begin to breathe in and out deeply. As you breathe in, note, “This is my inhale.” As you breathe out, say to yourself, “This is my exhale.” Keep repeating this mantra to yourself until you feel that you can continue to breathe deeply without focusing on it. Then bring your attention to your jaw, and if you’re clenching it, see if you can soften there so that there’s space between your upper and lower jaws. Gently place the tip of your tongue behind your front teeth. Allow your jaw and facial muscles to relax even more.

To come out of the pose, engage your core muscles and lift your head, shoulders, and torso up off the bolster. Sit comfortably for a couple of breaths, making any movements in your hands, feet, arms, and legs that feel good to you.

Next restorative yoga position.

Two: Gentle Caterpillar

Straighten your legs out in front of you, then roll up your blanket and place it under your knees. Relax your knees and ankles. Inhale to lengthen your spine, and exhale to walk your hands forward, on either side of your legs, as you fold forward from your hips. You needn’t go too far, as this is a restorative sequence. When you have arrived at a place where you feel comfortable remaining for five minutes, relax your back muscles and let your spine round. You can tuck your chin in toward your chest or keep it lifted an inch or two.

To come out of the pose, slowly lift your head and lengthen your spine, coming upright as you walk your hands back toward your hips.

Next restorative yoga position.

Three: Reclined Butterfly on the Yoga La-Z-Boy

Lie back onto the bolster. Bend your knees and bring the soles of your feet together with your heels 12 to 18 inches away from your hips and let your knees relax out to the sides. Fold your hands and forearms on your belly or rest them on the mat alongside your body.

Relax your hip muscles. Allow gravity to do the work here, drawing your knees, thighs, and shins toward the ground. Allow your upper body to be completely supported by the bolster.

After five minutes, plant your feet hip-width apart and windshield-wiper your knees from side to side. To move out of the pose, ease yourself onto your left or right side and use your hands to press the floor away and bring yourself up to sit.

An extract from https://yogainternational.com/article/view/a-restorative-yoga-sequence-for-tight-spaces