Discovering Tranquility: My Go-To Restorative Yoga Poses For Beginners

Before we start with this Restorative Yoga Poses for Beginners,

Disclaimer: This article is for informational purposes only and should not be considered as medical advice. Before starting any new exercise program, consult with your healthcare provider.

Restorative yoga is my go-to for relaxation and stress relief. It's a gentle practice where I hold poses for longer periods, allowing my body to release tension fully.

As a beginner, I find poses like Corpse Pose (Savasana) and Child’s Pose perfect for unwinding. Using props like blankets and bolsters makes it easier to relax into each pose.

Restorative yoga calms my nervous system, reduces anxiety, and releases tension in my hamstrings and lower back. Practicing it regularly improves my  overall well-being and circulation.

As Dr. Gail Parker, author and yoga therapist, notes, "Restorative yoga has a profound effect on the nervous system, helping to downregulate stress responses and promote relaxation."

Each session, I focus on deep breathing and releasing stress, with poses like Windshield Wipers and Figure 4 helping me relax and boost blood flow. As one Reddit user shared, "Restorative yoga [¹] has become my sanctuary. It’s helped me manage anxiety and find peace, especially with poses that focus on deep breathing."

Incorporating it into my daily routine has greatly benefited my mental and physical health, especially when managing stress and high blood pressure.

Restorative Yoga Poses

1. Seated Breaths

• Firstly, begin this Restorative Yoga Poses for Beginners in an upright sitting position on the floor with your legs crossed, maintaining good alignment with your head, shoulders, and hips. 
• Then, place one hand on your belly and the opposite hand at your heart center.
• After that, engage your core and close your eyes.
• Lastly, hold the position for several deep belly breaths, in through your nose and out through your mouth. 

Variation 1 (Seated Breaths)

• Firstly, begin in an upright sitting position on the floor with your legs crossed, maintaining good alignment [²] with your head, shoulders, and hips.
• Afterwards, place two fingers in between your eyebrows while placing your pinky fingers at the right side of your nose as you inhale, and release your pinky fingers as you cover the left side of your nose with your thumb as you exhale.
• Lastly, repeat the breathing movement. 

2. Neck Bend

• Begin this Restorative Yoga Poses for Beginners in an upright sitting position on the floor with your legs crossed, maintaining good alignment with your head, shoulders, and hips.
• Then, place your hands on your knees and close your eyes.
• Next, engage your core and bend your head to the side to lower your ear towards your shoulder.
• And then, hold the position for several deep belly breaths, in through your nose and out through your mouth.
• Repeat the movement on the opposite side.
• Lastly, repeat as needed.

3. Wrist Circles

• Firstly, begin this Restorative Yoga Poses for Beginners in an upright sitting position on the floor with your legs crossed in front of your body, maintaining good alignment with your head, shoulders, and hips.
• After that, raise your hands at shoulder height and start rotating your wrist in a circular motion.
• Lastly, after several repetitions, repeat the movement in the opposite direction.

4. Wrist Stretch

• Begin in an upright sitting position on the floor with your legs crossed in front of your body, maintaining good alignment with your head, shoulders, and hips.
• Afterwards, engage your core.
• Next, press your palms together in a prayer position at chest height.
• Therefore, slowly open your hands with palms facing outward and your thumbs close together.
• Then, gently move and press the back of your hands together as you rotate your hands until your fingers are pointing towards the floor.
• Perform this movement continuously and switch to the opposite direction.
• Lastly, repeat the movement as many times as necessary. 

5. Seated Side Bend

• Begin in an upward sitting position on the floor with your legs crossed, maintaining good alignment with your head, shoulders, and hips.
• Raise your arms overhead and press your palms together as you gaze towards the ceiling.
• Engage your core and slowly bend your upper body to the side as you place one hand on the floor for support. 
• After that hold the position for several deep belly breaths, in through your nose and out through your mouth, return to the starting position.
• Lastly, repeat the movement on the opposite side.

6. Eagle Arms With Back Bend

• Firstly, begin in an upright kneeling position on the floor, maintaining good alignment with your upper body.
• And then, shift your hips back to your feet, then cross your arms together at chest level.
• Therefore, engage your core and slowly bend your upper body [³] backward as you lift your arms toward the ceiling.
• Next, hold the position for a couple of seconds, then return to the starting position.
• Repeat the movement as needed.
• At this point.  From the end position of Eagle Arms with Back Bend, lower your upper body to the side to start moving your upper body in a circular motion.
• repeat the movement as needed.

7. Cactus Pose

• Firstly, begin in an upright kneeling position on the floor, shift your hips towards your feet, and maintain good alignment with your head, shoulders, and hips.
• Then, engage your core and bend your elbows at your sides, then arch your mid back as you lift your head upward, opening your chest, then move your arms forward, pressing your arms together, and lower your head towards your chest as you round your mid back.
• Hold the position for several deep belly breaths, in through your nose and out through your mouth.
• Lastly, return to the starting position and repeat the movement as needed.

8. Neck Stretch

• Firstly, begin in an upright sitting position with your legs crossed in front of your body, maintaining good alignment with your head, shoulders, and hips.
• And then, place one hand on the floor beside you for support.
• Next, looking for a light stretch along the side of your neck, drop one ear towards your shoulder and use your opposite hand to pull your head closer to your shoulder gently.
• After that, hold the position for several deep belly breaths, in through your nose and out through your mouth.
• Lastly, relax to return to the starting position and repeat the movement on the opposite side.

9. 45 Degree Neck Stretch

• Begin in an upright sitting position on the floor with your legs crossed in front of your body, maintaining good alignment with your head, shoulders, and hips.
• Place one hand on the floor beside you for support.
• Rotate your head to the left side, then tuck your chin towards your neck at a 45-degree angle.
• Use your other hand to pull your head forward slightly. Hold the position for several deep belly breaths, in through your nose and out through your mouth.
• Lastly, relax to return to the starting position and repeat the movement on the opposite side.

10. Seated Windshield Wipers

• Begin this Restorative Yoga Poses for Beginners in an upright sitting position on the floor with your knees bent and your feet flat on the floor, and widen your legs to the side.
• Therefore, maintain good alignment in your upper body.
• Plant your hands on the floor at your sides for support.
• Engage your core and lower both knees to one side.
• Lastly, repeat the movement as needed.

11. Staff Pose With Bent Knee

• Begin in an upright sitting position with your legs extended in front of your body, maintaining good alignment with your head, shoulders, and hips.
• Engage your core and bend one knee as you wrap your arms around the knee.
• Pull your knee towards your chest to straighten your spine, then move your foot across your extended leg.
• Hold each position for several deep belly breaths, in through your nose and out through your mouth.
• Repeat the movement on the opposite side. 

12. Seated Spinal Twist

• From the Staff Pose with Bent Knee.
• Engage your core, raise the left arm overhead, and slowly lower your arm as you anchor your elbow on your bent knee.
• Then, twist your upper body to the right side, with your face looking over your right shoulder.
• Inhale as you straighten your spine and exhale as you deepen the twist by looking further at the back.
• Hold the position for a couple of seconds.
• Then, remove your elbow from your knee as you move and lower your upper body towards the left side.
• Relax and repeat the movement on the opposite side. 

13. One-Legged Forward Fold 

• Begin this Restorative Yoga Poses for Beginners in an upright sitting position, maintaining good alignment with your knees bent wide out to the side and the other foot extended forward.
• Tighten your core and inhale as you raise both arms towards the sky, then exhale as you hinge through your hips to bend your upper body forward, holding your calf.
• Make sure to straighten your spine.
• Hold the position for several deep belly breaths, in through your nose and out through your mouth.
• Repeat the movement as needed.

Variation 1 (One-Legged Forward Fold)

• Begin in an upright sitting position, maintaining good alignment with your knees bent wide out to the side and the other foot extended forward.
• Tighten your core and inhale as you raise both arms towards the sky, then exhale as you hinge through your hips to bend your upper body forward, holding your foot, as you lower your head towards your knee.
• Hold the position for several deep belly breaths, in through your nose and out through your mouth.
• Repeat the movement as needed. 

14. Gate Pose

• Begin this Restorative Yoga Poses for Beginners in an upright kneeling position on the floor, maintaining good alignment with the upper body.
• Extend your right leg out to the side, Place your right hand on the floor for support.
• Engage your core and raise your left arm overhead as you bend your upper body towards the back.
• Hold the position for several deep belly breaths, in through your nose and out through your mouth.
• Relax and repeat the movement on the opposite side.

15. Seated Bound Angle

• Begin an upright sitting position with your legs crossed, maintaining good alignment with your head, shoulders, and hips.
• Engage your core and place your hands on your shin then close your eyes.
• Hold the position for several deep belly breaths, in through your nose out through your mouth.

To intensify this stretch, you can move your knees up and down to incorporate some movements.

Repeat Windshield Wipers

16. Seated Forward Fold

• Begin this Restorative Yoga Poses for Beginners in an upright sitting position on the floor with your legs straight in front, maintaining good alignment with your head, shoulders, and hips.
• Engage your core and raise your hands overhead, then hinge through your hips to fold your upper body forward, placing your hands around your shin while keeping your spine straight.
• Hold the position for several deep belly breaths, in through your nose and out through your mouth. 

Variation 1 (Seated Forward Fold)

• Begin in an upright sitting position with your legs straight in front, maintaining good alignment with your head, shoulders, and hips.
• Engage your core and raise your arms overhead, then hinge through your hips to fold your upper body forward, placing your hands around your feet while keeping your spine straight.
• Hold the position for several deep belly breaths, in through your nose and out through your mouth.

Variation 2 (Seated Forward Fold)

• Begin this Restorative Yoga Poses for Beginners in an upright sitting position on the floor with your legs straight in front, maintaining good alignment with your head, shoulders, and hips.
• Engage your core and raise your arms overhead, then hinge through your hips to fold your upper body forward.
• Place your hands around your feet as you lower your forehead towards your knees for a deeper stretch.
• Hold the position for several deep belly breaths, in through your nose and out through your mouth. 

Repeat Windshield Wipers

17. Figure 4

• Lie on your back with your knees bent and your feet flat on the floor.
• Cross one ankle over your opposite knee.
• Place your hands at the back of the knee and pull your knee closer to your chest.
• Hold this position for several deep belly breaths, in through your nose and out through your mouth.
• Repeat the movement on the opposite side.

To intensify the stretch, you can also put your hands around your knee and pull your knee closer to your chest.

18. Crossed Legged Knees to Chest

• Lie on your back on the floor with your knees bent and feet flat on the floor, maintaining good alignment with your head, shoulders, and hips.
• Cross one leg over to your opposite leg and wrap your arms around your shin for support.
• Engage your core and lift your head toward your knees for a deeper stretch.

19. Supine Windshield Wiper

• Lie on your back on the floor with your knees bent, feet flat on the floor, and feet wider than shoulder-width apart.
• Maintain good alignment with your upper body and place your arms on the side at shoulder level.
• Engage your core and move your knees from side to side. Repeat the movement as needed.

20. Happy Baby

• Lie on your back on the floor with your knees bent and feet flat on the floor, maintaining good alignment with your head, shoulders, and hips.
• Engage your core, lift your legs to bring your knees towards your shoulders, and grab your toes with your hands. 

Variation 1 (Happy Baby)

• Lie on your back on the floor with your knees bent and feet flat on the floor, maintaining good alignment with your head, shoulders, and hips.
• Lift your legs to bring your knees towards your shoulders and grab your toes with your hands.
• Gently rock your body from side to side as you extend one leg out.
• Return to the starting position and repeat the movement, alternating sides.
• Repeat the movement as needed.

21. Supine Spinal Twist

• Lie on your back on the floor with your legs extended, maintaining good alignment with your head, shoulders, and hips.
• Bend your right knee toward your chest.
• Using your hands, push your bent knee towards your left leg, as you twist through the lower back, pelvis, and spine to bring your left leg across your body.
• Extend your arms to the side at shoulder level.
• Hold the position for several deep belly breaths, in through your nose and out through your mouth.
• Relax and repeat the movement on the opposite side.

Repeat Knee to Chest

22. Spinal Roll

• Lie on your back with your knees bent and feet flat on the floor.
• Tighten your core, slightly bend your knees, and raise both legs upward.
• Place your hand around your knees for support.
• Engage your core and, using your body’s momentum, move your body up and down to raise your body into a sitting position slowly.

23. Baby Cobra

• Lie on your stomach on the floor with your legs straight, maintaining good alignment with your head, shoulders, hips, and legs.
• Bend your elbows at your side and press your hands on the floor.
• Tighten your abdominal muscles and lift your mid-back off the floor using your hands for support, then lift your hands off the floor to deepen the stretch around your mid-back.
• Hold each position for several deep belly breaths, in through your nose and out through your mouth.

Variation 1 (Baby Cobra)

• Lie on your stomach on the floor with your legs straight, maintaining good alignment with your head, shoulders, hips, and legs.
• Engage your core and interlace your fingers at your back, then slowly straighten your arms away from your back for a deeper stretch.
• Hold the position for several deep belly breaths, in through your nose and out through your mouth.
• Relax and return to the starting position.
• Repeat the movement as needed.

24. Bow Pose

• Lie on your stomach on the floor with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs.
• Bend your knees to bring your heels close to your seat. Extend your arms backward as you wrap your hands around your feet.
• Engage your core and lift your upper body off the floor, pulling your feet towards your head.
• Hold the position for several deep belly breaths, in through your nose and out through your mouth.
• Relax to return to the starting position.
• Repeat the movement as needed.

25. Reverse Corpse

• From the Bow  Pose, lower your upper body and legs down.
• Extend your legs wider than your shoulder width apart.  
• Bring your hands by your side body and turn your head to the side.
• Relax your neck, belly, glutes, and legs.
• Hold the position for several deep belly breaths, in through your nose and out through your mouth.

26. Child’s Pose

• Begin this Restorative Yoga Poses for Beginners in an upright kneeling position on the floor with your knees closed together, maintaining good alignment with your upper body.
• Tighten your abdominal area, shift your hips back to your feet, and extend your arms in front.
• Lower your forehead to the floor, relaxing your mid-back area for a light stretch.
• Hold this position for several deep belly breaths, in through your nose and out through your mouth.

27. Prayer Pose

• Begin this Restorative Yoga Poses for Beginners in an upright sitting position with your legs crossed in front of your body.
• Maintaining good alignment with your head, shoulders, and hips.
• Press your palms together in a prayer position and close your eyes.
• Hold the position for several deep belly breaths, in through your nose and out through your mouth. 

I always remind myself to listen to my body and honor its needs during my restorative yoga practice. Whether I'm a beginner or more experienced, this gentle style of yoga helps me restore balance and promotes my overall well-being.

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