The Very Best Restorative Yoga Poses to alleviate Stress


30 Minute Restorative Yoga For Stress And Relaxation | Yoga For Overall Health

Video taken from the channel: Yoga With Bird


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Gently stretch the inner groins and back spine while relieving stress and fatigue in this feel-good pose (“Ananda Balasana”). Here’s how to do it: Lie on your back and with an exhale, hug your knees into your chest. On an inhale, grab the outer part of your feet with both hands. Open your knees slightly and bring them up toward your armpits. Restorative yoga poses such as legs up the wall can help reverse this effect.

This will help adjust our blood pressure, brain activity, and hormone levels. Strengthens the Spine. From the twists, bends, and stretches that you do with restorative yoga poses you give your spine the workout it needs. Restorative yoga, on the other hand, is all about slowing down. Here, fewer poses are held for longer periods of time (typically for five minutes or more and often with the help of props) in order.

Place your arms at 45-degree angles to your torso with the palms facing up, or place one hand on your low belly and one on your chest to help focus on the breath. With each exhale, let your knees float toward the ground, creating a stretch across the inner thighs and groin. Among the most popular Vinyasa yoga exercises is the Ashtanga yoga.

Ashtanga yoga still uses the exact same yoga poses that are used in regular, sluggish paced yoga but it likewise combines some. Savasana. Allow your body and mind the opportunity to absorb the healing benefits of your practice. Think of this pose as a time of intentional yielding, exploring the parts of the body where you can release tension and cultivate physical softening. Savasana really.

Greatist Expert and yoga instructor Rebecca Pacheco suggests starting off with these six postures, from the hip-opening half-pigeon pose to the oh-so-restorative legs-up-the-wall pose. So find a quiet spot — and a few uninterrupted minutes — and get ready to restore. The Best Restorative Yoga Poses to Relieve Stress Child’s Pose. Create a support of firm pillows, blankets, or a bolster lengthwise in front of you.

Lower onto your Half-Pigeon Pose. Start on all fours and slide your right knee forward toward your right hand. Lower your right hip onto.

Supported Bridge PoseSetu Bandha Sarvangasana. Lie on your back with your knees bent, feet planted flat on the floor, hip-distance apart. Extend your arms by your sides and roll your shoulder blades in toward one another to feel a slight lift in the chest.

Restorative yoga poses include very gentle twists, seated forward folds, and gently supported backbends. If you’re attending a restorative yoga class, your teacher will likely go around the class to adjust postures and help students go deeper into the pose.

List of related literature:

Engaging a skilled yoga instructor for a private session can be very helpful, especially if you have injuries or chronic pain and need some individualized variations on the poses.

“Anodea Judith's Chakra Yoga” by Anodea Judith
from Anodea Judith’s Chakra Yoga
by Anodea Judith
Llewellyn Worldwide, Limited, 2015

FIGURE 19-18 Amy used yoga at home, providing her with proprioceptive input, to reduce stress at the end of the day.

“Sensory Integration: Theory and Practice” by Marlaine C Smith
from Sensory Integration: Theory and Practice
by Marlaine C Smith
F.A. Davis Company, 2019

Yoga also does wonders for helping us manage our stress levels, which is a key component of managing our body’s response to stress and keeping those stress chemicals at bay.

“Quantum Love: Use Your Body's Atomic Energy to Create the Relationship You Desire” by Laura Berman, Ph.D.
from Quantum Love: Use Your Body’s Atomic Energy to Create the Relationship You Desire
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In a restorative or gentle yoga class, the warm-up often starts with pranayama or meditation and then continues with gentle limbering movements such as seated sun breaths, seated side bends, and cat tilts and dog tilts on hands and knees.

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from Methods of Group Exercise Instruction
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Human Kinetics, 2019

Iyengar yoga concentrates on proper alignment in asanas, which are sustained, and attention is focused on alignment and breathing while sustaining the pose.

“Contemplative Practices in Action: Spirituality, Meditation, and Health” by Thomas G. Plante
from Contemplative Practices in Action: Spirituality, Meditation, and Health
by Thomas G. Plante
Praeger, 2010

Restorative yoga turns on the healing relaxation response by combining gentle yoga poses with conscious breathing and meditation.

“Yoga for Pain Relief: Simple Practices to Calm Your Mind and Heal Your Chronic Pain” by Timothy McCall, Kelly McGonigal
from Yoga for Pain Relief: Simple Practices to Calm Your Mind and Heal Your Chronic Pain
by Timothy McCall, Kelly McGonigal
New Harbinger Publications, 2009

Regardless of the approach (use of meditation, yoga, muscle and breathing exercises, hypnosis, prayer, and other forms of stress management), the end result of the relaxation response is a movement of the person toward calmness, balance, and healing.

“Palliative Care Nursing: Quality Care to the End of Life” by Marianne LaPorte M. Matzo, Phd, APRN, GNP-BC, FAAN, Deborah Witt Witt Sherman, Phd, APRN, ANP-BC, FAAN, Gary Martin, PhD
from Palliative Care Nursing: Quality Care to the End of Life
by Marianne LaPorte M. Matzo, Phd, APRN, GNP-BC, FAAN, Deborah Witt Witt Sherman, Phd, APRN, ANP-BC, FAAN, Gary Martin, PhD
Springer Publishing Company, 2009

• Yoga also helps you to focus your mind on remote parts of your body, such as tight joints and muscles, as you gently but firmly deepen into your poses.

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from YOU: Being Beautiful: The Owner’s Manual to Inner and Outer Beauty
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Other practices of yoga include meditation and pranayama (breath control), the study of texts, guidelines on how to treat your body, and ways to behave toward others as well as the letting go of attachment to material possessions and suggestions for diet.

“Encyclopedia of Women's Health” by Sana Loue, Martha Sajatovic
from Encyclopedia of Women’s Health
by Sana Loue, Martha Sajatovic
Springer US, 2004

Regardless of the approach [use of meditation, yoga, muscle and breathing exercises, hypnosis, prayer, and other forms of stress management], the end result is a movement of the person toward balance and healing.

“Palliative Care Nursing: Quality Care to the End of Life” by Marianne Matzo, Deborah Witt Sherman
from Palliative Care Nursing: Quality Care to the End of Life
by Marianne Matzo, Deborah Witt Sherman
Springer Publishing Company, 2005

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Dear Friends.. Kindly watch my channel Dhinesh Valavan musicalz for relaxing soothing calm music..

  • lately I’ve been trying to do good for myself with this whole lockdown still in place, I’ve gone through I swear every yoga video I could find but nothing was for me and once I found this ooouuuuu namaste

  • Your video helps me a lot! I was diagnosed as a asymptomatic covid patient
    And one of my routine is to watch and do your yoga videos for me to release my stress and worries. Thank you for giving me hope and let the day passed as nothing as I heal myself. Thank you so much.

  • It was so sweet. In the middle of the practice I’ve just started to smile and I was smiling till the end and I’m still smiling while typing this comment. Thank you!

  • love this video! I used to do yoga everyday but haven’t in a while and have an injury in my ankle that’s made it hard to get back into it comfortably. This video was really great helping me ease into feeling my body more and stretching out. Will definitely do it again and also signed up to get the hips slow stretch. Thank you Sarah!

  • You’re videos and voice are what keep me going. Your voice brings me comfort like a warm hug from my mom. I feel like you care for me, for us, for those who are trying to find ways to cope with everything going on. Thank you! I am currently listening to your videos so I can get over my panic attacks and write my final papers for grad school. Thank you, Adrienne!!!!

  • I’m going through a rough time, its 12:30 am here in Kenya, I couldn’t sleep so I got out of bed to do this and I feel much better already.

  • Been trying yoga during quarantine your videos are great, but I just don’t think yoga is for me. I can’t seem to “let go” and “relax” and clear my mind. I just like I’m stretching and not really relaxing. Also the last two times I’ve done it I have started to get sad and cry, idk why tho. If anyone has any tips please let me know:)

  • haha i was about to stop the video when kayla literally said “i know what you’re thinking. don’t stop this video. finish what you’ve already started” lovely video! thank you. this is helping me so much during finals

  • Thank you so much SaraBethYoga…it is a big help for realeasing those stress esp this time of trouble…the only thing i can do for u in return is to not skipping those ads…Salamat from Philippines!

  • This really helps. It was way more relaxing than anything I’ve tried. I really focused on what you were saying and during this I finally got away from things in my life and just felt at peace. Thank you

  • this is such a beautiful evening routine, currently trying to place it into my night routine lots of love to everyone, this totally de stressed me thank you ❤️

  • Also please distinguish between asanas and kriyas which helps to know the work one has done with you. Many of the workouts seem like stretches, please include all the other asanas

  • Hi, I like that,
    you can wach also this I like it very much
    or this:

  • I don’t want to be all sobby. But I was in a lot of stress, and had a panic attack because of stupid family issues and I rode my bike to the local soccer field and I proped up my phone and did this. It died 1/2 way through, but man did it help. Thank you so much for cleansing my mind!! I went from panic to confidence ����

  • Amazing video Adriene needed this, especially in coronavirus time. But if someone needed another video for anxiety and stress in Hindi one can follow Youtube channel Divya Shlokam yoga playlist link attached here

  • I’m so good at getting my stressed out all the time. But this video really helped:). Thanks for making this video didn’t know I needed it until know.

  • I didn’t know I needed this. But boy I did. My day has changed. Thank you

    On a side note, I found your YouTube channel in lockdown and for the whole season yoga has changed my life. I went to my first ever live yoga class yesterday and it was amazing! I can’t thank you enough for bringing yoga into my life which I have now fallen in love with ������

  • So many people dealing with so much uncertainty these days!! Important that we all realize we are not alone. This was a great restorative practice, soothing… great energy. Thanks!

  • Hi Adriene, I wonder could you do the facing screen side first or do a demo before actually doing a pose? Cos when I have my back to the screen I find it hard to follow…

  • I am literally having anxiety for months and I ain’t feeling good at alll…. It’s studies and then corona… Just so much pressure…. This video did help me out… I ain’t able to sleep for nearly 2 months

  • Now I know this is a recorded video and its also 5 years old, but when Adriene started talking about creaky, old floors I was like “damn, are my floors that loud?!”

  • I couldn’t tell I was having a panic attack until I started this video. Thank you so much for the help <3 I can finally breathe again

  • I discovered Sarah Beth Yoga while having to self-isolate. That was 7 weeks ago. It has made a huge difference to my life. My body is stronger, I have a flexibility at 65 that I have never had before and I love the yoga practice. Thank you, Sarah Beth!

  • Thanks so much for this exquisite class, I loved it and feel so much better now! You even made me laugh at some point when you mentioned not to give up the class because it was almost the end (not that I was planning on.. )!!

  • I recently started trail running again and am stretching an hour a night. This video is perfect for the last 15 minutes when I am getting ready to fall asleep. Thanks. I’ll be sure to start getting deeper into your content and videos as I keep progressing and stretching specific muscles.

  • I’m going through the August calendar and I almost skipped today because I was feeling so overwhelmed and just generally terrible. But I checked the calendar just to see what the theme was and saw that it was exactly what I needed. So here I am, completing today’s practice after all. Thank you for practically reading my mind (even though the calendar was made weeks ago)

  • Thank you alot, my fav part is when you said “ thank yourself for committing to you practice and your body” that’s what i need now to commit my yoga practice.

  • I did this in my room and it didn’t even feel like 15 minutes had gone by and I was in the pose and all these tears started coming down my face and when I sat back up out of the pose the tears had stopped and I felt so revived and so calm and I don’t know but just thank you����‼️This was also my first time doing yoga and I 10/10 am doing this again

  • Fantastic and a just what my body needed! Those first 15 minutes (ish) were a great warmup and I feel like I am ready to take on this week!

  • I do this yoga video right before I work out so when it’s time to work out I feel good and then I push myself harder then I would regularly. In other words thank you so much @sarahbethyoga this video helps me so much

  • Hey Sarah, Im new to your channel and for the first time i was able to do yoga today. I have always admired It, but have not tried it. I was able to enjoy to be able to relax and felt amazing. Thank ya!!!

  • Hello yogi! ���� Use this 15 minute calming yoga for stress relief and anxiety to calm your mind and relax your body with long, relaxing yoga stretches. Comment with your favorite posture and as always ask questions or for modifications! �� Get the HIPS SLOW STRETCH here:

  • YWA August 2020 Wow! Felt so good after my week of travel and taking the kiddos to college. One more day of travel ☺

    Much love peeps!!!!

  • everything happening with the police and the injustices against black people (which is nothing new) has been so heartbreaking and overwhelming lately. I am doing what I can to be an ally and support BLM but it has been very overwhelming. Grateful to have videos like this as a resource during these times


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  • This is a wonderful video, We tracked down an article about This Yoga Class Will Help You De-Stress FAST let’s checkout

  • You probably don’t know me, and I don’t know you but I just want to let you know I feel way more relaxed. I’ve had so much drama and fighting lately and I’m kinda really sad. Your voice is calming and this routine is so relaxing.

  • ♥️ Loved it! Nice and relaxing voice, very good instructions ���� I Practiced this in bed after a meditation. I’m ready for a new day, before I felt too much stress and didn’t want to go out of bed. Namaste

  • Here we are for day 21 of INQUIRE. A much needed practice for everyone especially in the present world right now. Detox all the negative vibes and restore your inner piece. Thank you Adriene, Benjie, and the YWA team. Cheers!

  • Day 21 of INQUIRE = perfect! It was lovely to re-visit this practice and to see how I flowed through it today. I even managed two rather respectably balanced Warrior Threes! Again, precisely what I needed to start my day and now to flow through this fine Saturday. Thank you, always. Namaste

  • That. Was. Amazing!!!! Thank you Sarah Beth ������������ Such a release and so calming. I’ll be doing this one again. Thank you for bringing me home to myself xx

  • Seriously loved this session, I am a PM and it was perfect timing for something I was working on, every day is a revelation with YWA! Love it

  • When you’re young, you’re always worrying what other people are thinking about you. When you reach middle age, you no longer care what other people think of you. And when you’re old, you realise, everyone was just thinking about themselves all along.

  • This is a wonderful video, We tracked down an article about This Yoga Class Will Help You De-Stress FAST let’s checkout

  • I was crying the whole time while doing this yoga session. It was a great empowerment to reconnect with my emotions again after weeks of stress. Thank you Adriene for bringing this yoga session to me:)

  • I practice ashtanga and i am in one of those days when I feel low and struggle into the mat. This practice was amazing very restorative and helped to ease tension all over my body. Thank you very much ����

  • This has helped me SO much to relax and stay stretched and focused! during quarantine I have been stressed and this has helped me to feel so much more relaxed and I cant thank you enough for doing this!

  • Wonderful. I loved it! Everyday i step on the mat with Alo Yoga, i feel newborn and so much more alive. It´s a real gift that you share yoga with us.

  • Learning how to manage anxiety and stress is something I’ve been struggling with for years. Yoga is healing, yoga is a time of reflection, yoga is my reward to myself. Thank so much Adriene and fellow members, knowing I’m not the only one struggling is comforting. Although coming together for eachother is an amazing opportunity. Hang tough, find your inner peace. NAMASTE fellow humans, and pets ����

  • I’m so glad my young adult daughter introduced me to your channel. I love your classes and truly thank you for the gift of giving them. <3

  • I was having difficulty to breath with right nose, but after your breathing method it’s all fixed. Amazing, Thank you very much Adriene. Love from Japan.

  • Yoga is such a great tool for managing stress. It’s what’s called a “bottom up” coping strategy because it deals with body function and training the body to relax which is half the battle.

  • I will be coming back soon as I get my mat because my floor hurts lol but I’m definitely going to try this even when i was breathing with her it made me feel good thanks for this video some of us needs this more then you would imagine ��I have alot of stress and anxiety to let go of I believe this will help thanks again ��❤

  • I really love your video, it is so amazing. My daughter in law has anxiety and we both have stress and I think this is going to work. Thank you so much for sharing your video’s.

  • This yoga really helps. I am suffering from anxiety. It’s been a long journey and i can’t concentrate on anything else. I can’t sleep at night and i am tired of all these things happening around me. Everyday i wake up to a bad news and it makes my condition worse. I took help from few friends and they helped me but i don’t want to disturb them all the time. I really felt good after trying this yoga but my overthinking does not seem to stop. I feel like i am dying slowly, a part of me knows that it isn’t true but i can’t help.

  • When I do yoga, I clearly don’t know how to do it right, so half the time I forget to breath in and out. I clearly am just doing it for how it looks not how it feels, but I’ll learn ����

  • Thank you for saving me today. Have been feeling sick with anxiety the last week. Done two anxiety yoga with you today and now I feel okey. Thank you!

  • i agree love and resonate with your videos. you have good energy and I felt like I released some deep anxiety and stress. thank you

  • Some of these poses have made me realize how much flexibility I’ve lost since I was a teenager. Thank you for sharing so much helpful content.

  • I had panic attacks twice this last week from overwhelming stress building up over time. Been doing yoga most mornings but needed something to really calm/fix my breathing from such a big emotionally draining week. This video was SUCH a delight. I recentered myself and the rest of the day was much brighter than it has been in a long time. Thank you!

  • Global Meditation Marathon 2020

    To Empower Global Consciousness towards Humanity 2.0 based on age old Yoga Principles and practices.

    Mehodology: Using Technology and Spiritualtity we can transform the Global Mindset when a large number of people practice meditation for 15 minutes every day for 30 days using the 20 Yogic Values such as Truth, Non-Violence, Austerity, Forgiveness, Cleanliness etc

  • I just finished this, and I don’t know why but I was crying during doing yoga, you said breath well but all I did is crying, I needed this, I feel so good now and I will be doing it everyday before bed.
    thank you so much❤️

  • That’s my new favourite practice after a long day of work at the hospital. I feel like nursing is just pure stress and constant reacting, and while it is a nice job I really have to watch out to balance it out. I loved the practice and it calmed me down. Thank you, Caren. Sending you love

  • At the end, I put my palms to my third eye and saw the most beautiful bunch of red roses. They are a gift to anyone reading this who needs a little cheering up. You are loved.

  • Adriene, you’re such a gem. Your videos have been a source of light and positivity for me for several years. Just wanted to send you a hug and gratitude for sharing your practice here <3

  • || ॐ श्री गंगाई नाथाय नमः ||

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    ■ सिद्ध योग (ध्यान)
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  • I just want to thank Alo yoga for all of the great free lessons on youtube. I recieve great pleasure from flowing with Alo yoga lessons, and my quality of life has improved greatly.

  • This was my first time doing yoga. Thought it was crazy all my life.
    Towards the end of the video I was just lying on the floor of my bedroom smiling.

  • I’ve always had anxiety and stress but quarantine has opened a door of fear within me I never knew existed. This has helped me in more ways than one and I am beyond grateful and appreciate for this. Thank you for providing these videos. ��

  • Very nice relaxing practice. I added this after doing a couple of sun salutations and my tree/warrior vinyasa. Sometimes you just need a little relaxing stretches after doing a more vigorous yoga routine. Thank you ����

  • After two months of daily practice with YWA, I fell off the wagon after missing days of the Yoga Camp. Realised that following a 30 Day Plan was actually making me more stressed if I missed a day! So after a few weeks of feeling bad, and lots of work stress I dediced to just pick a video and get on with it, and thiswas that one!

  • As soon as I was relaxed on my back, before you even had to say a word about it, I felt so appreciative of my life and my body. I felt so happy and at peace. It’s been so long since I’ve felt like that. Thank you so much. ��

  • I am fighting with anxiety and panic attacks for 5 years now so practices like this one really help me. Thanks for this beautiful video. ��

  • This video is super helpful especially at this time when especially children can’t really do anything. Also since I have chronic depression this is very helpful for anxiety and stress and I feel really good after I do this every time. Thank you so very much I am grateful for a person like you.

  • thank you i am new to yoga and i feel you are very good and calm place to start i feel really relaxed when i start and finish your videos

  • Kayla, I’m incredibly grateful to you and to the whole AloYoga team for creating and filming this magical yoga class! I feel myself incredibly uplifted after doing it! See you on the mat! Namaste����

  • Hey I tried this for the first time today! I was over come with emotion in the last part is this something that’s normal for beginners?

  • Thank you, Sarah Beth, for calming my nerves and releasing my anxiety after a long week of work. My favorite part is the first background music that reminded me of my favorite movie My Neighbor Totoro (when the sisters waited for their dad at the bus stop where they saw Totoro for the first time!), it brought a smile to my face ��

  • It looked like an easy flow before starting but the way she warmed the body was fantastic. This is my second YouTube video with aloyoga and it is amazing!!

  • Debilitating Insomnia (an hour to an hour and a half per night) has me off the chart anxious and short of breath. Adriene is my anchor and I am trying to hold steady and let go of the fear. Love you, Adriene. Grateful..

  • ❤️❤️❤️❤️Holla amazing muchas gracias ❤️❤️❤️❤️you’re welcome on my channel.