What is restorative yoga?

A gentle style built from a few long, supported, comfortable holds rather than active flows. The aim is to release tension and calm the nervous system, which is exactly what this routine guides.

Is gentle yoga good for stress?

Yes — slow, supported poses with steady breathing help lower tension and quiet a busy mind. This routine finishes in savasana so you end fully relaxed.

Do I need props for restorative yoga?

Not necessarily — a cushion or folded blanket can make the holds comfier, but you can do this routine with just a mat.

Workouts & Recovery · Recovery

Gentle / restorative yoga

Slow, restorative yoga built from long, supported holds — child's pose, cat-cow, a seated fold, a reclined twist on both sides, and a final rest in savasana. Nothing here is strenuous; the app names each pose and holds it long enough to truly release, so you can let go and breathe. It's the gentle answer to a tense body or a frazzled mind, any time of day.

Moves: 5
Length: ≈ 6 min
Level: Beginner

Also known as restorative yoga, gentle yoga, yoga flow at home.

How the session works

1Set up on a mat somewhere quiet; a cushion or blanket can make the holds comfier.
2Press start. The app names each pose and counts each long hold down.
3Sink into each shape and breathe slowly — there's no effort to chase here.
4It runs 5 to 15 minutes and ends in a quiet rest.

The moves

Child's pose60s
Sink your hips back, reach long, and breathe.
Cat–cow40s
Move with your breath — arch on the inhale, round on the exhale.
Seated forward fold60s
Hinge from the hips, lengthen forward — bend the knees freely.
Supine spinal twist50s · each side
Drop the knees to one side, open the opposite arm, soften.
Corpse pose90s
Lie still, let everything go heavy, and simply rest.

What it's good for

Long, supported holds that release tension and calm the nervous system.
Beginner-friendly and entirely gentle — nothing strenuous.
Ends in savasana so you finish genuinely relaxed.

The evidence. Restorative and gentle yoga can lower stress and tension and support relaxation; the benefit comes from slow, supported holds and steady breathing rather than effort.

Safety

Move within a comfortable range and ease out of any pose that pinches or sends pain into a joint. Use the gentler option — bent knees, knees-down chaturanga, a hand on the shin — whenever you need it.
Yoga is generally safe but isn't medical advice — check with a clinician first if you're pregnant or managing a back, neck, joint or blood-pressure condition.

Frequently asked questions

What is restorative yoga?: A gentle style built from a few long, supported, comfortable holds rather than active flows. The aim is to release tension and calm the nervous system, which is exactly what this routine guides.
Is gentle yoga good for stress?: Yes — slow, supported poses with steady breathing help lower tension and quiet a busy mind. This routine finishes in savasana so you end fully relaxed.
Do I need props for restorative yoga?: Not necessarily — a cushion or folded blanket can make the holds comfier, but you can do this routine with just a mat.

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Disclaimer. This guided session is low intensity and intended for healthy adults, but it is not medical advice. Move within a comfortable range, stop if anything hurts, and check with a clinician first if you're pregnant, recovering from injury or surgery, or managing a heart, joint or blood-pressure condition. FitHQ may earn a commission on purchases made through links on this page.