If you can’t get to classes, here’s a guide to some restful yoga that you can do at home, or on holiday, using just pillows, blankets, cushions and pillows.
You don’t need a yoga studio, fancy mat, or even much space to experience the benefits of restful restorative yoga. With a few soft props—pillows, blankets, or cushions—you can create a deeply restorative practice right at home. These supported poses are perfect for relaxation, stress relief, and the gentlest stretching or sense of opening, making them accessible for all experiences.
Child’s pose aka Balasana
I love childs pose and we will often come into it during restorative and slow flow classes, but it isn’t always the easiest for tight hips and sore knees. It’s important to me that we find a way to make you comfortable, so you can relax into the pose and enjoy it – otherwise, what’s the point?! Below I explain the benefits of childs pose and how to do it in the most restful ways. However, if it’s not comfortable for you – don’t do it!
Benefits:
Child’s pose is a deeply calming posture that offers a gentle opening in the lower back, hips, and thighs. When supported with cushions, it becomes even more restorative—helping to reduce stress, ease tension, and encourage slow, steady breathing.
How to do it:
- Kneel on the floor with your big toes touching and knees slightly apart – if your knees don’t like this, ensure they are supported by a folded towel or blanket
- If your ankles are uncomfortable in this position, you could roll a towel under the ankles, or a cushion
- From kneeling, begin to bring your buttocks towards your ankles. If this is uncomfortable or there is space between the buttocks and ankles, place cushions/pillows here to fill the gap, so you can rest comfortably back
- Place a pillow or folded blanket between your thighs
- Stack 3/4/5 pillows in a stepped way infront of you – the number of pillows you want to use is entirely up to you
- Slowly fold forward, resting your torso on the pillow stack
- Turn your head to one side or rest your forehead down
- Let your arms relax forward or alongside your body
- Ideally, have someone else drape a cosy blanket over you
Tip: Add extra height with stacked cushions if you feel any strain
On a chair:
You can also experience childs pose whilst sitting. To do this, stack pillows/cushions as on your knees (ensuring they’re stable and you can get back up to normal seated posture) and gently rest your torso forward onto these. Arms can be by your sides or held by the pillows.
How long should I stay? It’s really up to you. You might enjoy this as a two or three minute rest during a busy a day, or maybe you can rest for 20 minutes here before bed?
In restorative yoga class, we might rest in this pose for 6 – 8 minutes but how each class runs depends on who is in the cabin, their needs, and alternative poses are always offered. If you have sore knees or anything else, you won’t be asked to do this and be offered other poses. Due to my intimate, small class numbers (maximum of 8), I am able to tailor each class carefully to the personal needs of those attending.