This post was updated in October 2026 with new videos and fresh insights to support your autumn practice.
TL;DR
Autumn naturally invites rest and slower rhythms.
Restorative yoga balances Vata dosha (light, mobile energy).
Key benefits: stress relief, nervous system reset, better sleep, less overwhelm.
My 3 go-to poses: Supported Backbend, Supine Twist, Savasana.
Practise one pose for 15–20 minutes, or the full 30-minute guided sequence.
Prefer to listen?
You can press play below to hear this episode of Rooted in the Seasons, or scroll down to read it as a blog post.
Have you noticed that you're more tired in the evenings, yet finding it harder to switch off?
Perhaps your shoulders feel tense, your sleep has become lighter, or your mind keeps going long after you've finished work.
Autumn brings changes in light, temperature and daily rhythm. In Ayurveda, this season is associated with Vata dosha and its mobile, light and dry qualities.
Restorative yoga offers a practical way to respond. With the body fully supported, you can gradually release unnecessary effort, allow your breathing to settle and give your mind time to slow down.
In this post, I’ll share:
Why restorative yoga is especially powerful in autumn.
How to set up your space for deep relaxation (including a tip about silence and breath).
3 restorative yoga poses — with videos — you can try at home using only blankets and cushions.
Tip: For restorative yoga, choose a quiet space without background music. Dim the lights, get comfortable and allow your breath to settle naturally.
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Why Is Restorative Yoga Particularly Helpful in Autumn?
Have you noticed that as autumn arrives, you feel more like staying at home? Or that a vigorous workout leaves you feeling exhausted rather than energised?
In Ayurveda, autumn is associated with Vata dosha, with its light, dry, cold and mobile qualities. As these qualities become more prominent in our environment, they can also increase Vata in the body. The light and mobile qualities can leave us feeling scattered, restless and easily depleted, so activities that usually energise us can suddenly feel exhausting.
This is a good time to reconsider the intensity of your Yoga practice. Restorative Yoga brings in the opposite qualities of warmth, stability and stillness, helping to balance Vata and allowing the body and mind to recover.
You can continue enjoying your active asana practice while making more room for rest and recovery, depending on how you feel. For more ideas on adjusting your movement, breathing and pace throughout the season, read my guide Adapting Your Yoga to Autumn.
What is Restorative Yoga?
Restorative Yoga is a passive practice designed to relax the body and mind deeply. Think of it not as a luxury but as a necessity for physical and mental health, especially during autumn and winter.
When you settle into a restorative pose, supported by blankets and cushions, your nervous system shifts from “fight or flight” into “rest and digest” — often with a big, relieved ahhh. This is vital during colder months, when stress and overwhelm are often heightened.
Regular restorative practice helps:
Reduce stress and support nervous system regulation
Encourage a slower heart rate and deeper relaxation
Improve sleep quality
Ease physical tension
Support healthy immune function
Help reduce stress-related inflammation
Support emotional well-being
When you've spent the day rushing from one task to another, even 10 minutes of supported stillness can help you step back from overwhelm. With 15–20 minutes, you give your body and mind more time to settle, so you can return to your day with greater clarity and focus.
And the best part? You don't need expensive equipment. A few blankets, cushions and some uninterrupted time are enough to get started.
How to Prepare for Your Restorative Yoga Practice
Before diving into the poses, take a few minutes to set the scene:
Create a quiet space with a yoga mat or a few blankets.
Close the door (and maybe even leave a “do not disturb” sign outside).
Turn off your phone or put it on airplane mode to minimise distractions.
Gather plenty of cushions, blankets, and a soft scarf to cover your eyes.
Three things help your body and mind settle more easily:
Safety: Choose a space where you feel secure.
Warmth: Keep your body comfortably warm. As you remain still, your body temperature can drop, so have an extra blanket nearby.
Darkness: Use an eye cover or scarf to block out light.
3 of My Favourite Restorative Yoga Poses for Autumn
These are three of my favourite poses — simple, nourishing, and deeply restful. This post is part of my Restorative Yoga Mini Series.
You can practise these poses individually, setting aside about 15–20 minutes, including set-up, or combine all three into a 30-minute guided sequence if you have more time.
🎥 Watch the full 30-minute guided practice below — or keep scrolling for the step-by-step setup videos of each pose.
01. Passive Backbend
Life can be intense, and being busy all day often shortens our breath without us realising. This gentle backbend helps open the chest and lengthen the breath again.
Use folded blankets or a rolled mat to support your back.
Place a cushion under your head, lowering your chin slightly.
Cover yourself to stay warm and safe; use an eye cover for darkness.
Stay for up to 10 minutes, allowing your breath to settle naturally.
02. Supine Twist
This supported twist can help release tension through the back, waist and shoulders. It's particularly lovely after a long day of sitting.
This version uses more props, so gather plenty of cushions and blankets.
Lie on your back with your knees bent and arms out at shoulder level.
Allow your legs to turn to the right, keeping your head comfortable. You can turn it to the left if that feels good for your neck.
Support your shoulders, head and legs with blankets or cushions until nothing feels strained.
Cover your eyes and body to stay warm.
Stay for 2–3 minutes on each side, allowing your breath to move naturally into the open side of your body.
03. Savasana (Corpse Pose)
Savasana is one of the most effective poses for deep relaxation. With the whole body fully supported, you can release muscular effort and allow your body and mind to settle into stillness.
Roll two blankets and place them under your knees.
Rest your ankles on cushions so your heels are free.
Support your head and neck with a folded cushion.
Place cushions under each hand to relax your shoulders.
Cover your body to stay warm and close your eyes.
Stay for 10–20 minutes, allowing your breathing to settle naturally.
Final Thoughts
As autumn progresses, pay attention to how your body responds to your usual activities. Some days you might enjoy an active Yoga practice; on others, a little more rest may be exactly what you need.
Restorative Yoga gives you a practical way to respond, helping you release tension, settle your nervous system and make space for recovery.
Even 10 minutes in one supported pose can make a difference. And when you have more time, over the weekends, for example, follow my 30-minute guided practice to experience all three poses together.
Notice how you feel afterwards, and let that guide you in making restorative yoga part of your autumn routine.
Resources
If this has made you curious about other ways to support your well-being through autumn, here are some more articles and practices to explore:
Ayurveda for Autumn: Balance Vata and Ease Stress
Restorative Yoga Mini Series | 3 Poses for Deep Rest
6 Ayurveda Tips to Stay Centred in the Autumn Shift
Dinacharya: How to Build a Daily Routine That Works for You
Frequently Asked Questions About Restorative Yoga
How long should I hold a restorative yoga pose?
Most restorative poses can be held for 5–20 minutes, depending on the position and your comfort. Even 10 minutes in one supported pose can help you relax. The key is to arrange your props so your body can rest comfortably without strain.
Is restorative yoga good before bedtime?
Yes. Restorative yoga can be a useful part of your evening routine, helping you release physical tension and settle your mind before sleep. Choose a comfortable supported pose, keep yourself warm and allow your breathing to settle naturally.
How often should I practise restorative yoga?
You can practise restorative yoga daily, even if you only have 10 minutes. You might also choose a longer session once or twice a week. Pay attention to how you feel and adjust your practice accordingly.
What's the difference between restorative yoga and Yin Yoga?
Both involve holding poses for longer periods, but their approach is different. Restorative yoga uses props to support the body fully and minimise muscular effort. Yin Yoga typically applies a mild, sustained stretch to target deeper connective tissues.
Do I need special yoga equipment for restorative yoga?
No. You can practise at home with blankets, cushions and a comfortable surface. The important thing is having enough support to remain in a position without strain.
