3 Restorative Yoga Poses for Deep Rest This Autumn
This post was updated on September 28th, 2025 with new videos and fresh insights to support your autumn practice.
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.
TL;DR: Restorative Yoga in Autumn
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.
As the days grow shorter and the evenings darker, many of us feel a natural pull toward slowing down. You might notice you’re drawn to the sofa more than the yoga mat, or that your energy dips earlier in the evening. This isn’t laziness; it’s your body’s natural rhythm adjusting to the season.
Autumn and winter are times when nature slows down, inviting us to do the same. Restorative Yoga is the perfect practice to align with this rhythm: still, supportive, and deeply restful. Unlike active asana that builds strength and stamina, Restorative Yoga focuses on replenishment, stress relief, and nervous system balance.
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: Restorative Yoga is most effective when practised in quiet stillness. Skip the background music, dim the lights, and let your breath guide you inward.
Ready to De-Stress and Truly Rest This Autumn?
Download “My 5 Daily Ayurvedic Shifts to Go from Scattered to Steady” — a free guide to help you feel grounded, centred, and steady so your nervous system can relax as deeply as your yoga practice.
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Adapting Your Yoga Practice for Autumn
Balancing Vata Dosha in Autumn with Restorative Yoga
As our energy naturally wanes, our Yoga practice should follow suit. Active asana practice is still essential for strength and cardiovascular health.
However, autumn also invites us to embrace stillness and recovery. When we slow down in our practice, we build resilience for the months ahead — just as nature conserves energy before winter. This balances the mobile, fast, and light qualities of Vata dosha, which governs autumn and winter, helping you stay steady and nourished on all levels.
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 regulate the nervous system
Lower blood pressure and heart rate
Improve sleep quality
Reduce inflammation
Support the immune system
Restore emotional balance
And beyond the physical, restorative Yoga helps you step back from overwhelm. By giving your mind space to settle, you return to your daily schedule with more clarity, calm, and focus.
The best part? You don’t need expensive props — just cushions, blankets, and a little time.
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.
To truly relax your nervous system, remember these three essentials:
Safety: Choose a space where you feel secure.
Warmth: Keeping your body warm is key to deep rest.
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 for autumn — 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 10 minutes, breathing deeply.
02. Supine Twist
This version uses more props, so gather plenty of cushions and blankets.
Lie on your back with arms out at shoulder level, knees bent.
Turn your legs to the right, your head to the left.
Support shoulders, head, and legs with blankets/cushions until nothing feels strained.
Cover your eyes and body.
Stay 2–3 minutes on each side, breathing into the open side.
03. Savasana (Corpse Pose)
The ultimate relaxation pose — savasana lets your whole nervous system unwind.
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 and close your eyes.
Stay for 20 minutes.
Final Thoughts
Autumn is a season of transition, inviting us to slow down and nurture ourselves. By incorporating restorative yoga into your practice, you align with nature’s rhythms, allowing your body and mind to rest deeply.
These three simple poses — supported by blankets, silence, and breath — are not just relaxing. They regulate your nervous system, ease stress, and bring clarity to return to daily life with more balance.
✨ If you have 15–20 minutes, choose one pose and let yourself fully drop in.
✨ If you’d like a deeper reset, follow along with the 30-minute guided video and experience all three poses together as a complete autumn practice.
Resources
💡 Want to explore more Ayurvedic tips, recipes, and practices for autumn? Here are some extra resources you might enjoy:
Ayurveda for Autumn: Balance Vata and Ease Stress
How Each Dosha Responds to Stress and How to Find Balance
Restorative Yoga Mini Series | 3 Poses for Deep Rest
The Complete Ayurvedic Autumn Cleanse Guide
Kitchadi Recipe for all Seasons
How to Make Ghee and why it is beneficial
Why you might need an Autumn Cleanse
Ayurveda for Autumn: Balance Vata & Ease Stress
6 Ayurveda Tips to Stay Centred in the Autumn Shift
Now I’d love to hear from you: Which pose will you try first? Share your thoughts below, or connect with me on Instagram, Facebook, or even by email; I always love hearing from you!
Katja x
This post is part of my Restorative Yoga Mini Series — watch the full playlist here →
