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Restorative Yoga in Exeter: A Gentle Practice for Deep Relaxation and Rest
Slow down, soften and give yourself permission to rest
When was the last time you truly stopped?
Not scrolling.
Not catching up on emails.
Not watching television while simultaneously making tomorrow’s to-do list.
Not even doing another “healthy” activity.
Just resting.
In the whirlwind of modern life, genuine rest can be surprisingly difficult to find. Our days are often filled with work, family, commitments, technology and constant stimulation. Even when we have some free time, we can feel as though we should be doing something with it.
This is where restorative yoga offers something quite different.
Rather than asking you to work harder, stretch further or achieve a particular posture, restorative yoga invites you to slow down.
It is a quiet, deeply supported practice designed to create space for rest, relaxation and awareness.
And sometimes, that may be exactly what we need.
If you’re looking for restorative yoga in Exeter, or wondering whether this gentle style of yoga might be right for you, this guide explores what restorative yoga is, how it differs from other forms of yoga and what you might expect from a restorative yoga class.
What is restorative yoga?
Restorative yoga is a gentle style of yoga centred around support, stillness and relaxation.
Rather than moving continuously from one posture to another, restorative yoga usually involves a small number of carefully selected postures, held for several minutes at a time.
The body is supported using props such as:
- Bolsters
- Blankets
- Blocks
- Cushions
- Straps
- Chairs or other supports where appropriate
The purpose of these props isn’t to make the posture more difficult.
Quite the opposite.
They allow the body to be fully supported, reducing the need to actively hold yourself in position.
This can create a feeling of physical ease that allows you to settle more deeply into the experience.
Restorative yoga has strong connections with the use of props and supported postures developed within the Iyengar tradition. B.K.S. Iyengar pioneered the use of props such as blankets, blocks, bolsters and belts to help people work safely and appropriately within yoga postures. (Iyengar Yoga UK)
Over time, restorative yoga developed as a distinct approach with a particular emphasis on rest, support and stillness.
Restorative yoga is not simply “easy yoga”
This is an important distinction.
A restorative yoga class may look very gentle from the outside.
There might not be much movement.
You may spend several minutes in one position.
You may even spend much of the session lying down.
But gentle doesn’t necessarily mean effortless.
For many of us, slowing down can actually be challenging.
We’re used to doing.
We’re used to achieving.
We’re used to moving quickly from one task to the next.
Being asked to stay still, breathe and notice what is happening in your body can feel surprisingly unfamiliar.
Restorative yoga therefore isn’t about being “good at yoga”.
There is no prize for the deepest stretch.
No perfect posture.
No need to be particularly flexible.
Instead, the practice asks:
Can you allow yourself to be supported?
What happens in a restorative yoga class?
A restorative yoga class usually includes a relatively small number of postures, with plenty of time spent settling into each one.
You might experience supported versions of:
- Gentle forward folds
- Restorative twists
- Supported backbends
- Reclined postures
- Legs-up variations
- Gentle hip-opening positions
- Supported resting postures
Props are arranged around your body to make each position comfortable and sustainable.
Rather than trying to push your flexibility, you are encouraged to find a position where your body can soften.
The teacher may offer adjustments, additional props or different variations depending on your individual needs.
The pace is deliberately slow.
There is space between postures.
And there is no expectation that you need to “do” something every minute of the class.
That spaciousness is part of the practice.
Why is restorative yoga so relaxing?
Restorative yoga combines several elements that can support relaxation: physical stillness, comfortable support, slower breathing, reduced sensory stimulation and focused awareness.
When we feel stressed or busy, our attention can become focused outwards on everything that needs to be done.
Restorative yoga creates an opportunity to turn that attention inwards.
You may begin to notice your breathing.
The weight of your body against the mat.
Areas of tension.
The temperature of the room.
The feeling of being supported by the props beneath you.
Rather than trying to change any of these sensations, you simply notice them.
This can create a valuable transition from doing to being.
Research into yoga more broadly suggests that yoga can help reduce perceived stress, although the quality and type of evidence varies and research specifically on restorative yoga remains more limited. A 2024 systematic review and meta-analysis found evidence for short-term reductions in perceived stress among stressed adults practising yoga, although the researchers rated the evidence as low quality. (PubMed)
So restorative yoga shouldn’t be presented as a cure for stress or anxiety.
But it can be a gentle, supportive practice that gives you time and space to rest.
The potential benefits of restorative yoga
Because restorative yoga is intentionally gentle, its benefits are somewhat different from those you might associate with a more dynamic yoga class.
You aren’t necessarily looking to build cardiovascular fitness or work up a sweat.
Instead, the emphasis is on rest, relaxation, body awareness and recovery.
You may find that restorative yoga helps you to:
Reduce feelings of stress
Having dedicated time away from everyday demands can be valuable when life feels overwhelming.
Research into yoga as a whole suggests potential benefits for perceived stress, although more high-quality research is needed. (PubMed)
Encourage deeper relaxation
Supported postures allow you to reduce muscular effort and settle into stillness.
Release physical tension
Gentle positioning and supported stretches can provide a sense of spaciousness and ease, particularly when you have been sitting, working or carrying tension throughout the day.
Create space for mental rest
A restorative practice gives you permission to step away from your usual responsibilities and focus on yourself for a while.
Support your relationship with rest
Perhaps one of the most valuable benefits is learning that rest doesn’t need to be earned.
You don’t have to be exhausted before you’re allowed to stop.
Support recovery
Restorative yoga can be a useful complement to a more active yoga practice, exercise programme or simply a busy lifestyle by providing a different kind of physical and mental experience.
Restorative yoga and the nervous system
You’ll often hear restorative yoga described as a practice that “activates the parasympathetic nervous system” or switches the body into “rest and digest” mode.
There is some scientific interest in how yoga, breathing and relaxation practices may influence physiological stress responses, including autonomic nervous system activity. However, the mechanisms are complex, and it would be too simplistic to say that a particular yoga posture automatically switches the nervous system from one state to another.
Research into yoga and stress has found promising results, but researchers continue to investigate exactly how and why yoga may influence stress and wellbeing. (PubMed)
For a restorative yoga class, I think a simpler description is more useful:
It gives your body and mind an opportunity to slow down.
And in a culture where we are often encouraged to keep going, that can be surprisingly powerful.
Is restorative yoga good for stress?
Restorative yoga can be a useful practice to include when you’re experiencing everyday stress or simply feel that your life has become very “busy”.
The important word here is support.
Yoga shouldn’t replace professional medical or psychological support when that is needed.
But as part of a broader approach to wellbeing, practices that combine movement, breathing, awareness and relaxation may have a useful role.
A 2024 systematic review of yoga for stress in adults found evidence suggesting yoga can reduce perceived stress, although the researchers highlighted the relatively low certainty of some of the evidence. (PubMed)
Other research has also explored yoga, meditation and breathing practices in relation to acute stress responses, with encouraging findings. (PubMed)
Restorative yoga may therefore be particularly appealing if a high-intensity workout feels like the last thing you need.
Sometimes your body doesn’t need more stimulation.
It needs somewhere to land.
Can restorative yoga help with sleep?
Restorative yoga can make a lovely addition to an evening routine, particularly because the practice encourages slowing down and stepping away from the stimulation of the day.
You might finish a class feeling calmer and more ready for rest.
However, it is important not to promise that restorative yoga will “cure insomnia” or guarantee better sleep.
Sleep is influenced by many factors, including stress, light exposure, routines, physical activity, health, medication, environment and individual circumstances.
Instead, think of restorative yoga as one possible part of a healthy wind-down routine.
A quiet restorative practice, followed by a warm drink, dim lighting and some time away from your phone, can create a very different transition into the evening than rushing straight from work and responsibilities into bed.
Who is restorative yoga suitable for?
One of the lovely things about restorative yoga is that you don’t need to be particularly flexible, strong or experienced.
You don’t need to be able to touch your toes.
You don’t need to know complicated yoga postures.
And you don’t need to have practised yoga before.
Restorative yoga may appeal particularly to people who:
- Feel stressed or overwhelmed
- Have busy lives
- Spend long periods sitting or working
- Feel physically or mentally tired
- Want to complement a more active exercise routine
- Enjoy slower styles of yoga
- Want to explore relaxation
- Find traditional exercise intimidating
- Are looking for a quieter yoga experience
- Simply want to make more time for themselves
That said, “suitable for everyone” should never mean that every posture is appropriate for every individual.
If you have an injury, health condition, are recovering from surgery, are pregnant or have any concerns about whether a particular practice is appropriate for you, it’s sensible to seek individual advice and let your yoga teacher know before the class.
Restorative yoga for beginners
If you’ve never tried restorative yoga before, you might be surprised by just how little movement is involved.
And that’s okay.
You don’t need to know what you’re doing before you arrive.
A good restorative class should allow you time to settle into each posture and understand how the props are being used.
You may also discover that finding the most comfortable position isn’t always as straightforward as it sounds.
Sometimes a blanket under the head makes all the difference.
Sometimes another bolster is needed.
Sometimes the best variation is the one that allows you to stop trying so hard.
This is one of the lessons of restorative yoga:
Support matters.
Restorative yoga versus other styles of yoga
If you’re new to yoga, it can be difficult to understand the difference between all the different styles.
Restorative yoga is generally much slower and more supported than a dynamic Hatha, Vinyasa or Ashtanga practice.
It also differs from Yin yoga, although the two are sometimes confused.
Yin yoga typically involves longer-held passive stretches with an emphasis on the connective tissues and exploring sensation.
Restorative yoga is less about creating a strong stretching sensation and more about finding support, comfort and ease.
The intention isn’t to see how deeply you can stretch.
It’s to find a position in which you can genuinely let go.
Do you have to be flexible to do restorative yoga?
Absolutely not.
In fact, flexibility is almost irrelevant to restorative yoga.
The props are there to help adapt the postures to your body rather than asking your body to conform to a particular shape.
This is one of the reasons restorative yoga can be such an accessible practice.
Your version of a supported forward fold may look completely different from somebody else’s.
And that’s exactly as it should be.
Yoga isn’t a competition.
Your body doesn’t need to look like somebody else’s body for the practice to be valuable.
Restorative yoga in Exeter
If you’re looking for restorative yoga in Exeter, a slower class can offer a welcome opportunity to step away from the pace of everyday life.
Rather than squeezing another demanding activity into your diary, restorative yoga gives you permission to pause.
My restorative sessions are designed around creating a calm, welcoming environment where you can slow down, use supportive props and spend time simply being.
Equipment is provided, so you don’t need to arrive with a collection of yoga props.
The intention isn’t to achieve complicated postures.
It is to create an experience where you can feel supported, comfortable and able to rest.
For anyone who spends much of their week rushing from one responsibility to another, that can be a valuable practice in itself.
You don’t need to earn your rest
Perhaps this is the biggest message I would take away from restorative yoga.
We can become very good at earning our rest.
“I’ll rest when I’ve finished this.”
“I’ll take some time for myself when work calms down.”
“I’ll have a relaxing weekend once everything is sorted.”
But there will always be something else.
Another email.
Another appointment.
Another job.
Another person who needs something.
Restorative yoga creates a space where you don’t need to achieve anything before you are allowed to stop.
You simply arrive.
You breathe.
You are supported.
And you rest.
Take time to rest and restore
Rest isn’t a luxury.
It is one part of a balanced approach to wellbeing.
Just as we need movement, nourishment, connection and stimulation, we also need periods of quiet and recovery.
Restorative yoga offers one way to create that space.
You don’t need to be flexible.
You don’t need to be experienced.
You don’t need to be particularly “good” at yoga.
You simply need to be willing to slow down.
Sometimes the most nourishing thing you can do for yourself isn’t another workout, another task or another item crossed off the list.
Sometimes it is simply stopping long enough to notice that you are tired.
And giving yourself permission to rest.
For information about upcoming workshops and classes, please check out my booking page here.
References and further reading
Iyengar Yoga UK — What is Iyengar Yoga?
An overview of the Iyengar tradition, including its emphasis on alignment, precision and the use of props to support yoga postures. (Iyengar Yoga UK)
Iyengar Yoga UK – What is Iyengar Yoga?
Schleinzer et al. — Effects of yoga on stress in stressed adults: a systematic review and meta-analysis
A 2024 systematic review and meta-analysis examining the effects of yoga on perceived stress in adults. The authors found evidence of short-term benefits but rated the certainty of evidence as low for some outcomes. (PubMed)
PubMed – Effects of yoga on stress in stressed adults
Mandlik et al. — Effect of a single session of yoga and meditation on stress reactivity
A systematic review exploring the effects of single sessions of yoga, meditation and breathing practices on acute stress responses. (PubMed)
PubMed – Yoga, meditation and stress reactivity
Cramer et al. — Yoga for anxiety: A systematic review and meta-analysis of randomised controlled trials
A systematic review examining yoga and anxiety, finding some evidence of benefit for people with elevated anxiety while highlighting the need for further high-quality research. (PubMed)
NHS Every Mind Matters — Mental wellbeing
Practical NHS guidance on supporting mental wellbeing, including physical activity, connection, mindfulness and other approaches.
NHS Every Mind Matters – Mental wellbeing
Topics covered
- Restorative yoga
- Restorative yoga in Exeter
- Yoga in Exeter
- Gentle yoga
- Slow yoga
- Yoga for relaxation
- Yoga for stress
- Yoga for wellbeing
- Rest and recovery
- Deep relaxation
- Supported yoga poses
- Yoga props
- Bolsters and blankets in yoga
- Restorative yoga for beginners
- Restorative yoga and sleep
- Restorative yoga and stress
- Yoga and the nervous system
- Mind-body wellbeing
- Relaxation practices
- Mindful movement
- Yoga for busy lifestyles
- Holistic wellbeing
- Wellbeing in Exeter
Want to try one of my yoga classes?
I run yoga classes in Exeter- Exminster & Topsham, Devon
My Exeter based yoga classes are suitable for most levels of yogis. There are flowing sequences, often using sun salutations and vinyasa to warm the body and move through the yoga postures.
The yoga classes include an element of all styles of yoga, to bring a fresh angle to yoga and will encourage the use of yoga props in a fun and informal environment to help you explore your practice. My styles include Hatha Yoga, Vinyasa Yoga, Flow Yoga, Yin Yoga & Restorative Yoga.
Variations to yoga postures will be given throughout the class allowing each person to adapt the class to their personal level of yoga practice. All equipment is provided.
Classes are available at Kiva & Zen Studios in Topsham, Exeter, Victory Hall in Exminster, Exeter.
Book a yoga class today and immerse yourself in the tranquil atmosphere of my Exeter yoga venues, while rejuvenating your mind and body through the practice of yoga.
Each session is designed to help you connect with your inner self, cultivate mindfulness, and improve flexibility, strength, and balance. Whether you're a beginner to yoga or an experienced practitioner, there's a class for you in my Exeter venues.
As a Yoga Teacher, I underwent my initial yoga training in India and am both qualified and registered with the Yoga Alliance. Since completing my initial yoga qualification, I have undertaken further yoga studies both here in Exeter and in locations around Europe.
