The best examples of restorative yoga poses for rehabilitation

Real-world examples of restorative yoga poses for rehabilitation

Let’s start with what you actually came for: real examples of restorative yoga poses for rehabilitation that athletes, weekend warriors, and physical therapists are using right now.

These poses are all about support. If you’re not using props, you’re probably working too hard. Props can be fancy (bolsters, yoga blocks) or totally improvised (pillows, folded blankets, towels, couch cushions).

Here are some of the best examples of restorative yoga poses for rehabilitation, organized by what they tend to help the most.

Examples of restorative yoga poses for rehabilitation: lower back & hips

Supported Child’s Pose (great example of gentle spinal decompression)

If your lower back feels tight, cranky, or overworked, Supported Child’s Pose is one of the best examples of restorative yoga poses for rehabilitation of the spine.

You’ll kneel on the floor (or on a folded blanket if your knees are sensitive), then place a long pillow or stacked blankets lengthwise in front of you. As you sit your hips back toward your heels, you fold your torso forward over the pillow and rest your chest, belly, and head on the support. Turn your head to one side, and change sides halfway through.

Why it helps:

• Gently lengthens the muscles along the spine without forcing a stretch
• Allows the low back to relax while the nervous system gets the message: “You’re safe”
• Can reduce protective muscle guarding after back strain

For rehab, holds of 3–5 minutes can be powerful. Many physical therapists now integrate supported positions like this into home programs to complement active exercises, especially for chronic low back pain.

Reclined Bound Angle Pose (Supta Baddha Konasana) for hip and groin recovery

Another strong example of a restorative yoga pose for rehabilitation is Reclined Bound Angle Pose with full support.

You lie on your back with a pillow or bolster under your spine and head, letting your chest open gently. The soles of your feet come together, and your knees fall out to the sides. Here’s the rehab twist: you fully support the thighs with pillows or blankets so there’s no pulling or strain in the hips or groin.

Why it helps:

• Encourages gentle external rotation at the hips
• Can ease tightness from running, cycling, or sitting
• Calms the nervous system and can improve breathing mechanics

This is often used in rehab for groin strains, hip tightness, or pelvic floor tension, as long as it’s pain-free and cleared by a healthcare provider.

Best examples of restorative yoga poses for rehabilitation: knees & legs

Supported Legs-Up-the-Wall (Viparita Karani) for circulation and recovery

Ask any yoga therapist for examples of restorative yoga poses for rehabilitation of tired legs, and Legs-Up-the-Wall will almost always make the list.

You sit sideways next to a wall, then swing your legs up as you lie back, so your hips are close to the wall and your legs rest vertically. For rehab, you can place a folded blanket under your hips for comfort and bend the knees slightly if your hamstrings are tight.

Why it helps:

• Encourages venous return and circulation after long runs, games, or travel
• Reduces leg and ankle swelling for some people
• Gives the lower back a chance to rest in a neutral position

Athletes in 2024–2025 are seeing this used more often as part of “active recovery” routines, especially after heavy training days. It pairs well with evidence-based recovery habits like hydration and sleep, which organizations like the CDC emphasize for overall physical health.

Supported Bridge Pose for knee and hamstring-friendly rehab

Supported Bridge Pose is a smart example of restorative yoga for rehabilitation when you want some gentle hip extension without stressing the knees.

You lie on your back with knees bent and feet on the floor, then lift your hips a few inches and slide a yoga block, firm pillow, or stack of folded towels under your sacrum (the bony area at the base of your spine). Your weight rests on the prop, not your muscles.

Why it helps:

• Lightly opens the front of the hips and thighs without aggressive stretch
• Can reduce lower back compression from prolonged sitting
• Often tolerated well by people rehabbing knee or hamstring injuries when active bridging is still too intense

This pose is frequently integrated into gentle rehab protocols for low back and hip discomfort, especially alongside evidence-informed strengthening work.

Shoulder, neck, and upper back: calming examples of restorative yoga poses for rehabilitation

Supported Heart-Opener over a bolster or pillow

If your sport or job has you hunched forward (hello, cyclists, swimmers, office workers), this is a powerful example of a restorative yoga pose for rehabilitation of the upper body.

You place a bolster or stacked pillows horizontally on the floor and lie back so the support is under your shoulder blades. Your head rests on a second pillow so your neck isn’t hanging. Arms relax out to the sides, palms up, with as much support under them as you need.

Why it helps:

• Gently opens the chest and front of the shoulders
• Can ease the rounded-shoulder posture that feeds into neck and upper back tension
• Encourages fuller breathing, which research increasingly links to better stress management and pain perception

In 2024–2025, more rehab professionals are paying attention to breathing patterns and posture as part of pain management, echoing what institutions like Harvard Health have noted about yoga’s role in stress and mood.

Supported Sphinx or Prone Prop for gentle back extension

For people easing back from low back pain or core weakness, Supported Sphinx is a careful example of restorative yoga for rehabilitation of spinal extension.

You lie on your belly and prop your upper body up on your forearms, elbows under shoulders. To make it restorative, you can place a folded blanket under your ribs and another under your elbows. If that’s still too intense, you slide the elbows farther forward.

Why it helps:

• Offers a low-load way to reintroduce spinal extension
• Can gently activate the back muscles without heavy effort
• Sometimes used in early stages of rehab for disc-related back pain (always under professional guidance)

If lying on your belly is uncomfortable or not recommended for your condition, skip this one and stick with supine (on your back) poses.

Full-body reset: classic restorative examples for rehab and recovery days

Supported Savasana (Constructive Rest variation)

Savasana is the classic rest pose, but in rehab, we upgrade it with props. This is one of the most universal examples of restorative yoga poses for rehabilitation and post-workout recovery.

You lie on your back with a pillow under your knees, a small folded towel under your head, and maybe a light blanket over you for warmth. Feet can be wider than hip-distance, toes falling out. Arms rest comfortably at your sides or on your belly.

Why it helps:

• Gives the nervous system a clear signal to shift into “rest and digest” mode
• Can reduce perception of pain by lowering overall tension and stress
• Supports better body awareness, which helps you move more intelligently during rehab exercises

Research from institutions like the National Institutes of Health notes that yoga practices, especially those that include relaxation, may help with pain, sleep, and quality of life in people managing chronic conditions.

Side-Lying Supported Twist for gentle spinal rotation

Twists can feel amazing, but they can also be too much if you’re injured. This side-lying version is a safer example of a restorative yoga pose for rehabilitation when you want rotation without strain.

You lie on your side with a pillow between your knees. Your arms stretch out in front of you at shoulder height. Then you slowly open your top arm toward the other side, letting your upper back rotate while your knees stay stacked and supported.

You can place another pillow or folded blanket behind your back so your arm and shoulder have something to rest on.

Why it helps:

• Offers gentle rotation through the upper spine without forcing the low back
• Can help ease stiffness from sitting or repetitive sports movements
• Usually feels safe for people who can’t tolerate deep floor twists

This is a favorite in many rehab and restorative classes because it’s easy to modify and easy to exit if anything feels off.

How to use these examples of restorative yoga poses for rehabilitation safely

Having a list of poses is helpful, but how you use them matters just as much. Here are practical guidelines to make these examples of restorative yoga poses for rehabilitation work for you instead of against you.

1. Clear it with your medical or rehab team

If you’re recovering from surgery, a recent injury, or a diagnosed condition, talk with your physical therapist, athletic trainer, or doctor first. Organizations like Mayo Clinic point out that yoga can be helpful for many people, but not every pose is appropriate for every body or condition.

Bring a short list of the poses you’re interested in and ask: “Which of these are safe for me right now, and what should I avoid?”

2. Pain is feedback, not a test

In restorative yoga for rehab, you’re aiming for:

• No sharp, shooting, or electric pain
• No increase in your familiar pain beyond a mild, temporary discomfort
• A sense that your body is gradually softening into the support

If a pose increases your pain or makes your body tense up, that’s your cue to adjust the props, reduce the range, or skip that pose for now.

3. Think longer holds, less effort

These examples of restorative yoga poses for rehabilitation work best when you:

• Hold each pose for 3–10 minutes, depending on comfort and guidance
• Use enough props so your muscles don’t have to work to hold you up
• Breathe slowly and naturally, without forcing deep breaths

You’re training your nervous system to feel safe in these positions. That safety often translates into better movement quality in your rehab exercises and daily life.

4. Pair restorative poses with active rehab, not instead of it

Restorative yoga is a powerful support, but it doesn’t replace the strengthening, mobility, and functional drills your rehab plan probably includes. Think of these poses as:

• A warm-up to calm your system before PT exercises
• A cool-down after strength or mobility work
• A stand-alone recovery session on rest days

Current rehab trends (especially in 2024–2025) lean heavily toward active, evidence-based protocols. Restorative yoga fits in beautifully as the “recovery and regulation” piece of that puzzle.

5. Start with fewer poses, more consistency

Instead of trying every pose in one long session, pick two or three examples of restorative yoga poses for rehabilitation that feel good and are cleared by your provider. Do them consistently for a week or two.

For example, a simple rehab-friendly routine might look like:

• Supported Child’s Pose
• Supported Bridge Pose
• Supported Savasana

Ten to twenty minutes, a few times a week, can be much more effective than a single marathon session you never repeat.

FAQ: examples of restorative yoga poses for rehabilitation

Q: What are some gentle examples of restorative yoga poses for rehabilitation after a sports injury?
A: Common favorites include Supported Child’s Pose for the back, Reclined Bound Angle for the hips, Supported Legs-Up-the-Wall for tired legs, Supported Bridge Pose for low back and hips, a supported heart-opener for the chest and shoulders, and a fully propped Savasana. These examples are usually well-tolerated when you’re medically cleared for gentle movement.

Q: Can you give an example of a restorative yoga pose that’s safe for beginners with back pain?
A: A great beginner-friendly example is Supported Child’s Pose with your torso resting fully on a pillow or bolster and extra padding under the knees. Another example of a back-friendly pose is Supported Savasana with a pillow under the knees, which keeps the spine in a neutral, relaxed position. Always check with your provider if you have a diagnosed back condition.

Q: How often should I practice these examples of restorative yoga poses for rehabilitation?
A: Many people do best with 10–20 minutes, three to five times per week. If your rehab team agrees, you can even use one or two poses daily, especially in the evening to wind down. The key is consistency and staying within a pain-free, relaxed range.

Q: Are these restorative poses enough on their own to rehab an injury?
A: Usually, no. These examples of restorative yoga poses for rehabilitation are a supportive piece of the puzzle, not the whole picture. For most injuries, research-backed rehab includes progressive strengthening, mobility work, and gradual return to sport. Restorative yoga can help you manage pain, reduce tension, and improve body awareness so you can perform that active work more effectively.

Q: What if I don’t have yoga props for these examples?
A: You can improvise almost everything: pillows instead of bolsters, folded towels instead of blocks, a couch cushion under the knees, a rolled blanket under the spine. The goal is comfort and support, not fancy gear.

If you treat these examples of restorative yoga poses for rehabilitation as a quiet, supportive partner to your rehab plan—not a replacement for it—you’ll get the best of both worlds: evidence-based recovery plus a calmer, more relaxed body to heal in.