{"id":40994,"date":"2026-10-26T09:35:16","date_gmt":"2026-10-26T09:35:16","guid":{"rendered":"https:\/\/beyoga.pt\/?p=40994"},"modified":"2026-10-27T15:36:47","modified_gmt":"2026-10-27T15:36:47","slug":"restorative-yoga-guide","status":"publish","type":"post","link":"https:\/\/beyoga.pt\/en\/restorative-yoga-guide\/","title":{"rendered":"What Is Restorative Yoga? Postures, Props and How to Teach It"},"content":{"rendered":"\n<style>.entry-title,.post-title,h1.title,.page-title,article header h1,.entry-header h1,.entry-header .entry-title,header.entry-header .entry-title{display:none !important}:root{--by-green:#2d3a2e;--by-terra:#B4564C;--by-sage:#caddc0;--by-cream:#faf8f5;--by-taupe:#8f7d71;--by-dark:#2c2422;--by-body-txt:#66615c;--by-faq-lbl:#7a8c7e;--by-terra-light:rgba(180,86,76,0.08);--by-sage-light:rgba(202,221,192,0.25);} .by-article{font-family:'Poppins',sans-serif;color:var(--by-body-txt);max-width:860px;margin:0 auto;line-height:1.8;} .by-hero{background:var(--by-green);border-radius:12px;padding:64px 52px;margin-bottom:52px;position:relative;overflow:hidden;min-height:auto;display:block;align-items:initial;} .by-hero-label{font-size:11px;font-weight:600;letter-spacing:0.28em;text-transform:uppercase;color:var(--by-sage);margin-bottom:18px;display:block;} .by-hero h1{font-family:'Bebas Neue',sans-serif;font-size:56px;color:#fff;line-height:1.05;margin:0 0 22px 0;} .by-hero-intro{font-size:17px;color:rgba(255,255,255,0.68);max-width:580px;line-height:1.75;margin:0 0 28px 0;display:block;} .by-stats-bar{display:grid;grid-template-columns:1fr 1fr 1fr;gap:1px;background:rgba(45,58,46,0.08);border-radius:10px;overflow:hidden;margin-bottom:52px;} .by-stat-item{background:var(--by-cream);padding:24px 20px;text-align:center;} .by-stat-num{font-family:'Bebas Neue',sans-serif;font-size:48px;color:var(--by-terra);line-height:1;display:block;margin-bottom:4px;} .by-stat-lbl{font-size:11px;font-weight:600;letter-spacing:0.18em;text-transform:uppercase;color:var(--by-taupe);} .by-body{padding:0;margin-bottom:44px;} .by-section-label{font-size:10px;font-weight:700;letter-spacing:0.3em;text-transform:uppercase;color:var(--by-terra);margin-bottom:8px;display:block;} .by-body h2{font-family:'Bebas Neue',sans-serif;font-size:32px;font-weight:400;color:var(--by-dark);margin:0 0 20px 0;line-height:1.25;text-transform:none !important;border-bottom:none !important;padding-bottom:0 !important;} .by-body h3{font-family:'Bebas Neue',sans-serif;font-size:24px;font-weight:400;color:var(--by-dark);margin:36px 0 12px 0;line-height:1.3;text-transform:none !important;letter-spacing:0 !important;} .by-body p{font-size:16px;line-height:1.85;color:var(--by-body-txt);margin:0 0 18px 0;} p.by-item{font-size:15.5px;line-height:1.7;color:var(--by-body-txt);padding:11px 18px 11px 20px;border-left:3px solid var(--by-terra);background:var(--by-terra-light);border-radius:0 6px 6px 0;margin:0 0 8px 0;} .by-trim-grid{display:flex;flex-direction:column;gap:12px;margin:28px 0 36px 0;} .by-trim-block{border:1px solid rgba(45,58,46,0.08);border-left:4px solid var(--by-terra);border-radius:0 8px 8px 0;padding:22px 26px;background:#fff;} .by-trim-block .trim-num{font-family:'Bebas Neue',sans-serif;font-size:42px;color:var(--by-terra);opacity:0.15;float:right;margin:-6px -4px 0 16px;line-height:1;} .by-trim-block .trim-label{font-size:10px;font-weight:700;letter-spacing:0.25em;text-transform:uppercase;color:var(--by-terra);margin-bottom:5px;display:block;} .by-trim-block h3{font-family:'Bebas Neue',sans-serif;font-size:22px;font-weight:400;color:var(--by-dark) !important;margin:0 0 10px 0;text-transform:none !important;letter-spacing:0 !important;} .by-trim-block p{font-size:15px;line-height:1.72;color:var(--by-body-txt);margin:0;} .by-benefits-grid{display:grid;grid-template-columns:1fr 1fr;gap:14px;margin:24px 0 36px 0;} .by-benefit-card{background:#fff;border:1px solid rgba(45,58,46,0.07);border-top:3px solid var(--by-terra);border-radius:2px 2px 8px 8px;padding:20px 22px;} .by-benefit-card .by-bc-icon{font-size:22px;margin-bottom:10px;display:block;} .by-benefit-card h4{font-size:15px;font-weight:700;color:var(--by-dark);margin:0 0 7px 0;} .by-benefit-card p{font-size:14px;line-height:1.65;color:var(--by-body-txt);margin:0;} .by-quote{border-left:4px solid var(--by-terra);padding:22px 28px;background:var(--by-terra-light);border-radius:0 8px 8px 0;margin:32px 0 36px 0;} .by-quote p{font-size:17.5px;font-style:italic;color:var(--by-dark);line-height:1.65;margin:0 0 6px 0;font-weight:400;} .by-quote .by-quote-src{font-size:12px;font-weight:600;color:var(--by-terra);letter-spacing:0.05em;margin:0;font-style:normal;} .by-sage-box{background:var(--by-sage-light);border-radius:10px;padding:24px 28px;margin:28px 0 36px 0;border:1px solid rgba(202,221,192,0.5);} .by-sage-box p{font-size:15px;line-height:1.75;color:var(--by-dark);margin:0;} .by-sage-box strong{color:var(--by-green);} .by-sage-box .by-sage-title{font-size:10px;font-weight:700;letter-spacing:0.25em;text-transform:uppercase;color:var(--by-faq-lbl);margin-bottom:8px;display:block;} .by-info-box{background:var(--by-sage-light);border-radius:10px;padding:24px 28px;margin:28px 0 36px 0;border-left:4px solid var(--by-green);} .by-info-box p{font-size:15px;line-height:1.75;color:var(--by-dark);margin:0;} .by-info-box strong{color:var(--by-green);} .by-img-full{width:100%;height:auto;border-radius:10px;display:block;margin:36px 0 0 0;} .by-img-caption{font-size:12px;color:var(--by-taupe);text-align:center;margin-top:8px;margin-bottom:32px;font-style:italic;display:block;} .by-divider{height:1px;background:rgba(45,58,46,0.08);margin:52px 0;border:none;} .by-faq-section{margin:52px 0;} .by-faq-section h2{font-family:'Bebas Neue',sans-serif;font-size:32px;font-weight:400;color:var(--by-dark);margin:0 0 22px 0;line-height:1.25;} .by-faq-list{margin:0;} details.by-faq{border:1px solid rgba(45,58,46,0.1);border-radius:8px;margin-bottom:10px;overflow:hidden;} details.by-faq[open]{border-color:rgba(196,97,74,0.25);} summary.by-faq-q{font-family:'Poppins',sans-serif;font-size:15px;font-weight:600;color:var(--by-dark);padding:18px 20px;cursor:pointer;list-style:none;display:flex;align-items:center;justify-content:space-between;gap:16px;background:#fff;} summary.by-faq-q::-webkit-details-marker{display:none;} summary.by-faq-q::after{content:\"+\";font-size:22px;font-weight:300;color:var(--by-terra);flex-shrink:0;line-height:1;} details[open] summary.by-faq-q{background:var(--by-terra-light);} .by-faq-a{padding:4px 22px 20px 20px;font-size:15px;line-height:1.75;color:var(--by-body-txt);background:var(--by-terra-light);} .by-faq-a p{margin:0 0 10px 0;} .by-faq-a p:last-child{margin-bottom:0;} .by-cta{background:var(--by-green);border-radius:12px !important;padding:52px 48px;text-align:center;margin:56px 0 8px 0;position:relative;overflow:hidden;} .by-cta-label{font-size:11px;font-weight:700;letter-spacing:0.28em;text-transform:uppercase;color:var(--by-sage);margin-bottom:14px;display:block;} .by-cta h2{font-family:'Bebas Neue',sans-serif;font-size:42px;color:#fff;margin:0 0 14px 0;line-height:1.05;} .by-cta p{font-size:15.5px;color:rgba(255,255,255,0.62);max-width:480px;margin:0 auto 30px auto;line-height:1.65;} .by-cta .by-cta-btns{display:flex;gap:20px;justify-content:center;flex-wrap:wrap;} a.by-btn-primary{background:#B4564C;color:#fff !important;border-radius:200px;padding:14px 34px;font-family:'Poppins',sans-serif;font-weight:600;font-size:14px;text-decoration:none !important;display:inline-block;} a.by-btn-outline{background:transparent;color:rgba(255,255,255,0.82) !important;border:1.5px solid rgba(255,255,255,0.3);border-radius:200px;padding:13px 34px;font-family:'Poppins',sans-serif;font-weight:600;font-size:14px;text-decoration:none !important;display:inline-block;} .by-photo-hero{border-radius:0;padding:0;min-height:500px;display:flex;flex-direction:column;justify-content:flex-end;background-size:cover;background-position:center;background-repeat:no-repeat;} .by-photo-hero .by-photo-inner{padding:56px 52px;box-sizing:border-box;text-align:left;width:100%;} .by-photo-hero .by-hero-label{color:rgba(255,255,255,0.72);} .by-photo-hero h1{font-size:52px;color:#fff;margin:0 0 18px 0;text-align:left !important;} .by-photo-hero .by-hero-intro{font-size:16px;color:rgba(255,255,255,0.68);max-width:560px;margin:0 0 18px 0;} .by-hero-meta{font-size:12px;color:rgba(255,255,255,0.48);letter-spacing:0.06em;font-family:'Poppins',sans-serif;display:block;} h1 em,h2 em,h3 em{padding-right:0.1em;} .by-cert-strip{display:flex;flex-wrap:wrap;align-items:flex-start;justify-content:center;gap:30px 38px;background:var(--by-green);border-radius:12px;padding:36px 28px;margin:8px 0 40px 0;} .by-cert-item{display:flex;flex-direction:column;align-items:center;gap:11px;} .by-cert-svg{height:50px;width:auto;display:block;} .by-cert-cap{font-size:9px;font-weight:700;letter-spacing:0.18em;text-transform:uppercase;color:var(--by-sage);} @media(max-width:600px){.by-cert-strip{gap:24px 28px;padding:28px 20px;}.by-cert-svg{height:42px;}.by-hero{padding:40px 24px;}.by-hero h1{font-size:38px;}.by-stats-bar{grid-template-columns:1fr;}.by-benefits-grid{grid-template-columns:1fr;}.by-cta{padding:36px 24px;}.by-cta .by-cta-btns{flex-direction:column;align-items:center;}.by-cta .by-cta-btns a{width:100%;text-align:center;}.by-photo-hero{min-height:340px;}.by-photo-hero .by-photo-inner{padding:32px 20px;}.by-photo-hero h1{font-size:34px !important;}.by-photo-hero .by-hero-intro{font-size:14px;}.by-body h2{font-size:26px;}.by-body h3{font-size:21px;}.by-stat-num{font-size:36px;}.by-benefits-grid{gap:10px;}}<\/style>\n<article class=\"by-article\">\n<div class=\"by-hero\"><span class=\"by-hero-label\">Restorative Yoga teacher guide<\/span><h1>What Is Restorative Yoga? Postures, Props and How to Teach It<\/h1><span class=\"by-hero-intro\">Restorative Yoga supports the body completely so that the nervous system can move from alert to rest. Drawn from Carla Gon\u00e7alves&#8217;s teaching, this guide explains where the practice comes from, what research does and does not show, the eleven supported postures and what it takes to teach them well.<\/span><span class=\"by-hero-meta\">By Carla Gon\u00e7alves \u00b7 7 min read<\/span><\/div>\n<div class=\"by-stats-bar\"><div class=\"by-stat-item\"><span class=\"by-stat-num\">11<\/span><span class=\"by-stat-lbl\">supported postures taught one by one on video<\/span><\/div><div class=\"by-stat-item\"><span class=\"by-stat-num\">5<\/span><span class=\"by-stat-lbl\">complete practices to follow at home<\/span><\/div><div class=\"by-stat-item\"><span class=\"by-stat-num\">30<\/span><span class=\"by-stat-lbl\">hours of Yoga Alliance continuing education<\/span><\/div><\/div>\n<div class=\"by-info-box\"><p><strong>Quick answer:<\/strong> Restorative Yoga is a modern style of deep rest. Instead of strengthening or stretching, it supports the whole body on bolsters, blankets and blocks and holds each posture for longer, so the nervous system can shift from stress towards the relaxation response. It grew from B.K.S. Iyengar&#8217;s supported postures and was named and shaped by Judith Hanson Lasater.<\/p><\/div>\n<div class=\"by-body\"><span class=\"by-section-label\">Foundations<\/span><h2>What Restorative Yoga is and where it comes from<\/h2><p>Restorative Yoga is the practice of deep rest. Where most styles give priority to strengthening or stretching, it supports the whole body on blankets, bolsters and blocks and lets it stay there long enough for the nervous system to change state. Carla&#8217;s teaching keeps one principle at the centre: <em>slow is fast, and less is more<\/em>.<\/p><p>Its roots are modern. It grew out of the prop-supported postures that B.K.S. Iyengar systematised from <em>Light on Yoga<\/em> (1966) and his institute in Pune (1975). Judith Hanson Lasater, a physical therapist and student of Iyengar since 1974, gave it its name and shape, above all with <em>Relax and Renew<\/em> (1995). For her, relaxation is not inertia but &#8220;a dynamic state&#8221; (Lasater, 1995). Matthew Sanford later carried supported practice into adaptive yoga for people with disabilities (Sanford, 2006).<\/p><p class=\"by-item\"><strong>Restorative Yoga.<\/strong> Full support and passive relaxation. The focus is the nervous system, and props exist for complete comfort.<\/p><p class=\"by-item\"><strong>Yin Yoga.<\/strong> Active stretching of the connective tissue and joints. Props are used to deepen the stretch.<\/p><p class=\"by-item\"><strong>Vinyasa Yoga.<\/strong> Fluid, continuous movement for strength and endurance. Restorative work complements it after intense practice.<\/p><div class=\"by-sage-box\"><span class=\"by-sage-title\">Key takeaway<\/span><p>Yin and Restorative share long holds, props and the absence of standing postures, but they aim at different things. Our article <a href=\"https:\/\/beyoga.pt\/en\/restorative-yoga-vs-yin-yoga\/\" style=\"color:var(--by-terra);\">Restorative Yoga vs Yin Yoga<\/a> compares them in detail.<\/p><\/div><\/div>\n<div class=\"by-body\"><span class=\"by-section-label\">The science<\/span><h2>How Restorative Yoga works on the nervous system<\/h2><p>In the 1970s the cardiologist Herbert Benson measured falls in oxygen consumption, breathing rate, heart rate and blood pressure in meditators: a &#8220;wakeful hypometabolic&#8221; state he called the relaxation response, the opposite of the stress response (Benson, Beary &#038; Carol, 1974). It rests on the balance between two branches of the autonomic nervous system. The sympathetic prepares us for fight or flight; the parasympathetic supports rest and digestion.<\/p><p>The body does not distinguish a real danger from a missed train or a deadline, so the sympathetic system is switched on far too often, and this exhausts body and mind (McEwen, 1998). Restorative Yoga offers active rest: the body is held, muscular tension lets go and the breath slows by itself.<\/p><p>The evidence deserves a careful reading. In trials, yoga practices with slow breathing and relaxation favour the balance of the nervous system and modestly lower blood pressure and heart rate (Pascoe et al., 2017). The calm and improved mood reported in trials of restorative yoga are well documented (Danhauer et al., 2009). Yet trials of restorative yoga itself are few and small, and most research concerns yoga in general.<\/p><p class=\"by-item\"><strong>What has been measured.<\/strong> Changes in breathing, heart rate and blood pressure during relaxation, and more alpha and theta activity on EEG during meditation and deep relaxation (Lomas et al., 2015).<\/p><p class=\"by-item\"><strong>Useful teaching maps.<\/strong> Polyvagal theory (Porges, 1995, 2011) is widely used in yoga teaching, but its physiological premises are disputed (Grossman &#038; Taylor, 2007; Grossman, 2023). The course uses it as a map, not as established fact.<\/p><p class=\"by-item\"><strong>Metaphors and hypotheses.<\/strong> The triune brain is an image, not anatomy (Cesario et al., 2020). The idea of &#8220;discharging&#8221; stress is a suggestive clinical hypothesis, not a demonstrated fact (Kuhfu\u00df et al., 2021).<\/p><div class=\"by-sage-box\"><span class=\"by-sage-title\">Key takeaway<\/span><p>Deep relaxation is not sleep and does not replace it (Krause et al., 2017). The course gathers these ideas into its own teaching model, the Calm Cascade, described in four stages: Calm, Align, Let go and Mend. For a related practice of guided rest, see our <a href=\"https:\/\/beyoga.pt\/en\/how-to-guide-yoga-nidra\/\" style=\"color:var(--by-terra);\">guide to Yoga Nidra<\/a>.<\/p><\/div><\/div>\n<p><img decoding=\"async\" class=\"by-img-full\" src=\"https:\/\/beyoga.pt\/wp-content\/uploads\/2026\/09\/byr-manual-19.jpg\" alt=\"Practitioner resting with legs up the wall and a bolster under the pelvis\" style=\"mix-blend-mode:multiply;aspect-ratio:3\/2;object-fit:cover;object-position:center 55%;\"><span class=\"by-img-caption\">Legs up the wall, one of the eleven postures taught in the course.<\/span><\/p>\n<div class=\"by-body\"><span class=\"by-section-label\">The postures<\/span><h2>The eleven supported Restorative Yoga postures<\/h2><p>Restorative postures include gentle twists, seated forward bends, supported backbends and inversions. The course teaches eleven, each in its supported form. Below is what each one is for. How to build it, adapt it and when to avoid it belongs in the training, because those details depend on the person in front of you.<\/p><p class=\"by-item\"><strong>S\u0101lamba \u015aav\u0101sana, supported relaxation pose.<\/strong> The supported corpse pose, for deep rest in which body and mind regenerate.<\/p><p class=\"by-item\"><strong>Supta Baddha Ko\u1e47\u0101sana, reclined bound angle pose.<\/strong> Opens the hips and chest and helps calm the nervous system.<\/p><p class=\"by-item\"><strong>Vipar\u012bta Kara\u1e47\u012b, legs up the wall pose.<\/strong> Eases tired, heavy legs by helping blood return to the heart.<\/p><p class=\"by-item\"><strong>B\u0101l\u0101sana, child&#8217;s pose.<\/strong> Gently lengthens the spine and offers a familiar, inward place to rest.<\/p><p class=\"by-item\"><strong>P\u0101r\u015bva B\u0101l\u0101sana, side child&#8217;s pose.<\/strong> Stretches the side of the body, the ribs and the hips.<\/p><p class=\"by-item\"><strong>S\u0101lamba Sukh\u0101sana Utt\u0101n\u0101sana, supported forward bend.<\/strong> Lengthens the back without forcing and helps slow a busy mind.<\/p><p class=\"by-item\"><strong>Setu Bandha Sarv\u0101\u1e45g\u0101sana, supported bridge.<\/strong> Opens the chest and lengthens the spine; also useful before sleep.<\/p><p class=\"by-item\"><strong>Matsy\u0101sana, supported fish pose.<\/strong> Expands the rib cage for a fuller breath and eases upper body tension.<\/p><p class=\"by-item\"><strong>Supta Parivartan\u0101sana, reclined twist.<\/strong> A gentle twist that mobilises the spine and invites deep relaxation.<\/p><p class=\"by-item\"><strong>Supta Matsyendr\u0101sana, supported supine twist.<\/strong> A soft lying rotation that relieves stiffness in the lower back.<\/p><p class=\"by-item\"><strong>S\u0101lamba Pras\u0101ra\u1e47\u0101sana, resting plank.<\/strong> A face-down resting position to prepare for or close a practice.<\/p><div class=\"by-sage-box\"><span class=\"by-sage-title\">Key takeaway<\/span><p>Every posture is taught one by one on video in the <a href=\"https:\/\/beyoga.pt\/en\/oscursos\/restorative-yoga-course\/\" style=\"color:var(--by-terra);\">Restorative Yoga Teacher Training<\/a>, with its props, benefits and precautions.<\/p><\/div><\/div>\n<p><img decoding=\"async\" class=\"by-img-full\" src=\"https:\/\/beyoga.pt\/wp-content\/uploads\/2026\/09\/byr-manual-17.jpg\" alt=\"Practitioner in supported reclined bound angle with a strap, blocks and a bolster\" style=\"mix-blend-mode:multiply;\"><span class=\"by-img-caption\">Supported reclined bound angle, with a strap, blocks and a bolster.<\/span><\/p>\n<div class=\"by-body\"><span class=\"by-section-label\">Safety<\/span><h2>General safety principles<\/h2><p>Restorative Yoga is a wellbeing practice within reach of almost everyone, but it does not replace medical advice or treatment. Its golden rule is simple: the practice is gentle and pain-free. A restorative posture is never something to endure.<\/p><p class=\"by-item\"><strong>Medical advice first.<\/strong> Some health conditions, pregnancy among them, call for specific adaptations. When in doubt, consult a doctor before starting.<\/p><p class=\"by-item\"><strong>Consent and choice.<\/strong> Ask before touching anyone, let each person choose whether to close the eyes, and use language that invites rather than commands (Justice et al., 2018).<\/p><p class=\"by-item\"><strong>Relaxation is not always relaxing.<\/strong> In some people relaxation can increase anxiety (Heide &#038; Borkovec, 1983). Everyone should feel free to leave a posture at any moment.<\/p><p class=\"by-item\"><strong>Signs to come out.<\/strong> Pain, tingling, numbness, dizziness, shortness of breath, nausea or rising anxiety: come out slowly, with help if needed.<\/p><p class=\"by-item\"><strong>Scope of practice.<\/strong> The yoga teacher does not diagnose or treat. The teacher asks, adapts and refers to the doctor or physiotherapist.<\/p><\/div>\n<div class=\"by-body\"><span class=\"by-section-label\">The training<\/span><h2>What you learn in the course<\/h2><p>Knowing the names of eleven postures is not the same as guiding a room into deep rest. The <a href=\"https:\/\/beyoga.pt\/en\/oscursos\/restorative-yoga-course\/\" style=\"color:var(--by-terra);\">Restorative Yoga course<\/a> covers the practical method that an article cannot.<\/p><p class=\"by-item\"><strong>Each posture with props and adaptations.<\/strong> Carla builds every posture on video and shows how it changes for knees, spine, pregnancy, blood pressure or the eyes.<\/p><p class=\"by-item\"><strong>Precautions you can apply.<\/strong> Detailed sheets for each posture, plus guidance for conditions such as osteoporosis, reflux, glaucoma and trauma, always within a yoga teacher&#8217;s scope.<\/p><p class=\"by-item\"><strong>Sequencing.<\/strong> How to structure a class from grounding to closing, choose a theme and make transitions that preserve the rest.<\/p><p class=\"by-item\"><strong>Voice and atmosphere.<\/strong> How to receive students as guests, choose words, use silence and respond with compassion when emotions arise.<\/p><p class=\"by-item\"><strong>Bringing it into other classes.<\/strong> Ways to use one or two restorative postures in any yoga class, including as an alternative to \u015bav\u0101sana.<\/p><p class=\"by-item\"><strong>Assessment.<\/strong> Unit tests, a 30-minute class of your own assessed by Carla, and a final exam.<\/p><\/div>\n<div class=\"by-body\"><span class=\"by-section-label\">Course facts<\/span><h2>The Restorative Yoga Teacher Training in brief<\/h2><p>The training is online and self-paced: 30 hours, in English, with Carla&#8217;s own voice translated with AI and reviewed by the BeYoga team. It includes five complete practices, the eleven postures taught one by one on video, an interactive manual and a PDF workbook.<\/p><p>To certify, you complete the unit tests, submit a 30-minute class of your own for Carla&#8217;s assessment and pass the final exam with 80% or more. The course gives 30 hours of Yoga Alliance continuing education from a YACEP. It costs 525 euros and includes 4 months of access.<\/p><div class=\"by-sage-box\"><span class=\"by-sage-title\">Key takeaway<\/span><p>To learn more about the school behind the training, read <a href=\"https:\/\/beyoga.pt\/en\/about\/\" style=\"color:var(--by-terra);\">about BeYoga School<\/a>. For other slow practices, see the <a href=\"https:\/\/beyoga.pt\/en\/oscursos\/yin-yoga-course\/\" style=\"color:var(--by-terra);\">Yin Yoga Teacher Training<\/a> or <a href=\"https:\/\/beyoga.pt\/en\/yoga-courses\/\" style=\"color:var(--by-terra);\">all our online courses in English<\/a>.<\/p><\/div><\/div>\n<hr class=\"by-divider\">\n<div class=\"by-faq-section\"><span class=\"by-section-label\">Frequently asked questions<\/span><h2>What Is Restorative Yoga? Postures, Props and How to Teach It: frequently asked <\/h2><div class=\"by-faq-list\"><details class=\"by-faq\"><summary class=\"by-faq-q\"><span>What is Restorative Yoga?<\/span><\/summary><div class=\"by-faq-a\"><p>Restorative Yoga is a modern yoga practice focused on deep rest and physical and mental recovery. Rather than building strength or flexibility, it supports the whole body with props such as bolsters, blankets and blocks, and postures are held for longer. It grew from B.K.S. Iyengar&#8217;s supported postures and was given its name and form by Judith Hanson Lasater, above all in Relax and Renew (1995).<\/p><\/div><\/details><details class=\"by-faq\"><summary class=\"by-faq-q\"><span>What is the difference between Restorative Yoga and Yin Yoga?<\/span><\/summary><div class=\"by-faq-a\"><p>Both are slow practices with long holds, props and no standing postures. Yin Yoga sets out to stretch the connective tissue and uses props to deepen the stretch. Restorative Yoga places the body in full support so that it can rest deeply, and uses props for complete comfort. Its focus is the nervous system rather than the tissues.<\/p><\/div><\/details><details class=\"by-faq\"><summary class=\"by-faq-q\"><span>Is Restorative Yoga suitable for beginners?<\/span><\/summary><div class=\"by-faq-a\"><p>Yes. Because the props adapt each posture to the body, Restorative Yoga is within reach of almost everyone, whatever their yoga experience or stage of life. Some health conditions, including pregnancy, call for specific adaptations, and when in doubt a doctor should be consulted before starting. The practice should always be gentle and pain-free, and it does not replace medical advice or treatment.<\/p><\/div><\/details><details class=\"by-faq\"><summary class=\"by-faq-q\"><span>What does research say about Restorative Yoga and stress?<\/span><\/summary><div class=\"by-faq-a\"><p>The best studied mechanism is the relaxation response. In trials, yoga practices with slow breathing and relaxation favour the balance of the nervous system and modestly lower blood pressure and heart rate (Pascoe et al., 2017). Trials of restorative yoga itself are few and small, so the course uses careful language and separates what has been measured from what belongs to tradition.<\/p><\/div><\/details><details class=\"by-faq\"><summary class=\"by-faq-q\"><span>Is it a problem to fall asleep during Restorative Yoga?<\/span><\/summary><div class=\"by-faq-a\"><p>Falling asleep in class is neither dangerous nor a failure. Deep relaxation and sleep are different states, though: deep relaxation keeps awareness, while sleep does the work of physical repair. No waking practice replaces deep sleep and REM sleep (Krause et al., 2017), so someone who arrives sleep deprived should leave class with time to wake up fully and not drive while drowsy.<\/p><\/div><\/details><details class=\"by-faq\"><summary class=\"by-faq-q\"><span>What does a Restorative Yoga teacher training involve?<\/span><\/summary><div class=\"by-faq-a\"><p>BeYoga&#8217;s training is online, self-paced and 30 hours long. It covers the relaxation response and the nervous system, the eleven postures with their props and precautions, and the methodology of teaching, from sequencing to the voice and atmosphere of a class. You complete unit tests, submit a 30-minute class assessed by Carla and pass a final exam with 80% or more.<\/p><\/div><\/details><\/div><\/div>\n<div class=\"by-cta\"><span class=\"by-cta-label\">Learn to teach it<\/span><h2>Restorative Yoga Teacher Training<\/h2><p>Online, 30 hours of Yoga Alliance continuing education, eleven supported postures and a class of your own assessed by Carla.<\/p><div class=\"by-cta-btns\"><a class=\"by-btn-primary\" href=\"https:\/\/beyoga.pt\/en\/oscursos\/restorative-yoga-course\/\">See the course<\/a><a class=\"by-btn-outline\" href=\"https:\/\/beyoga.pt\/en\/yoga-courses\/\">View all courses<\/a><\/div><\/div>\n<div class=\"by-faq-section\"><div class=\"by-faq-list\"><details class=\"by-faq\"><summary class=\"by-faq-q\"><span>Sources cited in this article<\/span><\/summary><div class=\"by-faq-a\"><p style=\"font-size:14px;line-height:1.6;\">Cesario, J., Johnson, D. J., &amp; Eisthen, H. L. (2020). Your brain is not an onion with a tiny reptile inside. Current Directions in Psychological Science, 29(3), 255-260. <a href=\"https:\/\/doi.org\/10.1177\/0963721420917687\" target=\"_blank\" rel=\"noopener\" style=\"color:var(--by-terra);\">https:\/\/doi.org\/10.1177\/0963721420917687<\/a><\/p><p style=\"font-size:14px;line-height:1.6;\">Grossman, P. (2023). Fundamental challenges and likely refutations of the five basic premises of the polyvagal theory. Biological Psychology, 180, 108589. <a href=\"https:\/\/doi.org\/10.1016\/j.biopsycho.2023.108589\" target=\"_blank\" rel=\"noopener\" style=\"color:var(--by-terra);\">https:\/\/doi.org\/10.1016\/j.biopsycho.2023.108589<\/a><\/p><p style=\"font-size:14px;line-height:1.6;\">Grossman, P., &amp; Taylor, E. W. (2007). Toward understanding respiratory sinus arrhythmia: Relations to cardiac vagal tone, evolution and biobehavioral functions. Biological Psychology, 74(2), 263-285. <a href=\"https:\/\/doi.org\/10.1016\/j.biopsycho.2005.11.014\" target=\"_blank\" rel=\"noopener\" style=\"color:var(--by-terra);\">https:\/\/doi.org\/10.1016\/j.biopsycho.2005.11.014<\/a><\/p><p style=\"font-size:14px;line-height:1.6;\">Kuhfu\u00df, M., Maldei, T., Hetmanek, A., &amp; Baumann, N. (2021). Somatic experiencing &#8211; effectiveness and key factors of a body-oriented trauma therapy: A scoping literature review. European Journal of Psychotraumatology, 12(1), 1929023. <a href=\"https:\/\/doi.org\/10.1080\/20008198.2021.1929023\" target=\"_blank\" rel=\"noopener\" style=\"color:var(--by-terra);\">https:\/\/doi.org\/10.1080\/20008198.2021.1929023<\/a><\/p><p style=\"font-size:14px;line-height:1.6;\">Lasater, J. H. (1995). Relax and renew: Restful yoga for stressful times. Rodmell Press.<\/p><p style=\"font-size:14px;line-height:1.6;\">Porges, S. W. (1995). Orienting in a defensive world: Mammalian modifications of our evolutionary heritage. A Polyvagal Theory. Psychophysiology, 32(4), 301-318. <a href=\"https:\/\/doi.org\/10.1111\/j.1469-8986.1995.tb01213.x\" target=\"_blank\" rel=\"noopener\" style=\"color:var(--by-terra);\">https:\/\/doi.org\/10.1111\/j.1469-8986.1995.tb01213.x<\/a><\/p><p style=\"font-size:14px;line-height:1.6;\">Porges, S. W. (2011). The polyvagal theory: Neurophysiological foundations of emotions, attachment, communication, and self-regulation. W. W. Norton.<\/p><p style=\"font-size:14px;line-height:1.6;\">Sanford, M. (2006). Waking: A memoir of trauma and transcendence. Rodale.<\/p><p style=\"font-size:14px;line-height:1.6;\">Benson, H., Beary, J. F., &amp; Carol, M. P. (1974). The relaxation response. Psychiatry, 37(1), 37-46. <a href=\"https:\/\/doi.org\/10.1080\/00332747.1974.11023785\" target=\"_blank\" rel=\"noopener\" style=\"color:var(--by-terra);\">https:\/\/doi.org\/10.1080\/00332747.1974.11023785<\/a><\/p><p style=\"font-size:14px;line-height:1.6;\">Danhauer, S. C., Mihalko, S. L., Russell, G. B., Campbell, C. R., Felder, L., Daley, K., &amp; Levine, E. A. (2009). Restorative yoga for women with breast cancer: Findings from a randomized pilot study. Psycho-Oncology, 18(4), 360-368. <a href=\"https:\/\/doi.org\/10.1002\/pon.1503\" target=\"_blank\" rel=\"noopener\" style=\"color:var(--by-terra);\">https:\/\/doi.org\/10.1002\/pon.1503<\/a><\/p><p style=\"font-size:14px;line-height:1.6;\">Krause, A. J., Ben Simon, E., Mander, B. A., Greer, S. M., Saletin, J. M., Goldstein-Piekarski, A. N., &amp; Walker, M. P. (2017). The sleep-deprived human brain. Nature Reviews Neuroscience, 18(7), 404-418. <a href=\"https:\/\/doi.org\/10.1038\/nrn.2017.55\" target=\"_blank\" rel=\"noopener\" style=\"color:var(--by-terra);\">https:\/\/doi.org\/10.1038\/nrn.2017.55<\/a><\/p><p style=\"font-size:14px;line-height:1.6;\">Lomas, T., Ivtzan, I., &amp; Fu, C. H. Y. (2015). A systematic review of the neurophysiology of mindfulness on EEG oscillations. Neuroscience &amp; Biobehavioral Reviews, 57, 401-410. <a href=\"https:\/\/doi.org\/10.1016\/j.neubiorev.2015.09.018\" target=\"_blank\" rel=\"noopener\" style=\"color:var(--by-terra);\">https:\/\/doi.org\/10.1016\/j.neubiorev.2015.09.018<\/a><\/p><p style=\"font-size:14px;line-height:1.6;\">McEwen, B. S. (1998). Protective and damaging effects of stress mediators. The New England Journal of Medicine, 338(3), 171-179. <a href=\"https:\/\/doi.org\/10.1056\/NEJM199801153380307\" target=\"_blank\" rel=\"noopener\" style=\"color:var(--by-terra);\">https:\/\/doi.org\/10.1056\/NEJM199801153380307<\/a><\/p><p style=\"font-size:14px;line-height:1.6;\">Pascoe, M. C., Thompson, D. R., &amp; Ski, C. F. (2017). Yoga, mindfulness-based stress reduction and stress-related physiological measures: A meta-analysis. Psychoneuroendocrinology, 86, 152-168. <a href=\"https:\/\/doi.org\/10.1016\/j.psyneuen.2017.08.008\" target=\"_blank\" rel=\"noopener\" style=\"color:var(--by-terra);\">https:\/\/doi.org\/10.1016\/j.psyneuen.2017.08.008<\/a><\/p><p style=\"font-size:14px;line-height:1.6;\">Heide, F. J., &amp; Borkovec, T. D. (1983). Relaxation-induced anxiety: Paradoxical anxiety enhancement due to relaxation training. Journal of Consulting and Clinical Psychology, 51(2), 171-182. <a href=\"https:\/\/doi.org\/10.1037\/0022-006X.51.2.171\" target=\"_blank\" rel=\"noopener\" style=\"color:var(--by-terra);\">https:\/\/doi.org\/10.1037\/0022-006X.51.2.171<\/a><\/p><p style=\"font-size:14px;line-height:1.6;\">Justice, L., Brems, C., &amp; Ehlers, K. (2018). Bridging body and mind: Considerations for trauma-informed yoga. International Journal of Yoga Therapy, 28(1), 39-50. <a href=\"https:\/\/doi.org\/10.17761\/2018-00017R2\" target=\"_blank\" rel=\"noopener\" style=\"color:var(--by-terra);\">https:\/\/doi.org\/10.17761\/2018-00017R2<\/a><\/p><\/div><\/details><\/div><\/div>\n<\/article>\n<script type=\"application\/ld+json\">{\"@context\": \"https:\/\/schema.org\", \"@graph\": [{\"@type\": \"BlogPosting\", \"headline\": \"What Is Restorative Yoga? Postures, Props and How to Teach It\", \"description\": \"What Restorative Yoga is, how it supports the relaxation response, the eleven supported postures and what it takes to teach this practice of deep rest.\", \"inLanguage\": \"en\", \"image\": \"https:\/\/beyoga.pt\/wp-content\/uploads\/2026\/09\/byr-manual-17.jpg\", \"author\": {\"@type\": \"Person\", \"@id\": \"https:\/\/beyoga.pt\/#\/schema\/person\/carla-goncalves\", \"name\": \"Carla Gon\u00e7alves\", \"url\": \"https:\/\/beyoga.pt\/en\/about\/\"}, \"publisher\": {\"@type\": \"Organization\", \"@id\": \"https:\/\/beyoga.pt\/en\/#organization\", \"name\": \"BeYoga School\"}, \"about\": [{\"@type\": \"Thing\", \"name\": \"Restorative yoga\"}, {\"@type\": \"Thing\", \"name\": \"Relaxation response\"}, {\"@type\": \"Thing\", \"name\": \"Yoga props\"}], \"mentions\": {\"@type\": \"Course\", \"name\": \"Restorative Yoga Teacher Training\", \"url\": \"https:\/\/beyoga.pt\/en\/oscursos\/restorative-yoga-course\/\"}, \"citation\": [\"Cesario, J., Johnson, D. J., & Eisthen, H. L. (2020). Your brain is not an onion with a tiny reptile inside. Current Directions in Psychological Science, 29(3), 255-260. https:\/\/doi.org\/10.1177\/0963721420917687\", \"Grossman, P. (2023). Fundamental challenges and likely refutations of the five basic premises of the polyvagal theory. Biological Psychology, 180, 108589. https:\/\/doi.org\/10.1016\/j.biopsycho.2023.108589\", \"Grossman, P., & Taylor, E. W. (2007). Toward understanding respiratory sinus arrhythmia: Relations to cardiac vagal tone, evolution and biobehavioral functions. Biological Psychology, 74(2), 263-285. https:\/\/doi.org\/10.1016\/j.biopsycho.2005.11.014\", \"Kuhfu\u00df, M., Maldei, T., Hetmanek, A., & Baumann, N. (2021). Somatic experiencing - effectiveness and key factors of a body-oriented trauma therapy: A scoping literature review. European Journal of Psychotraumatology, 12(1), 1929023. https:\/\/doi.org\/10.1080\/20008198.2021.1929023\", \"Lasater, J. H. (1995). Relax and renew: Restful yoga for stressful times. Rodmell Press.\", \"Porges, S. W. (1995). Orienting in a defensive world: Mammalian modifications of our evolutionary heritage. A Polyvagal Theory. Psychophysiology, 32(4), 301-318. https:\/\/doi.org\/10.1111\/j.1469-8986.1995.tb01213.x\", \"Porges, S. W. (2011). The polyvagal theory: Neurophysiological foundations of emotions, attachment, communication, and self-regulation. W. W. Norton.\", \"Sanford, M. (2006). Waking: A memoir of trauma and transcendence. Rodale.\", \"Benson, H., Beary, J. F., & Carol, M. P. (1974). The relaxation response. Psychiatry, 37(1), 37-46. https:\/\/doi.org\/10.1080\/00332747.1974.11023785\", \"Danhauer, S. C., Mihalko, S. L., Russell, G. B., Campbell, C. R., Felder, L., Daley, K., & Levine, E. A. (2009). Restorative yoga for women with breast cancer: Findings from a randomized pilot study. Psycho-Oncology, 18(4), 360-368. https:\/\/doi.org\/10.1002\/pon.1503\", \"Krause, A. J., Ben Simon, E., Mander, B. A., Greer, S. M., Saletin, J. M., Goldstein-Piekarski, A. N., & Walker, M. P. (2017). The sleep-deprived human brain. Nature Reviews Neuroscience, 18(7), 404-418. https:\/\/doi.org\/10.1038\/nrn.2017.55\", \"Lomas, T., Ivtzan, I., & Fu, C. H. Y. (2015). A systematic review of the neurophysiology of mindfulness on EEG oscillations. Neuroscience & Biobehavioral Reviews, 57, 401-410. https:\/\/doi.org\/10.1016\/j.neubiorev.2015.09.018\", \"McEwen, B. S. (1998). Protective and damaging effects of stress mediators. The New England Journal of Medicine, 338(3), 171-179. https:\/\/doi.org\/10.1056\/NEJM199801153380307\", \"Pascoe, M. C., Thompson, D. R., & Ski, C. F. (2017). Yoga, mindfulness-based stress reduction and stress-related physiological measures: A meta-analysis. Psychoneuroendocrinology, 86, 152-168. https:\/\/doi.org\/10.1016\/j.psyneuen.2017.08.008\", \"Heide, F. J., & Borkovec, T. D. (1983). Relaxation-induced anxiety: Paradoxical anxiety enhancement due to relaxation training. Journal of Consulting and Clinical Psychology, 51(2), 171-182. https:\/\/doi.org\/10.1037\/0022-006X.51.2.171\", \"Justice, L., Brems, C., & Ehlers, K. (2018). Bridging body and mind: Considerations for trauma-informed yoga. International Journal of Yoga Therapy, 28(1), 39-50. https:\/\/doi.org\/10.17761\/2018-00017R2\"]}, {\"@type\": \"FAQPage\", \"mainEntity\": [{\"@type\": \"Question\", \"name\": \"What is Restorative Yoga?\", \"acceptedAnswer\": {\"@type\": \"Answer\", \"text\": \"Restorative Yoga is a modern yoga practice focused on deep rest and physical and mental recovery. Rather than building strength or flexibility, it supports the whole body with props such as bolsters, blankets and blocks, and postures are held for longer. It grew from B.K.S. Iyengar's supported postures and was given its name and form by Judith Hanson Lasater, above all in Relax and Renew (1995).\"}}, {\"@type\": \"Question\", \"name\": \"What is the difference between Restorative Yoga and Yin Yoga?\", \"acceptedAnswer\": {\"@type\": \"Answer\", \"text\": \"Both are slow practices with long holds, props and no standing postures. Yin Yoga sets out to stretch the connective tissue and uses props to deepen the stretch. Restorative Yoga places the body in full support so that it can rest deeply, and uses props for complete comfort. Its focus is the nervous system rather than the tissues.\"}}, {\"@type\": \"Question\", \"name\": \"Is Restorative Yoga suitable for beginners?\", \"acceptedAnswer\": {\"@type\": \"Answer\", \"text\": \"Yes. Because the props adapt each posture to the body, Restorative Yoga is within reach of almost everyone, whatever their yoga experience or stage of life. Some health conditions, including pregnancy, call for specific adaptations, and when in doubt a doctor should be consulted before starting. The practice should always be gentle and pain-free, and it does not replace medical advice or treatment.\"}}, {\"@type\": \"Question\", \"name\": \"What does research say about Restorative Yoga and stress?\", \"acceptedAnswer\": {\"@type\": \"Answer\", \"text\": \"The best studied mechanism is the relaxation response. In trials, yoga practices with slow breathing and relaxation favour the balance of the nervous system and modestly lower blood pressure and heart rate (Pascoe et al., 2017). Trials of restorative yoga itself are few and small, so the course uses careful language and separates what has been measured from what belongs to tradition.\"}}, {\"@type\": \"Question\", \"name\": \"Is it a problem to fall asleep during Restorative Yoga?\", \"acceptedAnswer\": {\"@type\": \"Answer\", \"text\": \"Falling asleep in class is neither dangerous nor a failure. Deep relaxation and sleep are different states, though: deep relaxation keeps awareness, while sleep does the work of physical repair. No waking practice replaces deep sleep and REM sleep (Krause et al., 2017), so someone who arrives sleep deprived should leave class with time to wake up fully and not drive while drowsy.\"}}, {\"@type\": \"Question\", \"name\": \"What does a Restorative Yoga teacher training involve?\", \"acceptedAnswer\": {\"@type\": \"Answer\", \"text\": \"BeYoga's training is online, self-paced and 30 hours long. It covers the relaxation response and the nervous system, the eleven postures with their props and precautions, and the methodology of teaching, from sequencing to the voice and atmosphere of a class. You complete unit tests, submit a 30-minute class assessed by Carla and pass a final exam with 80% or more.\"}}]}]}<\/script>\n<style>#comments,#respond,.comments-area,.comment-respond,.wp-block-comments,.related-posts,.yarpp-related,.entry-related,.post-related,[class*=\"related-posts\"],.post-tags,.tags-links,.entry-tags,.wp-block-post-terms,.entry-footer,.post-categories{display:none !important;} details[open] summary.by-faq-q::after{content:\"\\2212\" !important;color:#B4564C !important;}<\/style>\n","protected":false},"excerpt":{"rendered":"<p>What Restorative Yoga is, how it supports the relaxation response, the eleven supported postures and what it takes to teach this practice of deep rest.<\/p>\n","protected":false},"author":131,"featured_media":35176,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[208],"tags":[],"dificuldade":[],"tempo":[],"intensidade":[],"tema":[],"class_list":["post-40994","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga-practice"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Restorative Yoga: Poses, Props and How to Teach | BeYoga<\/title>\n<meta name=\"description\" content=\"What Restorative Yoga is, how it supports the relaxation response, the eleven supported postures and what it takes to teach this practice of deep rest.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/beyoga.pt\/en\/restorative-yoga-guide\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Restorative Yoga: Poses, Props and How to Teach | BeYoga\" \/>\n<meta property=\"og:description\" content=\"What Restorative Yoga is, how it supports the relaxation response, the eleven supported postures and what it takes to teach this practice of deep rest.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/beyoga.pt\/en\/restorative-yoga-guide\/\" \/>\n<meta property=\"og:site_name\" content=\"BeYoga\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BeYogabyCarlaGoncalves\" \/>\n<meta property=\"article:published_time\" content=\"2026-10-26T09:35:16+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-10-27T15:36:47+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/beyoga.pt\/wp-content\/uploads\/2026\/09\/byr-manual-17.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1600\" \/>\n\t<meta property=\"og:image:height\" content=\"1032\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Carla Gon\u00e7alves\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Carla Gon\u00e7alves\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"21 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/beyoga.pt\\\/en\\\/restorative-yoga-guide\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/beyoga.pt\\\/en\\\/restorative-yoga-guide\\\/\"},\"author\":{\"name\":\"Carla Gon\u00e7alves\",\"@id\":\"https:\\\/\\\/beyoga.pt\\\/en\\\/#\\\/schema\\\/person\\\/dda73cbc829c7b8d67127d4ed5dadb1f\"},\"headline\":\"What Is Restorative Yoga? Postures, Props and How to Teach It\",\"datePublished\":\"2026-10-26T09:35:16+00:00\",\"dateModified\":\"2026-10-27T15:36:47+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/beyoga.pt\\\/en\\\/restorative-yoga-guide\\\/\"},\"wordCount\":2377,\"publisher\":{\"@id\":\"https:\\\/\\\/beyoga.pt\\\/en\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/beyoga.pt\\\/en\\\/restorative-yoga-guide\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/beyoga.pt\\\/wp-content\\\/uploads\\\/2026\\\/09\\\/byr-manual-17.jpg\",\"articleSection\":[\"Yoga Practice\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/beyoga.pt\\\/en\\\/restorative-yoga-guide\\\/\",\"url\":\"https:\\\/\\\/beyoga.pt\\\/en\\\/restorative-yoga-guide\\\/\",\"name\":\"Restorative Yoga: Poses, Props and How to Teach | BeYoga\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/beyoga.pt\\\/en\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/beyoga.pt\\\/en\\\/restorative-yoga-guide\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/beyoga.pt\\\/en\\\/restorative-yoga-guide\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/beyoga.pt\\\/wp-content\\\/uploads\\\/2026\\\/09\\\/byr-manual-17.jpg\",\"datePublished\":\"2026-10-26T09:35:16+00:00\",\"dateModified\":\"2026-10-27T15:36:47+00:00\",\"description\":\"What Restorative Yoga is, how it supports the relaxation response, the eleven supported postures and what it takes to teach this practice of deep rest.\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/beyoga.pt\\\/en\\\/restorative-yoga-guide\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/beyoga.pt\\\/en\\\/restorative-yoga-guide\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/beyoga.pt\\\/en\\\/restorative-yoga-guide\\\/#primaryimage\",\"url\":\"https:\\\/\\\/beyoga.pt\\\/wp-content\\\/uploads\\\/2026\\\/09\\\/byr-manual-17.jpg\",\"contentUrl\":\"https:\\\/\\\/beyoga.pt\\\/wp-content\\\/uploads\\\/2026\\\/09\\\/byr-manual-17.jpg\",\"width\":1600,\"height\":1032},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/beyoga.pt\\\/en\\\/restorative-yoga-guide\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"In\u00edcio\",\"item\":\"https:\\\/\\\/beyoga.pt\\\/en\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"What Is Restorative Yoga? Postures, Props and How to Teach It\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/beyoga.pt\\\/en\\\/#website\",\"url\":\"https:\\\/\\\/beyoga.pt\\\/en\\\/\",\"name\":\"BeYoga School\",\"description\":\"Escola de Yoga em Portugal \u2014 Forma\u00e7\u00e3o Certificada Yoga Alliance, DGERT e IPDJ\",\"publisher\":{\"@id\":\"https:\\\/\\\/beyoga.pt\\\/en\\\/#organization\"},\"alternateName\":\"BeYoga\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/beyoga.pt\\\/en\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/beyoga.pt\\\/en\\\/#organization\",\"name\":\"BeYoga\",\"alternateName\":\"BeYoga\",\"url\":\"https:\\\/\\\/beyoga.pt\\\/en\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/beyoga.pt\\\/en\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/beyoga.pt\\\/wp-content\\\/uploads\\\/2026\\\/04\\\/logo-quadrado.jpg\",\"contentUrl\":\"https:\\\/\\\/beyoga.pt\\\/wp-content\\\/uploads\\\/2026\\\/04\\\/logo-quadrado.jpg\",\"width\":625,\"height\":621,\"caption\":\"BeYoga\"},\"image\":{\"@id\":\"https:\\\/\\\/beyoga.pt\\\/en\\\/#\\\/schema\\\/logo\\\/image\\\/\"},\"sameAs\":[\"https:\\\/\\\/www.instagram.com\\\/beyoga.pt\",\"https:\\\/\\\/www.facebook.com\\\/BeYogabyCarlaGoncalves\",\"https:\\\/\\\/app.yogaalliance.org\\\/schoolpublicprofile\\\/0013g00000phZMMAA2\\\/beyoga-school-lisbon-portugal\",\"https:\\\/\\\/www.youtube.com\\\/@BeYogaSchool\"],\"foundingDate\":\"2018\",\"founder\":{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/beyoga.pt\\\/#\\\/schema\\\/person\\\/carla-goncalves\",\"name\":\"Carla Gon\u00e7alves\"},\"description\":\"Escola de forma\u00e7\u00e3o de professores de yoga em Portugal, certificada pela DGERT e reconhecida pelo IPDJ. Registada na Yoga Alliance como Registered Yoga School (RYS 200 e RYS 300). Mais de 200 professores formados.\",\"knowsAbout\":[\"Yoga\",\"Forma\u00e7\u00e3o de professores de yoga\",\"Medita\u00e7\u00e3o\",\"Pranayama\",\"Yoga Nidra\",\"Yin Yoga\",\"Yoga Terap\u00eautico\"]},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/beyoga.pt\\\/en\\\/#\\\/schema\\\/person\\\/dda73cbc829c7b8d67127d4ed5dadb1f\",\"name\":\"Carla Gon\u00e7alves\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"data:image\\\/svg+xml;charset=utf-8,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20128%20128%22%20width%3D%22128%22%20height%3D%22128%22%3E%3Ccircle%20cx%3D%2264%22%20cy%3D%2264%22%20r%3D%2264%22%20fill%3D%22%238f7d71%22%2F%3E%3Cg%20fill%3D%22%23faf8f5%22%3E%3Cpath%20transform%3D%22translate%2832.60%2091.00%29%20scale%280.0771%20-0.0771%29%22%20d%3D%22M34%20162V538Q34%20620%2076%20665Q117%20710%20196%20710Q275%20710%20316%20665Q358%20620%20358%20538V464H254V545Q254%20610%20199%20610Q144%20610%20144%20545V154Q144%2090%20199%2090Q254%2090%20254%20154V261H358V162Q358%2080%20316%2035Q275%20-10%20196%20-10Q117%20-10%2076%2035Q34%2080%2034%20162Z%22%2F%3E%3Cpath%20transform%3D%22translate%2865.23%2091.00%29%20scale%280.0771%20-0.0771%29%22%20d%3D%22M33%20166V534Q33%20619%2075%20664Q117%20710%20197%20710Q277%20710%20319%20664Q361%20619%20361%20534V474H257V541Q257%20610%20200%20610Q143%20610%20143%20541V158Q143%2090%20200%2090Q257%2090%20257%20158V295H202V395H361V166Q361%2081%20319%2036Q277%20-10%20197%20-10Q117%20-10%2075%2036Q33%2081%2033%20166Z%22%2F%3E%3C%2Fg%3E%3C%2Fsvg%3E\",\"url\":\"data:image\\\/svg+xml;charset=utf-8,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20128%20128%22%20width%3D%22128%22%20height%3D%22128%22%3E%3Ccircle%20cx%3D%2264%22%20cy%3D%2264%22%20r%3D%2264%22%20fill%3D%22%238f7d71%22%2F%3E%3Cg%20fill%3D%22%23faf8f5%22%3E%3Cpath%20transform%3D%22translate%2832.60%2091.00%29%20scale%280.0771%20-0.0771%29%22%20d%3D%22M34%20162V538Q34%20620%2076%20665Q117%20710%20196%20710Q275%20710%20316%20665Q358%20620%20358%20538V464H254V545Q254%20610%20199%20610Q144%20610%20144%20545V154Q144%2090%20199%2090Q254%2090%20254%20154V261H358V162Q358%2080%20316%2035Q275%20-10%20196%20-10Q117%20-10%2076%2035Q34%2080%2034%20162Z%22%2F%3E%3Cpath%20transform%3D%22translate%2865.23%2091.00%29%20scale%280.0771%20-0.0771%29%22%20d%3D%22M33%20166V534Q33%20619%2075%20664Q117%20710%20197%20710Q277%20710%20319%20664Q361%20619%20361%20534V474H257V541Q257%20610%20200%20610Q143%20610%20143%20541V158Q143%2090%20200%2090Q257%2090%20257%20158V295H202V395H361V166Q361%2081%20319%2036Q277%20-10%20197%20-10Q117%20-10%2075%2036Q33%2081%2033%20166Z%22%2F%3E%3C%2Fg%3E%3C%2Fsvg%3E\",\"contentUrl\":\"data:image\\\/svg+xml;charset=utf-8,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20128%20128%22%20width%3D%22128%22%20height%3D%22128%22%3E%3Ccircle%20cx%3D%2264%22%20cy%3D%2264%22%20r%3D%2264%22%20fill%3D%22%238f7d71%22%2F%3E%3Cg%20fill%3D%22%23faf8f5%22%3E%3Cpath%20transform%3D%22translate%2832.60%2091.00%29%20scale%280.0771%20-0.0771%29%22%20d%3D%22M34%20162V538Q34%20620%2076%20665Q117%20710%20196%20710Q275%20710%20316%20665Q358%20620%20358%20538V464H254V545Q254%20610%20199%20610Q144%20610%20144%20545V154Q144%2090%20199%2090Q254%2090%20254%20154V261H358V162Q358%2080%20316%2035Q275%20-10%20196%20-10Q117%20-10%2076%2035Q34%2080%2034%20162Z%22%2F%3E%3Cpath%20transform%3D%22translate%2865.23%2091.00%29%20scale%280.0771%20-0.0771%29%22%20d%3D%22M33%20166V534Q33%20619%2075%20664Q117%20710%20197%20710Q277%20710%20319%20664Q361%20619%20361%20534V474H257V541Q257%20610%20200%20610Q143%20610%20143%20541V158Q143%2090%20200%2090Q257%2090%20257%20158V295H202V395H361V166Q361%2081%20319%2036Q277%20-10%20197%20-10Q117%20-10%2075%2036Q33%2081%2033%20166Z%22%2F%3E%3C%2Fg%3E%3C%2Fsvg%3E\",\"caption\":\"Carla Gon\u00e7alves\"},\"sameAs\":[\"http:\\\/\\\/beyoga.pt\"],\"url\":\"https:\\\/\\\/beyoga.pt\\\/en\\\/author\\\/carla-professora\\\/\"},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/beyoga.pt\\\/#\\\/schema\\\/person\\\/carla-goncalves\",\"name\":\"Carla Gon\u00e7alves\",\"url\":\"https:\\\/\\\/beyoga.pt\\\/en\\\/about\\\/\",\"image\":{\"@type\":\"ImageObject\",\"url\":\"https:\\\/\\\/beyoga.pt\\\/wp-content\\\/uploads\\\/2026\\\/04\\\/carla-laptop-1.jpg\",\"caption\":\"Carla Gon\u00e7alves, founder and lead trainer of BeYoga School\"},\"jobTitle\":\"Founder and lead teacher trainer, BeYoga School\",\"description\":\"Yoga teacher and teacher trainer based in Lisbon, Portugal. E-RYT 500 and YACEP with Yoga Alliance, with more than 4,000 registered teaching hours and more than 25 years of experience teaching movement and health. Degree in Sport Sciences from the Faculty of Human Kinetics, University of Lisbon.\",\"worksFor\":{\"@id\":\"https:\\\/\\\/beyoga.pt\\\/en\\\/#organization\"},\"alumniOf\":{\"@type\":\"CollegeOrUniversity\",\"name\":\"Faculty of Human Kinetics, University of Lisbon\",\"url\":\"https:\\\/\\\/www.fmh.ulisboa.pt\\\/\"},\"hasCredential\":[{\"@type\":\"EducationalOccupationalCredential\",\"name\":\"E-RYT 500 (Experienced Registered Yoga Teacher)\",\"credentialCategory\":\"Professional registration\",\"recognizedBy\":{\"@type\":\"Organization\",\"name\":\"Yoga Alliance\",\"url\":\"https:\\\/\\\/www.yogaalliance.org\\\/\"}},{\"@type\":\"EducationalOccupationalCredential\",\"name\":\"YACEP (Yoga Alliance Continuing Education Provider)\",\"credentialCategory\":\"Professional registration\",\"recognizedBy\":{\"@type\":\"Organization\",\"name\":\"Yoga Alliance\",\"url\":\"https:\\\/\\\/www.yogaalliance.org\\\/\"}},{\"@type\":\"EducationalOccupationalCredential\",\"name\":\"Degree in Sport Sciences\",\"credentialCategory\":\"degree\",\"recognizedBy\":{\"@type\":\"CollegeOrUniversity\",\"name\":\"Faculty of Human Kinetics, University of Lisbon\",\"url\":\"https:\\\/\\\/www.fmh.ulisboa.pt\\\/\"}}],\"knowsAbout\":[\"Yoga\",\"Yoga teacher training\",\"Hatha Yoga\",\"Yin Yoga\",\"Restorative Yoga\",\"Yoga Nidra\",\"Meditation\",\"Pranayama\",\"Chair Yoga\",\"Therapeutic Yoga\",\"Anatomy for yoga\"],\"knowsLanguage\":\"pt-PT\",\"sameAs\":[\"https:\\\/\\\/app.yogaalliance.org\\\/teacherpublicprofile?id=0033g00000CnA9nAAF\",\"https:\\\/\\\/app.yogaalliance.org\\\/yaceppublicprofile?id=0033g00000CnA9nAAF\",\"https:\\\/\\\/www.linkedin.com\\\/in\\\/carlabeyoga\\\/\",\"https:\\\/\\\/www.instagram.com\\\/carla.goncalves_beyoga\\\/\"]}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Restorative Yoga: Poses, Props and How to Teach | BeYoga","description":"What Restorative Yoga is, how it supports the relaxation response, the eleven supported postures and what it takes to teach this practice of deep rest.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/beyoga.pt\/en\/restorative-yoga-guide\/","og_locale":"en_US","og_type":"article","og_title":"Restorative Yoga: Poses, Props and How to Teach | BeYoga","og_description":"What Restorative Yoga is, how it supports the relaxation response, the eleven supported postures and what it takes to teach this practice of deep rest.","og_url":"https:\/\/beyoga.pt\/en\/restorative-yoga-guide\/","og_site_name":"BeYoga","article_publisher":"https:\/\/www.facebook.com\/BeYogabyCarlaGoncalves","article_published_time":"2026-10-26T09:35:16+00:00","article_modified_time":"2026-10-27T15:36:47+00:00","og_image":[{"width":1600,"height":1032,"url":"https:\/\/beyoga.pt\/wp-content\/uploads\/2026\/09\/byr-manual-17.jpg","type":"image\/jpeg"}],"author":"Carla Gon\u00e7alves","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Carla Gon\u00e7alves","Est. reading time":"21 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/beyoga.pt\/en\/restorative-yoga-guide\/#article","isPartOf":{"@id":"https:\/\/beyoga.pt\/en\/restorative-yoga-guide\/"},"author":{"name":"Carla Gon\u00e7alves","@id":"https:\/\/beyoga.pt\/en\/#\/schema\/person\/dda73cbc829c7b8d67127d4ed5dadb1f"},"headline":"What Is Restorative Yoga? Postures, Props and How to Teach It","datePublished":"2026-10-26T09:35:16+00:00","dateModified":"2026-10-27T15:36:47+00:00","mainEntityOfPage":{"@id":"https:\/\/beyoga.pt\/en\/restorative-yoga-guide\/"},"wordCount":2377,"publisher":{"@id":"https:\/\/beyoga.pt\/en\/#organization"},"image":{"@id":"https:\/\/beyoga.pt\/en\/restorative-yoga-guide\/#primaryimage"},"thumbnailUrl":"https:\/\/beyoga.pt\/wp-content\/uploads\/2026\/09\/byr-manual-17.jpg","articleSection":["Yoga Practice"],"inLanguage":"en-US"},{"@type":"WebPage","@id":"https:\/\/beyoga.pt\/en\/restorative-yoga-guide\/","url":"https:\/\/beyoga.pt\/en\/restorative-yoga-guide\/","name":"Restorative Yoga: Poses, Props and How to Teach | BeYoga","isPartOf":{"@id":"https:\/\/beyoga.pt\/en\/#website"},"primaryImageOfPage":{"@id":"https:\/\/beyoga.pt\/en\/restorative-yoga-guide\/#primaryimage"},"image":{"@id":"https:\/\/beyoga.pt\/en\/restorative-yoga-guide\/#primaryimage"},"thumbnailUrl":"https:\/\/beyoga.pt\/wp-content\/uploads\/2026\/09\/byr-manual-17.jpg","datePublished":"2026-10-26T09:35:16+00:00","dateModified":"2026-10-27T15:36:47+00:00","description":"What Restorative Yoga is, how it supports the relaxation response, the eleven supported postures and what it takes to teach this practice of deep rest.","breadcrumb":{"@id":"https:\/\/beyoga.pt\/en\/restorative-yoga-guide\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/beyoga.pt\/en\/restorative-yoga-guide\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/beyoga.pt\/en\/restorative-yoga-guide\/#primaryimage","url":"https:\/\/beyoga.pt\/wp-content\/uploads\/2026\/09\/byr-manual-17.jpg","contentUrl":"https:\/\/beyoga.pt\/wp-content\/uploads\/2026\/09\/byr-manual-17.jpg","width":1600,"height":1032},{"@type":"BreadcrumbList","@id":"https:\/\/beyoga.pt\/en\/restorative-yoga-guide\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"In\u00edcio","item":"https:\/\/beyoga.pt\/en\/"},{"@type":"ListItem","position":2,"name":"What Is Restorative Yoga? Postures, Props and How to Teach It"}]},{"@type":"WebSite","@id":"https:\/\/beyoga.pt\/en\/#website","url":"https:\/\/beyoga.pt\/en\/","name":"BeYoga School","description":"Escola de Yoga em Portugal \u2014 Forma\u00e7\u00e3o Certificada Yoga Alliance, DGERT e IPDJ","publisher":{"@id":"https:\/\/beyoga.pt\/en\/#organization"},"alternateName":"BeYoga","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/beyoga.pt\/en\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/beyoga.pt\/en\/#organization","name":"BeYoga","alternateName":"BeYoga","url":"https:\/\/beyoga.pt\/en\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/beyoga.pt\/en\/#\/schema\/logo\/image\/","url":"https:\/\/beyoga.pt\/wp-content\/uploads\/2026\/04\/logo-quadrado.jpg","contentUrl":"https:\/\/beyoga.pt\/wp-content\/uploads\/2026\/04\/logo-quadrado.jpg","width":625,"height":621,"caption":"BeYoga"},"image":{"@id":"https:\/\/beyoga.pt\/en\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.instagram.com\/beyoga.pt","https:\/\/www.facebook.com\/BeYogabyCarlaGoncalves","https:\/\/app.yogaalliance.org\/schoolpublicprofile\/0013g00000phZMMAA2\/beyoga-school-lisbon-portugal","https:\/\/www.youtube.com\/@BeYogaSchool"],"foundingDate":"2018","founder":{"@type":"Person","@id":"https:\/\/beyoga.pt\/#\/schema\/person\/carla-goncalves","name":"Carla Gon\u00e7alves"},"description":"Escola de forma\u00e7\u00e3o de professores de yoga em Portugal, certificada pela DGERT e reconhecida pelo IPDJ. Registada na Yoga Alliance como Registered Yoga School (RYS 200 e RYS 300). Mais de 200 professores formados.","knowsAbout":["Yoga","Forma\u00e7\u00e3o de professores de yoga","Medita\u00e7\u00e3o","Pranayama","Yoga Nidra","Yin Yoga","Yoga Terap\u00eautico"]},{"@type":"Person","@id":"https:\/\/beyoga.pt\/en\/#\/schema\/person\/dda73cbc829c7b8d67127d4ed5dadb1f","name":"Carla Gon\u00e7alves","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"data:image\/svg+xml;charset=utf-8,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20128%20128%22%20width%3D%22128%22%20height%3D%22128%22%3E%3Ccircle%20cx%3D%2264%22%20cy%3D%2264%22%20r%3D%2264%22%20fill%3D%22%238f7d71%22%2F%3E%3Cg%20fill%3D%22%23faf8f5%22%3E%3Cpath%20transform%3D%22translate%2832.60%2091.00%29%20scale%280.0771%20-0.0771%29%22%20d%3D%22M34%20162V538Q34%20620%2076%20665Q117%20710%20196%20710Q275%20710%20316%20665Q358%20620%20358%20538V464H254V545Q254%20610%20199%20610Q144%20610%20144%20545V154Q144%2090%20199%2090Q254%2090%20254%20154V261H358V162Q358%2080%20316%2035Q275%20-10%20196%20-10Q117%20-10%2076%2035Q34%2080%2034%20162Z%22%2F%3E%3Cpath%20transform%3D%22translate%2865.23%2091.00%29%20scale%280.0771%20-0.0771%29%22%20d%3D%22M33%20166V534Q33%20619%2075%20664Q117%20710%20197%20710Q277%20710%20319%20664Q361%20619%20361%20534V474H257V541Q257%20610%20200%20610Q143%20610%20143%20541V158Q143%2090%20200%2090Q257%2090%20257%20158V295H202V395H361V166Q361%2081%20319%2036Q277%20-10%20197%20-10Q117%20-10%2075%2036Q33%2081%2033%20166Z%22%2F%3E%3C%2Fg%3E%3C%2Fsvg%3E","url":"data:image\/svg+xml;charset=utf-8,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20128%20128%22%20width%3D%22128%22%20height%3D%22128%22%3E%3Ccircle%20cx%3D%2264%22%20cy%3D%2264%22%20r%3D%2264%22%20fill%3D%22%238f7d71%22%2F%3E%3Cg%20fill%3D%22%23faf8f5%22%3E%3Cpath%20transform%3D%22translate%2832.60%2091.00%29%20scale%280.0771%20-0.0771%29%22%20d%3D%22M34%20162V538Q34%20620%2076%20665Q117%20710%20196%20710Q275%20710%20316%20665Q358%20620%20358%20538V464H254V545Q254%20610%20199%20610Q144%20610%20144%20545V154Q144%2090%20199%2090Q254%2090%20254%20154V261H358V162Q358%2080%20316%2035Q275%20-10%20196%20-10Q117%20-10%2076%2035Q34%2080%2034%20162Z%22%2F%3E%3Cpath%20transform%3D%22translate%2865.23%2091.00%29%20scale%280.0771%20-0.0771%29%22%20d%3D%22M33%20166V534Q33%20619%2075%20664Q117%20710%20197%20710Q277%20710%20319%20664Q361%20619%20361%20534V474H257V541Q257%20610%20200%20610Q143%20610%20143%20541V158Q143%2090%20200%2090Q257%2090%20257%20158V295H202V395H361V166Q361%2081%20319%2036Q277%20-10%20197%20-10Q117%20-10%2075%2036Q33%2081%2033%20166Z%22%2F%3E%3C%2Fg%3E%3C%2Fsvg%3E","contentUrl":"data:image\/svg+xml;charset=utf-8,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20128%20128%22%20width%3D%22128%22%20height%3D%22128%22%3E%3Ccircle%20cx%3D%2264%22%20cy%3D%2264%22%20r%3D%2264%22%20fill%3D%22%238f7d71%22%2F%3E%3Cg%20fill%3D%22%23faf8f5%22%3E%3Cpath%20transform%3D%22translate%2832.60%2091.00%29%20scale%280.0771%20-0.0771%29%22%20d%3D%22M34%20162V538Q34%20620%2076%20665Q117%20710%20196%20710Q275%20710%20316%20665Q358%20620%20358%20538V464H254V545Q254%20610%20199%20610Q144%20610%20144%20545V154Q144%2090%20199%2090Q254%2090%20254%20154V261H358V162Q358%2080%20316%2035Q275%20-10%20196%20-10Q117%20-10%2076%2035Q34%2080%2034%20162Z%22%2F%3E%3Cpath%20transform%3D%22translate%2865.23%2091.00%29%20scale%280.0771%20-0.0771%29%22%20d%3D%22M33%20166V534Q33%20619%2075%20664Q117%20710%20197%20710Q277%20710%20319%20664Q361%20619%20361%20534V474H257V541Q257%20610%20200%20610Q143%20610%20143%20541V158Q143%2090%20200%2090Q257%2090%20257%20158V295H202V395H361V166Q361%2081%20319%2036Q277%20-10%20197%20-10Q117%20-10%2075%2036Q33%2081%2033%20166Z%22%2F%3E%3C%2Fg%3E%3C%2Fsvg%3E","caption":"Carla Gon\u00e7alves"},"sameAs":["http:\/\/beyoga.pt"],"url":"https:\/\/beyoga.pt\/en\/author\/carla-professora\/"},{"@type":"Person","@id":"https:\/\/beyoga.pt\/#\/schema\/person\/carla-goncalves","name":"Carla Gon\u00e7alves","url":"https:\/\/beyoga.pt\/en\/about\/","image":{"@type":"ImageObject","url":"https:\/\/beyoga.pt\/wp-content\/uploads\/2026\/04\/carla-laptop-1.jpg","caption":"Carla Gon\u00e7alves, founder and lead trainer of BeYoga School"},"jobTitle":"Founder and lead teacher trainer, BeYoga School","description":"Yoga teacher and teacher trainer based in Lisbon, Portugal. E-RYT 500 and YACEP with Yoga Alliance, with more than 4,000 registered teaching hours and more than 25 years of experience teaching movement and health. Degree in Sport Sciences from the Faculty of Human Kinetics, University of Lisbon.","worksFor":{"@id":"https:\/\/beyoga.pt\/en\/#organization"},"alumniOf":{"@type":"CollegeOrUniversity","name":"Faculty of Human Kinetics, University of Lisbon","url":"https:\/\/www.fmh.ulisboa.pt\/"},"hasCredential":[{"@type":"EducationalOccupationalCredential","name":"E-RYT 500 (Experienced Registered Yoga Teacher)","credentialCategory":"Professional registration","recognizedBy":{"@type":"Organization","name":"Yoga Alliance","url":"https:\/\/www.yogaalliance.org\/"}},{"@type":"EducationalOccupationalCredential","name":"YACEP (Yoga Alliance Continuing Education Provider)","credentialCategory":"Professional registration","recognizedBy":{"@type":"Organization","name":"Yoga Alliance","url":"https:\/\/www.yogaalliance.org\/"}},{"@type":"EducationalOccupationalCredential","name":"Degree in Sport Sciences","credentialCategory":"degree","recognizedBy":{"@type":"CollegeOrUniversity","name":"Faculty of Human Kinetics, University of Lisbon","url":"https:\/\/www.fmh.ulisboa.pt\/"}}],"knowsAbout":["Yoga","Yoga teacher training","Hatha Yoga","Yin Yoga","Restorative Yoga","Yoga Nidra","Meditation","Pranayama","Chair Yoga","Therapeutic Yoga","Anatomy for yoga"],"knowsLanguage":"pt-PT","sameAs":["https:\/\/app.yogaalliance.org\/teacherpublicprofile?id=0033g00000CnA9nAAF","https:\/\/app.yogaalliance.org\/yaceppublicprofile?id=0033g00000CnA9nAAF","https:\/\/www.linkedin.com\/in\/carlabeyoga\/","https:\/\/www.instagram.com\/carla.goncalves_beyoga\/"]}]}},"_yoast_wpseo_focuskw":"restorative yoga","_yoast_wpseo_title":"Restorative Yoga: Poses, Props and How to Teach | BeYoga","_yoast_wpseo_metadesc":"What Restorative Yoga is, how it supports the relaxation response, the eleven supported postures and what it takes to teach this practice of deep rest.","_yoast_wpseo_opengraph_title":"","_yoast_wpseo_opengraph_description":"","_yoast_wpseo_twitter_title":"","_yoast_wpseo_twitter_description":"","_yoast_wpseo_schema_article_type":"","_links":{"self":[{"href":"https:\/\/beyoga.pt\/en\/wp-json\/wp\/v2\/posts\/40994","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/beyoga.pt\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/beyoga.pt\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/beyoga.pt\/en\/wp-json\/wp\/v2\/users\/131"}],"replies":[{"embeddable":true,"href":"https:\/\/beyoga.pt\/en\/wp-json\/wp\/v2\/comments?post=40994"}],"version-history":[{"count":2,"href":"https:\/\/beyoga.pt\/en\/wp-json\/wp\/v2\/posts\/40994\/revisions"}],"predecessor-version":[{"id":43241,"href":"https:\/\/beyoga.pt\/en\/wp-json\/wp\/v2\/posts\/40994\/revisions\/43241"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/beyoga.pt\/en\/wp-json\/wp\/v2\/media\/35176"}],"wp:attachment":[{"href":"https:\/\/beyoga.pt\/en\/wp-json\/wp\/v2\/media?parent=40994"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/beyoga.pt\/en\/wp-json\/wp\/v2\/categories?post=40994"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/beyoga.pt\/en\/wp-json\/wp\/v2\/tags?post=40994"},{"taxonomy":"dificuldade","embeddable":true,"href":"https:\/\/beyoga.pt\/en\/wp-json\/wp\/v2\/dificuldade?post=40994"},{"taxonomy":"tempo","embeddable":true,"href":"https:\/\/beyoga.pt\/en\/wp-json\/wp\/v2\/tempo?post=40994"},{"taxonomy":"intensidade","embeddable":true,"href":"https:\/\/beyoga.pt\/en\/wp-json\/wp\/v2\/intensidade?post=40994"},{"taxonomy":"tema","embeddable":true,"href":"https:\/\/beyoga.pt\/en\/wp-json\/wp\/v2\/tema?post=40994"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}