3 Restorative Yoga Poses for Deep Rest in the Autumn
Do You Feel the Shift?
As the days grow shorter, I often find myself drawn to the sofa instead of the yoga mat. Do you feel the same?
This pull toward rest is a natural response to the season. Melatonin, the "sleep hormone," is released earlier as the evenings darken, aligning with the rhythms of day and night. Nature gently nudges us to rest more during autumn to balance the longer, active summer days.
Adapting Your Yoga Practice for Autumn
As our energy naturally wanes, our yoga practice should follow suit. Active asana practice is essential for building strength and maintaining cardiovascular health.
However, autumn also invites us to embrace stillness and recovery.
Winter encourages nature to slow down and conserve energy—and we should honour that rhythm, too.
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What is Restorative Yoga?
Restorative Yoga is a passive practice designed to relax the body and mind deeply. It provides the rest to recharge, especially during autumn and winter. Think of it not as a luxury but as a necessity for physical and mental health.
This practice restores your energy reserves, offering the perfect complement to quieter evenings at home.
And the best part? You don't need to invest in expensive equipment. While bolsters are handy, many cushions and blankets can serve the same purpose, making this practice accessible and comfortable for everyone.
How to Prepare for Your Restorative Yoga Practice
Before diving into the postures, set yourself up for relaxation:
Create a quiet space with a yoga mat or a few blankets.
Close the door and stick a sign on the outside not to be disturbed.
Turn off your phone to minimise distractions.
Gather plenty of cushions, blankets, and a soft scarf to cover your eyes.
To relax your nervous system, remember:
Safety: Feel secure in your space.
Warmth: Keeping your body warm is essential for relaxation.
Darkness: Use an eye cover to block out light.
3 Restorative Yoga Poses for Autumn Relaxation
Watch the videos for detailed instructions and to follow along.
01. Passive Backbend
Life can be intense, and being busy all day can shorten our breath without us noticing. To reverse this, this pose is a must.
You can also adjust the height and intensity of the backbend to your needs. The best way to support your back is using firm blankets or a rolled-up mat.
Fold your blankets in the way shown, support your head with a cushion and lower your chin slightly.
Cover yourself so you stay warm and feel safe; cover your eyes with a scarf to create darkness.
Set your timer for 10 minutes.
02. Supine Twist
This version needs slightly more props, so have plenty of cushions and blankets handy.
For the twist, lie on your back and have space for the arms to be stretched out at shoulder level, with the knees bent.
Turn your legs to your right and your head to your left. This is the pose that you're aiming for.
To make your body comfortable, put a blanket or a cushion underneath the shoulders until they are super comfy and nothing feels stretchy.
You want to place a blanket underneath your head as well.
For the legs, place either rolled-up blankets or bigger cushions underneath the bottom leg to make the leg and hip comfortable. Place a cushion between the legs from the knees to the ankles.
Cover your eyes and your body.
Set your timer for two or three minutes on each side.
While you are in the twist, breathe into this open side. Take long, deep breaths that flow without effort.
3. Savasana (Corpse Pose)
The ultimate relaxation pose, savasana, allows the nervous system to unwind fully.
For this pose, you will need two blankets for your knees, two cushions for your feet, a blanket or cushion to support your neck and head and two thin cushions for your hands.
To set yourself up, sit upright with your legs stretched out in front of you.
Roll up two blankets and place them underneath your knees.
Take two cushions and put them underneath your ankles so that your heels are free.
Then slowly lean back first on your elbows and then eventually, your body onto the floor folder cushion in half and place it underneath your head with the pointy part towards the chest; fold the side edges in as well so that your head has a comfortable height.
Place two cushions underneath your hands, one on each side. Place them only underneath your hands and keep the forearm free. This will relax your shoulders even more.
Set your timer for 20 minutes, close your eyes, and cover your body.
Final Thoughts
Autumn is a season of transition, inviting us to slow down and nurture ourselves. By incorporating restorative yoga into your practice, you align with nature's rhythms, allowing your body and mind to rest deeply. These simple poses, enhanced with the addition of videos, will guide you through a calming practice that restores your energy and prepares you for the colder months ahead.
Take the time to create a peaceful space and listen to your body's need for rest. Yoga is about balance—honour movement and stillness as part of your journey.
If you have 30 minutes, practise all three poses with the video below.
Now I’d love to hear from you: Have you ever noticed the urge for more rest in the autumn and winter? Are you following this call? Feel free to share your thoughts below!
Let’s start a conversation. Leave a message on Instagram, Facebook, or even an old email OR comment below :)
I love hearing from you!
Katja x
P.S. Did you know that your body relaxes faster with healthy eating habits?
