Restorative Yoga for Stress and Fatigue: The Ultimate Reset

In today’s fast-paced world, stress and fatigue can build up quickly—often without us noticing until we feel completely drained. But there’s a simple, deeply healing solution that doesn’t require medication or extreme changes: a restorative yoga practice for stress and fatigue.

How it’s different:

Unlike more active forms of yoga, restorative yoga focuses on stillness, support, and deep relaxation. By using props like bolsters, blankets, and blocks, this gentle practice allows your body to fully release tension while your nervous system shifts into a state of rest and repair.

Each pose is held for several minutes, giving your muscles and mind time to unwind. This extended stillness encourages deep breathing, stimulates the parasympathetic nervous system, and supports better sleep, digestion, and emotional balance.

Whether you’re recovering from burnout, experiencing anxiety, or simply feeling overwhelmed, incorporating a restorative yoga practice for stress and fatigue into your weekly routine can offer profound relief. You don’t have to be flexible or experienced—just willing to slow down and breathe.

This is part 2 of our Burn Out Series. Click here to read 8 Signs You Are On The Brink Of Burn Out.

Preparing Your Space

When preparing for this restorative yoga practice for stress and fatigue, set aside uninterrupted time, creating a sacred space for yourself. Make sure the area is clean and tidy so you won’t be distracted. Unroll your mat and gather a few supportive props: a blanket, a bolster or cushion, and a yoga block if you have one.

Set the Tone

Decide on the mood you wish to create, dim the lights. Perhaps light a candle or burn incense. You might also try an oil burner with relaxing scents like lavender or rosemary, or uplifting ones like citrus or peppermint.
Decide whether you want silence or soft, soothing music. If you choose music, opt for instrumental tracks without lyrics to keep your mind calm and present.

The Restorative Yoga Practice for Stress and Fatigue

Move through this practice slowly and with intention. Transition between poses as gently and quietly as possible, using minimal effort. Let your movements feel fluid and effortless.

Focus on your breath. Inhale and exhale smoothly through the nose. If your thoughts start to wander, simply notice them without judgment and bring your attention back to the present moment.

The Asana Restorative Yoga Practice

1. CONSTRUCTIVE REST

Lay on your back, with your feet flat on the floor and your knees bent (arms along side the body or on the abdomen) in CONSTRUCTIVE REST (10mins)

2. SUPTA BADHAKONASANA

1. Hug the knees chest and draw the forehead into the knees as you inhale
2. Exhale and return the head and feet to the floor
3. Bring the souls of the feet together, close into the groin, press the heals into one another and allow the knees to fall out to the sides in SUPTA BADHAKONASANA (reclined cobbler) / (5mins)

3. ANAPANASANA

1. When you’re ready to release, slowly draw the knees back together, walk the feet our so they’re inline with the long edges of the mat and allow the things to spiral in towards one another, releasing the lower back.
2. Hug the knees into the chest once more and extend both legs away from you.
3. Draw the right knee in towards the chest for ANAPANASANA (3mins) – switch sides and repeat on the left.

4. SPINAL TWIST

1. Hug the knees into the chest, draw the forehead up to meet the knees.
2. As you exhale allow the knees to fall to the right, T the arms with the palms facing upwards and gaze to the left for SPINAL TWIST / (5mins).
3. On an inhale, return to centre and exhale knees left / (5mins).

5. CONSTRUCTIVE REST

1. Return to CONSTRUCTIVE REST / (3mins).
2. Extend the right heal to the sky, bend the knee and bring the right ankle of the left knee. Hug the left knee into the chest for reclined EKA PADA RAJAKAOPOTASANA (half king pigeon) / (5mins).

6. BALASANA

1. Hug the knees into the chest and roll over the right. Place a small cushion under the head and a block or bolster between the thighs (10mins).
2. Help yourself up to a comfortable sitting position, place a cushion or bolster under your sit bones and breath slowly / (5-10mins).
3. Roll over the ankles to all fours (hands and knees). Bring the toes together, separate the knees. Place the bolster length ways between them. Sink the buttocks towards the heals and drape the chest over the bolster for supported BALASANA / (5-10mins).

7. CROCODILE

1. Gently remove the props and shift the belly onto the floor. Separate the feet inline with the long, outside edges of the mat and turn the toes out, heels in for CROCODILE, making a cushion for your head with your hands / (10mins).

8. BALASANA / DANDASANA

1. Still on your stomach, slide the knee so its in line with the hip joint and the thigh is at 90 degrees to the body for BABY / (5-10mins).
2. Switch sides.
3. Return to BALASANA (child) for a few breaths.
4. Move through all fours, and slide the right knee up towards the right wrist. Keep the right ankle flexed, to protect the knee and keep the heel close into the groin when you first start this posture (as it gets more comfortable you can practice moving the heel further out and eventually aiming the shin at 90 degrees to the body). If you need it, put a prop under the right buttock. Use the bolster as a pillow or prop the elbows onto the bolster. / (5mins)
5. Switch sides, transitioning slowly.
6. Find your way to a seated position, with the legs extended in DANDASANA (staff pose) / (3mins).

Separate the heels to hip distance, relax the legs and fold forwards like a rag doll. Bring a block and/or bolster beneath your forehead / (3-5mins).

Unfold the body and lay all the way down on your back.

Bring a bolster or block under your knees and rest in supported SAVASANA / (10-15mins)

1. To come out take a stretch from head to toe and circle the ankles and wrists.
2. Roll over to your right side and help yourself slowly up to sit.
3. Take 10 slow, regulated breaths to breath yourself back into the present moment.

Do this restorative yoga practice for stress and fatigue at the beginning or end of the day, when going through periods of fatigue or stress, or anytime you feel you need to unwind.

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About the author

Katherine is a global nomad, a free spirit, a wild warrior yogi on a quest for her own truth; part of a new generation of women who are wild, wise, authentic and free, who has chosen to dismiss what society has dictated and instead pursue my own destiny.

Katherine is a devoted student of yoga, with a travel addiction. She is a yoga teacher, an ayurvedic chef, a life-coach, a self-confessed foodie and adrenaline junkie with a healthy thirst for tequila margaritas and moving her body in rhythm with a banging baseline.

She had written her own cookbook ‘Nourish. Healing meals at Moses’ for Vale De Moses in Portugal and co-authored ‘Voila. Cuisine avec Maria’ for Blue Osa.

Katherine’s writing is dedicated to inspire positive change in you through yoga, nourishment and unapologetic flourishing fun.