Yoga is often thought of as a practice of movement, but some of its most profound benefits come when we slow down. Yin Yoga and Restorative Yoga are two of the most healing, deeply nourishing practices available—but they serve very different purposes. If you’ve ever wondered, Which one is right for me? this guide will help you understand their unique benefits and when to choose each one.
I Resisted Slower Practices for Years
For a long time, I avoided Yin and Restorative yoga. I loved fast-paced, powerful flows that made me sweat and feel accomplished. Slowing down? That felt like a waste of time. I equated stillness with being unproductive. If I wasn’t doing something, how could I be making progress?
Then, my body started sending me clear signals. I was tight, fatigued, and constantly on edge. No matter how much I moved, I still felt stuck. It took me a while to realize that I wasn’t just resisting stillness on the mat—I was resisting stillness in my life.
The first time I tried Yin Yoga, I struggled. The long-held stretches were intense, and my mind kept telling me to move. But as I softened into the discomfort, I felt something shift. I started releasing tension not just in my body, but in my mind.
Restorative Yoga was even harder for me at first. Unlike Yin, where I could feel the deep stretch, Restorative asked me to do nothing. Just receive. Just breathe. And that was terrifying. But when I finally allowed myself to surrender, I experienced a kind of relaxation that I had never felt before.
Now, these practices are part of my self-care toolkit. And I want to help you understand when you might need Yin, when you might need Restorative, and how to listen to what your body is truly asking for.
What Is Yin Yoga?
Yin Yoga is a deep, meditative practice that focuses on stretching the body’s connective tissues. Instead of engaging muscles, Yin encourages you to relax completely into each posture, allowing tension to release over time. Poses are typically held for 1 to 5 minutes, which allows for deep opening in areas like the hips, spine, and shoulders.
Benefits of Yin Yoga:
✔ Increases flexibility and mobility by targeting fascia, ligaments, and joints ✔ Encourages mindfulness and patience by holding postures for extended periods ✔ Supports emotional release as stored tension in the body begins to soften ✔ Enhances energy flow based on the principles of Traditional Chinese Medicine
Who Should Try Yin Yoga?
- You feel stiff or tight and want to increase flexibility
- You enjoy a deep stretch and are okay with mild discomfort
- You need a practice that helps with stillness and mental focus
- You feel restless but don’t want an intense workout
Common Yin Yoga Poses:
- Butterfly Pose
- Sleeping Swan (like Pigeon Pose)
- Caterpillar Pose (seated forward fold)
- Dragon Pose (low lunge)
- Sphinx or Seal Pose (gentle backbend)
💡 When NOT to Choose Yin: If you feel exhausted, overstimulated, or already stretched beyond your limit, Yin might feel too intense. In that case, Restorative Yoga may be a better fit.
What Is Restorative Yoga?
Restorative Yoga is a practice of deep relaxation and nervous system healing. Instead of stretching, the focus is on supporting the body completely so there is zero effort required. Using props like bolsters, blankets, and blocks, Restorative Yoga allows you to rest in poses for 5-20 minutes, fully surrendering into comfort and ease.
Benefits of Restorative Yoga:
✔ Activates the parasympathetic nervous system, reducing stress and anxiety ✔ Lowers heart rate and blood pressure, promoting deep relaxation ✔ Releases chronic tension and supports healing from injuries or illness ✔ Improves sleep and emotional balance by shifting the brain into a meditative state
Who Should Try Restorative Yoga?
- You feel burnt out, overstimulated, or emotionally drained
- You struggle with anxiety, insomnia, or chronic pain
- You need a practice that prioritizes pure rest
- You want to feel nurtured, supported, and deeply relaxed
Common Restorative Yoga Poses:
- Supported Child’s Pose (bolster under the chest)
- Reclined Bound Angle Pose (bolster and blankets supporting the legs)
- Legs Up the Wall Pose
- Side-lying Twist with bolsters
- Supported Savasana with blankets and eye pillows
💡 When NOT to Choose Restorative: If you feel restless and need a sense of movement, Restorative might feel too passive. In that case, Yin Yoga might be a better choice.
Which One Do You Need Right Now?
When deciding between Yin Yoga and Restorative Yoga, ask yourself:
🔹 Am I looking to stretch and release deep tension? → Choose Yin Yoga 🔹 Am I craving full relaxation and nervous system healing? → Choose Restorative Yoga 🔹 Do I feel restless but tired at the same time? → Start with Yin, then transition into Restorative 🔹 Do I feel physically or emotionally drained? → Go straight into Restorative
Both of these practices are powerful in their own ways. The key is to listen to your body and choose the practice that best supports where you are right now.
Final Thoughts: Slowing Down Is Not a Waste of Time
If you, like me, have ever resisted slowing down, I encourage you to give yourself permission to experience stillness. Both Yin and Restorative Yoga teach us that healing happens when we stop pushing and start listening.
Slowing down is not a waste of time. It is a way to reconnect, restore, and realign with yourself.
💙 If you’re curious to dive deeper into this topic, listen to the full episode of my podcast, where I break down Yin and Restorative Yoga even further.
Take a deep breath in… and let it go.
Until next time, breathe deep, exhale fully, and trust that rest is not a luxury—it’s a necessity.
