It makes sense that restorative yoga and yin yoga are sometimes confused with one another. These two practices are similar in many ways. They’re both slow, receptive, calming, cooling, and often emphasize contemplative teachings.
These two practices do have some essential differences, though. I often get asked how these two forms of yoga are different from each other, so watch the video and read the post to learn more:
In comparison to a more “yang” practice, restorative yoga and yin yoga are both “yin”. Yang yoga is active and dynamic, whereas restorative and yin yoga have qualities that are yin; they’re both slow and passive to a degree.
Restorative yoga was mostly created by B.K.S. Iyengar. It was then further developed and popularized by teachers such as Judith Lasater. The restorative practice was created to help students who were ill, unwell, or injured. Props were used to support the body so that the student could experience the benefits of particular postures without needing strength or as much mobility as an active practice requires. It was created to support students with specific concerns, but it can also be used by anyone seeking deep rest and restoration in their practice.
The term yin yoga is relatively new and describes a practice in which postures are held, mainly on the floor, for more extended periods in a passive way. These long holds put pressure on the connective tissues, leading to healthier joints and hydration in the fascia. Keep in mind that the practice of holding poses is not new and predates the term “yin yoga”.
The practice of restorative yoga uses props to aid in relaxation of the body and mind. As a student holds a pose for an extended period, they are encouraged to release and let go. Postures are designed to support the deep interior of the body, including the organs. It’s common for poses to be held between 5 and 20 minutes. In this form of practice, the body is set up with props in a way that usually elicits very little sensation. This encourages the parasympathetic system to “turn on,” leading to relaxation.
There is a spectrum of relaxation in restorative yoga. Some restorative yoga is extremely gentle, but there are times when a more active pose is practiced in a restorative way. For example, doing an active forward fold with support for the head, or practicing a supported backbend on a chair, could be considered more restorative. Even though some parts of the body are actively engaged, others are supported and encouraged to release.
In the yin yoga style, we seek sensation. Yin yoga relies on the theory that tissues need appropriate stress to become more resilient, suppler, and stronger. Yin yoga puts pressure on connective tissue and ligaments by holding passive postures, mainly on the floor, for more extended periods—usually 2-5 minutes. As a person’s practice matures, they may hold poses for more extended periods. In yin yoga, poses are done with less prop support. This is so the pose puts pressure on the tissues and joints, leading to improved mobility, circulation, and flexibility.
Yin yoga can be relaxing and calming, but because the tissues are being pressurized and sensation is present, we’re not always entirely comfortable. Yin yoga can also be “restorative,” as it helps restore the body’s vital energies.
The sets of postures used also differentiate these two systems. To learn more about yin yoga postures, you can check out my yin yoga tutorials, which you’ll find here. You can find examples of restorative poses here and here.
Keep in mind that there is some crossover in poses between the two systems. In this case, determining whether it’s a yin pose or a restorative pose will depend on how the pose is set up, what props are used, and how much/what kind of sensation is being experienced.
As you can see, there are many differences and similarities between these two systems. This is a big topic, so let me know in the comments below what you think! What are your thoughts about restorative and yin?
