A Series of Restorative Poses Using Only a Blanket for Support

Here is a series of soothing yoga poses that only require a blanket as support, perfect for practicing yoga on the go. Follow this sequence and hold each pose for 3-10 minutes to fully relax and restore.

1. Legs Up the Wall (Viparita Karani)

The ultimate restorative pose. If you’ve had a long day of standing, this pose is for you. Fold your blanket lengthwise and place it against a wall, on top of your mat. Lie on your back and move your hips close to the wall, resting them on the blanket for support. Swing your legs up against the wall and rest your heels on the blanket. Your knees may be slightly bent. Feel the tension melt away from your feet and take deep, calming breaths.

2. Gentle Hip Opener

This soft hip opener helps release tension in the hip flexors and lower back. To support your knee joint on the floor, fold the blanket to your desired thickness and place it under your knee. You can stack your palms under your forehead or look to the side. Hold for equal time on both sides to balance the body.

3. Child’s Pose (Balasana)

Although child’s pose is meant to be calming, it can sometimes cause strain on the knees. By folding the blanket to fill the gap between your hips and heels, you can sink deeper and more comfortably into the pose. This small adjustment provides additional support, making the pose more restful and relieving tension in the lower back.

4. Spinal Twist

Release some pressure from your hips and make the twist softer by placing a folded blanket between your knees. Turn your gaze away from your legs and relax into this gentle twist. After a few minutes, return your knees to center and switch sides for balance.

5. Savasana (Corpse Pose)

For lower back support in Savasana, roll up your blanket and place it under your knees. Position your feet slightly wider than hip-width apart, and let your toes fall to each side. Take your time adjusting your body to feel completely supported, then rest as long as needed to fully relax.

6. Savasana II

When your body is deeply relaxed, you may feel cold. The warmth and gentle weight of your cotton yoga blanket can provide extra comfort and warmth, making Savasana even more soothing at the end of your practice. The blanket adds a sense of calm and coziness, allowing you to completely unwind and integrate your practice.