Restorative yoga and yin yoga: the same or different? | Hugger Mugger Yoga

            This message was posted on February 25, 2026 by Charlotte Bell.            </p><div>

From outside, Restorative yoga And Yin yoga look quite similar. Both involve passive positions, on the floor. Both styles make extensive use of yoga props: yoga blocks, yoga bolsters, yoga blankets and yoga straps. But despite the apparent similarities, both the intentions behind them and the felt experiences of the two practices are very different. If you want to make an informed choice between Restorative Yoga and Yin Yoga, which one is best for you in a particular situation?

The answer is, as with so many questions about yoga practice: it depends.

Restorative yoga and yin yoga: the similarities

If you’re looking for a slower, quieter yoga practice to unwind from a busy life, both Restorative Yoga and Yin Yoga can provide a peaceful counterpoint. In both yoga styles we hold postures for longer, from one minute to five minutes or longer. (In Restorative Yoga we can comfortably hold poses for up to 20 minutes!) Both styles use the support of yoga props so you can stay in the pose longer and regulate the sensation you feel. Restorative Yoga and Yin Yoga both focus on calming the body and mind and emphasize a gentle approach.

How do restorative yoga and Yin yoga differ?

There are many differences between the two styles. The first is the intention behind each exercise. In Restorative Yoga, the goal is to downregulate your nervous system and put you in a parasympathetic (rest-and-digest) state. The purpose of Yin Yoga is to access deep connective tissue, such as fascia, ligaments and tendons. Restorative yoga aims to create a sense of opening, with little to no sense of stretch. While Yin Yoga emphasizes gradual relaxation in each pose, practitioners are mentally and emotionally connected to evolving stretch sensations.

Restorative yoga: benefits and contraindications

Restorative Yoga is generally considered safe for everyone, even those with injuries. Here are some benefits:

• Calms body and mind.
• Soothes anxiety.
• Shifts the autonomic nervous system from fight or flight to rest and digest.
• Release muscle tension.
• Strengthens the immune system.
• Supports better sleep.
• Promotes deep rest.

There are actually no contraindications to practicing Restorative Yoga. The only thing I can think of is this: people who are depressed may want to focus on the reclined poses rather than the supported forward bend poses. Forward bending tends to promote inner focus, which may or may not be a good idea for people experiencing depression.

Yin Yoga: benefits and contraindications

Here are some benefits of Yin Yoga:

• Increases circulation by relaxing soft tissue.
• Calms body and mind due to the slower pace.
• Attention to subtle body feelings promotes concentration.
• Release tension in the fascia.
• Improves joint mobility.
• Brings balance to the organs through meridian stimulation. The theory behind this is that the meridians are located in the fascial layer of the body. According to practice, longer postures take us deeper than the muscle layer of the body, into the connective tissue. This affects the meridian system.

There are many opinions as to whether Yin Yoga is contraindicated in certain cases. Some proponents argue that the goal is to stress connective tissue, not stretch it. Others emphasize the stretching aspect. Opponents of Yin Yoga warn that practitioners who are hypermobile, pregnant or have osteoporosis should not practice Yin Yoga. If you are interested in practicing Yin Yoga, you may want to research these opposing opinions to determine if the practice is right for you.

The following are commonly, but not universally accepted, contraindications:

• Those with recent or ongoing back, neck, sacroiliac (SI) joint, or hip injuries should avoid or proceed with caution.
• The ligaments, especially those around the hip joints, are more flexible during pregnancy due to the hormone relaxed. Most Yin Yoga poses emphasize stretching the lower body, so pregnant people should be careful.
• Hypermobile people generally do not need to increase joint mobility. As a person born with a hypermobile body, I enjoy the long peace and quiet of Yin Yoga. But I practice for a minimum of sensation. My body doesn’t need to be more flexible, so when I practice passive poses with longer holds, I stay well within my comfortable range of motion instead of pushing my “edge.”
• People with osteoporosis should proceed with caution. Yin Yoga emphasizes many seated, forward-bending postures, which can aggravate the kyphotic thoracic curve.

Again, I encourage you to look further into Yin Yoga. Here’s one website that goes into more detail about warnings for Yin Yoga. This website gives a different point of view.

Practicing Restorative Yoga and Yin Yoga

Both Restorative Yoga and Yin Yoga encourage practitioners to move slowly and gently. Restorative Yoga poses are designed to promote opening, with minimal sensation, rather than stretching. So it is important to equip plenty of yoga props so that all your joints are supported. Although there will be some stretching sensation in Yin Yoga, teachers urge students to move slowly and not push their limits. If you are going to practice either style of yoga, it is wise to practice with an experienced teacher who can show you how to support your poses for maximum benefit.

These two types of yoga practice do not have to be mutually exclusive. You can practice Yin Yoga when you feel your body needs a soothing stretch. And you can practice Restorative Yoga when your nervous system feels exhausted. Pay attention to the aftereffects of each practice so you can make informed choices about which style to practice at what time. In either case, make sure you give yourself a nice, long Savasana (relaxation pose).

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            <strong class="author-name">About Charlotte Bell</strong>




                Charlotte Bell discovered yoga in 1982 and began teaching in 1986. Charlotte is the author of Mindful Yoga, Mindful Life: A Guide for Everyday Practice and Yoga for Meditators, both published by Rodmell Press. Her third book is titled Hip-Healthy Asana: The Yoga Practitioner's Guide to Protecting the Hips and Avoiding SI Joint Pain (Shambhala Publications). She writes a monthly column for CATALYST Magazine and is an editor for Yoga U Online. Charlotte is a founding member of GreenTREE Yoga, a nonprofit organization that brings yoga to underserved populations. A lifelong musician, Charlotte plays oboe and English horn in the Salt Lake Symphony and folk sextet Red Rock Rondo, whose DVD won two Emmy Awards.                
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