Yin Yoga vs. Restorative Yoga: What’s the Difference and Which Practice Is Right for You?

At first glance, Yin Yoga and Restorative Yoga can look very similar.

Both are slower practices. Both often use props. Both invite us to spend more time in stillness. And both can offer a beautiful opportunity to step away from the constant doing of everyday life.

But while they may look similar from the outside, Yin and Restorative Yoga have very different intentions.

I love both practices because they give us permission to slow down, listen to the body, and meet ourselves exactly where we are. Depending on what you need that day, one may feel more supportive than the other.

So, what exactly is the difference?

What Is Yin Yoga?

Yin Yoga is a slower style of yoga where poses are typically held for several minutes at a time.

Rather than focusing on muscular strength or moving quickly from one posture to the next, Yin encourages us to soften some of the muscular effort and spend time exploring sensation within the body.

Many Yin poses focus on areas such as the hips, pelvis, inner thighs and spine.

The intention is not to force ourselves deeper into a pose. Instead, we find an appropriate amount of sensation and allow the body time to settle.

This is something I often remind students of in my classes. More sensation does not mean a better pose.

There should always be space to breathe.

Props such as blocks, bolsters and blankets can absolutely be used in Yin. They are not there to make the practice "easier." They can help us find a position where we feel supported enough to stay, breathe and observe.

Because we remain in the poses for longer periods of time, Yin can also become a practice of patience and awareness.

We begin to notice the difference between discomfort that we can gently breathe with and a sensation that is telling us to back away.

That awareness is part of the practice.

What Is Restorative Yoga?

Restorative Yoga has a different intention.

Rather than intentionally creating sensation within the body, Restorative Yoga is about creating as much comfort and support as possible.

The body is supported using props such as bolsters, blankets, blocks, straps and eye pillows so that very little muscular effort is required.

Instead of asking, "Where do I feel this stretch?" we may be asking, "Can I allow myself to be completely supported here?"

Restorative poses are often held for several minutes, giving you time to settle into stillness and simply receive the support of the posture.

And sometimes that can be harder than we expect.

We live in a world that often celebrates productivity, movement and constantly doing more. Restorative Yoga asks us to do something very different.

It asks us to rest.

Not because we have earned it.

Not because we have finished everything on our list.

Simply because rest is something our bodies need.

So What Is the Main Difference?

One of the easiest ways to think about the difference is this:

Yin Yoga usually includes intentional, appropriate sensation.

Restorative Yoga aims for comfort, ease and very little physical effort.

In a Yin pose, you may feel a gentle stretch or pulling sensation. You are still supported, but there is usually some physical sensation to observe.

In a Restorative pose, the goal is generally to remove as much effort as possible. If you are holding yourself up, gripping or struggling to stay comfortable, we can usually add another prop or change the position.

Both practices involve stillness, but the purpose of that stillness is slightly different.

What Do Yin and Restorative Yoga Have in Common?

Although their intentions are different, there is also a lot of beautiful overlap between the two practices.

Both encourage you to slow down.

Both create space to notice your breath.

Both offer an opportunity to turn your attention inward.

Both can be adapted using props.

And neither practice requires you to be flexible or experienced in yoga.

You do not need to be able to touch your toes.

You do not need to have a "yoga body."

And you certainly do not need to make your pose look like anyone else's.

Your practice belongs to you.

Which Practice Is Right for Me?

The answer may change from day to day.

There are days when Yin feels wonderful because you want a slower practice while still exploring movement, mobility and sensation.

There are other days when even that feels like too much.

Maybe you are tired.

Maybe life has been busy.

Maybe you have spent the entire day taking care of everyone and everything around you.

On those days, Restorative Yoga may feel like exactly what you need.

You do not necessarily need to choose one forever.

Your yoga practice can change with you.

One day you may need movement.

Another day you may need stillness.

Sometimes you may need a little bit of both.

Learning to recognize what you need is part of yoga too.

Do I Need Props?

Props can be incredibly helpful in both practices.

In Yin Yoga, props can bring the floor closer to you, reduce unnecessary strain and allow you to stay in a posture without forcing your body.

In Restorative Yoga, props are an essential part of creating support and comfort.

Some of my favourites include:

• Bolsters

• Yoga blocks

• Blankets

• Straps

• Eye pillows

• Pillows or cushions you already have at home

You do not need a room full of professional yoga props to practise at home.

A couch cushion can become a bolster.

A folded blanket can support your knees or head.

A pillow can help make a pose feel completely different.

Yoga should meet your body where it is.

Try This Simple Restorative Pose at Home

One of the simplest ways to experience Restorative Yoga is lying on your back with support underneath your knees.

Place a bolster, pillow or rolled blanket underneath your knees and another small folded blanket underneath your head if that feels comfortable.

Allow your arms to rest beside you.

Close your eyes if that feels safe and comfortable.

Then notice your breath.

There is nothing you need to change.

Nothing you need to accomplish.

See if you can allow the floor and the props underneath you to hold a little more of your weight.

Stay for a few minutes, or for as long as feels comfortable.

Sometimes the simplest poses can be the most powerful.

Slowing Down Is Still Yoga

I think this is one of the most important things to remember.

Yoga does not always have to be strong, sweaty or physically challenging to be meaningful.

Sometimes our practice is learning how to stay with sensation.

Sometimes it is learning when to back away.

Sometimes it is noticing our breath.

And sometimes our yoga practice is allowing ourselves to rest.

Yin Yoga and Restorative Yoga both remind us that slowing down can be a practice in itself.

There is no better or more advanced choice.

There is simply the practice that supports you today.

Meet yourself there.