one-blanket restorative practice to boost energy & dissolve tension

a one-blanket restorative yoga practice for deep rest

When we talk about restorative yoga, we often automatically conjure the image of a pile of comfy blankets next to a few plush bolsters. It’s true that many effective restorative practices call for a consortium of props—blankets, bolsters, straps, and eye pillows—all gathered around to provide the utmost support.

But it’s also true that you don’t always need more than a single prop to experience deep rest.

Restorative yoga is not about how many props you use; it’s about how you use them, how you relate to the support of the earth, and how you make room for your breath. It’s about consciously creating the conditions that allow the body to let go, to relax into support, and to reset the nervous system. As we explore these practices, we can create space for our breath to expand, for tension to soften, and for the body to move into a state of rest and digest—a state essential for true healing and restoration.

The short restorative yoga practice below will help you experience rest using just a single prop.

creating conditions for conscious relaxation

In our day-to-day lives, we often carry tension without even realizing it. This tension, as I often describe, is "the stress response finding a home in the body." It’s the body’s way of holding on to the stress, fear, or emotions that arise during life's challenges. When we take time to settle into restorative poses, we provide an invitation to release that holding—a chance to let the body be cradled by the ground and to make space for tension to gradually dissolve.

Restorative yoga practices, such as the simple one-blanket sequence shared here, offer us a way to reconnect with our bodies, to feel supported, and to gently stimulate the parasympathetic nervous system—what we know as our "rest and digest" system. This process helps us move out of a constant fight-or-flight state and into a state of grounded ease, where healing and rejuvenation can occur.

less is sometimes more

Restorative yoga isn’t about achieving a specific shape or a deep stretch—it’s about making the body feel safe enough to let go. You can experience this feeling even with just a single blanket. The key lies in how you make use of the support, how you let yourself rest, and how you allow your breath to move freely. By working with a simple prop, you invite yourself to find comfort in simplicity and return to an easeful relationship with your body and your breath.

The blanket becomes a bridge between yourself and the earth, allowing you to explore how the body can soften and how your breath can expand with ease. This practice is designed to soothe your nervous system by incorporating gentle movements that allow the diaphragm to move freely and the body to feel deeply supported. We are nourishing the vagus nerve, the longest cranial nerve, which is central to our body's capacity to find calm and balance.

This one-blanket practice can be done at any time of the day. Whether you aim to brighten your energy in the morning, dissolve tension before bedtime, or simply need a mid-day reset, this practice will help you reconnect with your breath and body. It will help create space for your breath, allowing you to feel more refreshed and centered.

experience the profound power of rest

We often think that more props or more effort will yield greater results. In restorative yoga, the opposite is true. Less is more. It’s about letting the earth support you, letting the props meet your body, and letting your breath find its natural rhythm. With just one blanket, you can experience the profound benefits of rest and conscious relaxation.

As you settle into these restorative poses, I encourage you to allow yourself to be supported fully, to breathe with ease, and to observe the sensations that arise—whether they are areas of tension, emotions, or simply the weight of your body settling into the ground. As we practice deep listening, we make space for whatever arises, without judgment and without needing to change anything. It’s in this act of letting be that we find true relaxation and healing.