Introduction
When winter days feel short and your schedule feels full, a quiet practice can offer a welcome pause. This winter solstice restorative yoga sequence uses supported poses, blankets, and unhurried breathing to make room for rest. Allow about 30 to 35 minutes, including time to move between positions.
Restorative yoga is a practice of resting in comfortable shapes with support from yoga props. You won’t need to stretch deeply or master a difficult pose. At Hugger Mugger, we encourage you to arrange each position around your body, rather than force your body into a particular shape. With a few simple supports, you can enjoy this sequence on the solstice or throughout winter.
Prepare for Your Winter Restorative Practice
The winter solstice marks the shortest day of the year in the Northern Hemisphere. You might use it as a chance to pause and reflect, but there’s no required ritual or intention. The same practice can be useful whenever you want a slower session.
Choose a spot where you have room to lie down and move your props. A yoga mat gives you a defined practice space, but a carpet or folded blanket can work, too. Keep another blanket nearby for warmth as you rest.
Gather the following:
- A bolster, which is a firm cushion used to support the body in yoga, or a few firm bed pillows
- Two or three blankets or large towels for padding and warmth
- A sturdy chair for resting your lower legs
- A small pillow or folded towel for your head, if comfortable
A Hugger Mugger Standard Bolster provides firm support for several poses in this sequence. If you’re using pillows, stack them so they stay in place when you lean on them. Folded blankets can fill gaps under your knees, thighs, or arms.
You may also hear about yin yoga during the winter season. Yin generally involves holding poses while allowing some stretching sensation. Restorative yoga places more emphasis on support and ease. A winter solstice yin practice from Yoga Journal uses props to make some poses more supported, but you don’t need to seek a stretch in the sequence below.
Bolsters
A 30-Minute Winter Solstice Restorative Yoga Sequence
The suggested holds add up to about 28 minutes. Allow a few more minutes to arrange your supports and transition between poses. Treat the times as options, not requirements. If a position doesn’t feel restful, adjust it or come out early.
Note: Stop or change position if you notice pain, numbness, dizziness, or strain. If you’re pregnant, working with an injury, or have a medical condition, ask a qualified clinician or yoga teacher for individual guidance.
Step 1: Arrive and Notice Your Breath
Time: About 2 minutes
Lie on your back with your knees bent and your feet resting on the floor. Place a folded blanket under your head if it helps your neck feel comfortable. Let your hands rest wherever they settle easily.
Notice the natural movement of your breath without trying to make it longer or deeper. You can close your eyes or keep a soft gaze. If lying down doesn’t feel right, begin seated in a supportive chair with your feet on the floor.
For a simple seasonal reflection, consider what would make this practice feel restful today. You don’t need to find an answer before moving on. Take your time rolling to one side and pressing yourself up for the next pose.
Step 2: Rest in Supported Child’s Pose
Time: About 4 minutes
Place your bolster or a stack of firm pillows lengthwise on your mat. Kneel with the support between your thighs, then slowly lower your chest and head onto it. Arrange your knees at a comfortable distance apart.
Let your arms rest alongside the bolster or fold them near your head. Turn your head to one side, then change sides partway through if that feels comfortable for your neck. You can also add a folded towel under your forehead so your head faces down.
If your hips don’t comfortably reach your heels, place a folded blanket between them. Add padding under your knees or ankles as needed. Raise the support under your chest if you feel you’re holding yourself up.
Kneeling is optional. If it doesn’t feel good, lie on your side with a pillow between your knees and another under your head. Rest there for the same amount of time, then use your hands to help you rise.
Step 3: Settle Into Supported Bound Angle
Time: About 4 minutes
Sit on the floor and bring the soles of your feet toward each other, allowing your knees to open only as far as they comfortably go. Place a folded blanket or pillow under each outer thigh. The supports should meet your legs so you don’t have to hold them in place.
Lower onto your back, using your hands for support as you come down. Keep your feet a comfortable distance from your body and let your arms rest beside you. A small folded blanket under your head can make this position more comfortable.
If you feel pulling at your hips or knees, bring the supports higher or skip the open-leg shape. You can instead rest with your knees bent and feet on the floor. There’s no need to press your knees down.
To leave the pose, use your hands to guide your thighs back toward each other. Keep your knees bent and pause on your back before arranging the next support.
Step 4: Try a Gentle Reclined Twist
Time: About 3 minutes on each side
Place your bolster or stacked pillows beside your right hip. Lie on your back with your knees bent and feet on the floor. Slowly let both knees move a comfortable distance to the right, resting them on the support.
Keep the twist small enough that you can breathe comfortably. Adjust the height of the bolster or add a folded blanket so your legs are fully supported. Your arms can rest wherever they feel at ease, and your head can stay centered.
After about three minutes, use your hands if needed to help bring your knees back to center. Pause, move the support to your left, and repeat on that side. The two sides may need different amounts of support.
If twisting doesn’t feel comfortable, skip it and spend this time lying on your side with a pillow between your knees. You can change sides halfway through or remain on the side that feels best.
Step 5: Rest Your Legs on a Chair
Time: About 5 minutes
Place a sturdy chair against a wall so it won’t slide. Sit on the floor in front of it, then lower yourself onto your side and roll onto your back. Rest your calves on the chair seat, with your knees bent and your hips on the floor.
Move closer to or farther from the chair until your legs can rest without effort. A folded blanket on the seat can soften the contact under your calves. Place a small support under your head if you like.
Let your arms settle beside you or rest your hands on your belly. If the chair position doesn’t suit you, keep your knees bent with your feet on the floor, or choose a side-lying rest instead.
To come out, bring one foot at a time to the floor. Roll to your side, pause, and use your hands to press yourself up. Move the chair out of the way before setting up your final rest.
Step 6: Finish With Supported Savasana
Time: About 7 minutes
Savasana is the final resting pose in many yoga practices. Lie on your back and place a bolster, rolled blanket, or pillows under your knees. This gives your legs a place to rest without holding them straight.
Cover yourself with a blanket and let your arms settle comfortably. If lying on your back isn’t restful, lie on your side with support under your head and between your knees. You can also remain seated in a supportive chair.
Let your breathing follow its own rhythm. If your mind wanders, notice a point of contact with the floor or the weight of the blanket. There’s no need to empty your mind or stay perfectly still.
When you’re ready to finish, begin with small movements of your hands and feet. Roll onto your side and pause before pressing yourself up to a comfortable seat. Give yourself a moment before returning to the rest of your day.
Bottom line: Choose enough support that each pose feels like a place to rest, not a shape you have to maintain.
Make the Sequence Fit Your Day
You can practice the full sequence or choose a few poses. Keep some time for the final rest, even when your session is short. A shorter practice gives you room to try the setup without feeling rushed.
For a practice of about 12 minutes, spend two minutes arriving, three minutes in supported Child’s Pose or a side-lying alternative, three minutes with your legs on a chair, and four minutes in final rest. Allow extra time to move between positions.
For a longer session, keep the same order and add a few minutes to the positions that feel comfortable. You might also remain in savasana after the suggested seven minutes. Change position whenever you need to.
Use these checks as you practice:
- Support your head and limbs. Add a folded towel or pillow wherever you notice yourself holding weight.
- Make the shape smaller. Bring your knees closer to center in the twist, or choose bent knees in bound angle.
- Stay warm. Keep a blanket within reach before settling into a longer hold.
- Leave room to move. Arrange props so you can come out of each pose without rushing.
Key Takeaway: The most useful version of a restorative pose is one you can adjust comfortably, including when that means choosing a different position.
If quiet stillness feels unfamiliar, keep your eyes open or shorten the hold. It may take a few sessions to discover which supports you prefer. You can make this practice your own without adding a special breath count, music, or an intention.
Conclusion
A winter solstice practice can be simple: gather a few supports, choose positions that feel comfortable, and give yourself time to rest. Hugger Mugger encourages you to let the props do their work and adjust the sequence to suit your day.
- Use pillows and blankets wherever you need more support.
- Choose the full sequence or a shorter selection of poses.
- Move slowly between positions and stop if something feels uncomfortable.
Rest doesn’t require a perfect pose.
For your next practice, explore our yoga bolster collection and choose the support that fits your space.
FAQ
What is a good restorative yoga sequence for the winter solstice?
Try supported Child’s Pose, supported bound angle, a gentle reclined twist, legs resting on a chair, and savasana. Allow time to arrange your props and choose alternatives for any position that doesn’t feel comfortable.
Do I need a bolster for winter restorative yoga?
No. A stack of firm pillows or folded blankets can provide support for this sequence. Arrange them so they stay in place, and add smaller towels wherever you need to fill a gap.
Can beginners do this winter solstice yoga sequence?
Yes. The poses are intended to be adjustable, and you can shorten any hold or use a chair and pillows for support. Begin with the positions that feel comfortable and take your time moving between them.
Can I practice this sequence after the winter solstice?
Yes. You can use it throughout winter or whenever you want a quiet, supported practice. The seasonal reflection is optional, so you can focus simply on arranging your props and resting.
