explore constructive rest: 3 ways to support deep rest and relaxation
Constructive Rest is one of the most essential restorative postures we can practice. It provides a space for the body to unwind, the breath to deepen, and the nervous system to settle into ease. Whether you're looking to release tension in the lower back, decompress the spine, or soften the hips, the way we prop this pose can make all the difference in how we receive its benefits.
In this post, I’ll guide you through three different ways to set up Constructive Rest, offering insight into the small but powerful choices that create the conditions for true restoration.
why is constructive rest?
Constructive Rest is one of the most essential restorative postures we can have in our practice. And as a teacher and yoga therapist, I’ve found that many people find it beneficial for so many reasons—whether it's chronic pain, difficulty modulating and titrating towards stillness, or simply needing a more accessible alternative to Savasana.
Although some challenges may still arise in Constructive Rest for those with chronic pain, the shape itself is widely used to address neck, back, and pelvic tension.
The posture supports a release in tension in these areas and has a direct effect on the psoas, making it an incredible preparation for other stillness and movement practices. It is also one of my favorite positions to meditate in.
I want to emphasize that Constructive Rest can be the entire practice. You don’t have to add anything else. It can be a five- to 30-minute experience, and if you work one-on-one with students, you may want to consider that. Just because we know many other practices doesn’t mean we have to offer them all at once. Constructive Rest alone, with small additions like mindful breathing or gentle arm movements, can be an incredibly complete and impactful session.
constructive rest - beyond relaxation
Constructive rest can help us modulate toward either movement or stillness. When set up thoughtfully, it supports the pelvis and the head in a way that can create spontaneous spinal releases, even small adjustments in the sacrum. It takes pressure off the spine, releases excess tension in the muscles and joints, and restores ease throughout the body.
It’s also a wonderful practice to explore in the morning, as it can be more alerting and energizing than Savasana or other more fully supported poses. Because of the way it holds the body, it offers a bit more activation, helping to create wakefulness while still allowing deep restoration.
In my Restorative Yoga Teacher Training, we take a deep dive into a variety of propping variations for the core restorative postures, including Constructive Rest. One of the most valuable aspects of this training is the combination of detailed on-demand propping lectures, alongside live practices, mentorship sessions, and community support. This structure allows you to integrate and apply what you’re learning in real-time while having access to in-depth resources that you can revisit anytime. Here are a few of my favorite variations, offering insight into the small but powerful choices that create the conditions for true restoration.
“Notice how, as your feet ground, there is a softening in the belly and an ease in the breath. We’re setting the conditions for deep rest by allowing the body to fully receive the floor’s support.”
constructive rest with no props
This foundational version of the pose allows the body to find a neutral, supported position using only the floor. It’s an ideal shape for returning to balance and inviting deep rest.
how to practice
lie on your back with knees bent and feet flat on the floor, hip-distance apart.
position your feet so your shins are vertical, allowing the weight of your legs to drop effortlessly into the hip sockets.
let your arms rest by your sides, palms up, or place hands on your belly to connect with your breath.
why it works
supports the natural curves of the spine
encourages a balanced pelvic position
releases low back and hip tension
constructive rest with lower back (lumbar) support
Adding a subtle lift under the lower back can create a deeper sense of release and spinal decompression.
how to practice:
roll up a towel or use cut-up yoga mats to create a gentle, narrow support under the lower back.
position the support just beneath the lumbar spine, not too high, allowing the pelvis to tilt slightly.
keep your feet grounded with knees bent, or let the legs extend if that feels comfortable.
why it works:
offers subtle lower back support without over-elevating the spine
encourages release in the sacrum and pelvis
can be particularly helpful for those with mild lumbar discomfort
constructive rest with neck (cervical) support
If you are looking to support the neck and encourage a gentle lengthening of the spine, this version provides cervical support while maintaining full relaxation.
how to practice:
place a folded blanket or towel under the back of the head and the base of the neck
ensure the blanket is thick enough to support the natural curve of the cervical spine without over-elevating the head
keep the chin slightly tucked, allowing the back of the neck to lengthen gently
why it works:
supports the natural curve of the neck
encourages gentle spinal lengthening
reduces tension in the upper back and shoulders
Constructive Rest is more than an “easy pose”, it’s a practice of receiving, of allowing, of unwinding.
By adapting the shape with different supports, you can create the perfect conditions for restoration. Whether you choose no props, lower back support, or cervical support, this pose serves as a foundation for presence, ease, and healing.
In my Restorative Yoga Teacher Training, we explore the fine-tuned details of propping and guiding restorative postures, learning not just how to place props but how to create a deeply healing environment for ourselves and our students. This training is designed to refine your teaching skills, deepen your personal practice, and expand your ability to share the profound benefits of rest with others.
want to go deeper?
restorative yoga teacher training
Want to deepen your understanding of restorative yoga and its profound impact on the body and nervous system? Join Jillian’s upcoming Restorative Yoga Teacher Training. This online program is designed for yoga teachers, wellness practitioners, and dedicated students looking to integrate restorative practices into their teaching and personal practice. Learn tools to facilitate deep relaxation, enhance breathwork, and create healing experiences for yourself and others.