Yin Yoga vs. Restorative Yoga: Slowing Down to Heal
From Richard Simmons to Vinyasa Queen: My Journey with Movement
I’ve moved my whole life.
Seriously—movement has been part of my DNA since I was a kid. My first memory of exercise? Following along with Richard Simmons on TV in the early ’80s, bouncing and sweating with that joyful, high-energy flair he was famous for. From there, movement became my path: I became a professional dancer, and later, a yoga teacher.
Movement, for me, is everything. It’s expressive. It’s how I process life. When I’m moving, I feel sensual, strong, grounded, and alive. And let’s be honest—I love the feeling of a good sweat and the post-practice glow that only comes from giving your body all it wants.
So, when I started practicing yoga seriously, I was immediately drawn to the 90-minute vinyasa classes—the ones that let me flow, dance, and breathe deeply while breaking a sweat. These classes were full-bodied, energizing, and dynamic. They were perfect for a mover like me.
And the slower classes? The restorative ones? I avoided them completely.
Back then, they felt like the opposite of everything I loved. Slow. Quiet. Still. In my mind, they were for people who didn’t really want to practice yoga.
But oh, how wrong I was.
Let’s Talk About Yin and Restorative Yoga
Over time, and with a lot of life experience (and let’s be honest—some burnout and exhaustion), I started to understand what I had been avoiding.
The slower practices weren’t “less than.” They weren’t a consolation prize for people who couldn’t do vinyasa. They were powerful. Healing. Necessary.
And very different from each other.
What Is Yin Yoga?
Yin Yoga is a slow, still practice where you hold seated or reclined poses for a few minutes at a time—usually 2 to 5 minutes, but sometimes longer. These long holds target the deep connective tissues of the body: the fascia, joints, and ligaments.
It’s not about muscular strength or pushing to your edge. It’s about surrendering and softening, allowing gravity to work its magic while you observe what arises.
Yin invites you to stay present, even when the sensation becomes intense. It’s quiet, internal, and deeply meditative. And while you’re not moving much, a lot is happening beneath the surface—emotionally, energetically, and physically.
What Is Restorative Yoga?
Restorative Yoga is even slower than Yin. It’s about deep, full-body rest.
In restorative practice, you use a ton of props—bolsters, blankets, blocks, eye pillows—to fully support the body so that you can completely let go. You’re not supposed to feel a stretch or engage your muscles at all. You’re simply meant to be held—by the props, the pose, and the present moment.
The goal is to move the body into the parasympathetic nervous system, also known as the “rest and digest” state. This is where healing, repair, and regeneration happen. It’s a practice of receiving, not doing.
How Yin and Restorative Look Similar—But Feel Very Different
If you walked by a Yin class and a Restorative class, you might think they’re the same. They’re both slow. Both happen mostly on the floor. Both involve long holds.
But they serve very different purposes.
Main Focus
Yin: Fascia, joints, meridians (energy flow)
Restorative: Nervous system, deep rest, mental and emotional reset
Sensation
Yin: Moderate to deep stretch
Restorative: Minimal to no sensation
Props
Yin: Sometimes used
Restorative: Always used
Energy
Yin: Can feel intense; introspective
Restorative: Deeply calming; nurturing
Duration per Pose
Yin: 2–5 minutes (sometimes longer)
Restorative: 5–20 minutes
Best For
Yin: Tight muscles, emotional release, deep stillness
Restorative: Exhaustion, anxiety, stress, overwhelm, recovery
How I Finally Let Go—and Let Restorative In
When my husband and I moved from NYC to the Atlanta area, I was absolutely wrecked. We had spent weeks packing, unpacking, shopping for furniture, figuring out where to live, setting up our new space—and trying to keep our lives somewhat intact through all the chaos.
One day, I unrolled my yoga mat thinking I’d do my usual flow. I landed in child’s pose and… just stayed there. I had nothing left.
I knew I couldn’t force myself into a vinyasa sequence. It wouldn’t be kind. It wouldn’t even be productive. So, I did something unexpected:
I welcomed in a restorative practice.
Over the next two weeks, I practiced only restorative and yin yoga. I let my body slow down. I let my breath guide me. I stopped pushing and started listening.
I gave myself the space to decompress and regulate my nervous system. I let the stress melt away—not by doing more, but by doing less.
The result? Healing.
I felt nourished, cared for, rested, and deeply grounded. My energy returned. I was able to meet this new chapter of life (with our new rescued doggie!) feeling whole again.
The Hidden Gifts of Slowing Down
What I learned in those two weeks—and continue to learn—is that slowing down isn’t the opposite of strength. It isstrength.
I used to worry that if I practiced slower styles, I’d lose my love for vinyasa. But the opposite happened. Slowing down made my vinyasa practice richer. More embodied. More connected. More sustainable.
Now, when I catch myself avoiding the slower practices, I know it’s time to roll out the mat, grab my props, and let my body choose stillness.
Because sometimes the most powerful thing we can do is nothing at all.
When to Practice What
Both Yin and Restorative Yoga offer incredible benefits—but they support you in different ways. Here’s a little guide to help you tune in to what you need:
Choose Yin Yoga When You:
Feel stiff, tight, or tense (especially in hips or lower back)
Want to explore the emotional body
Need to reconnect with inner stillness
Want a practice that balances out more active movement
Choose Restorative Yoga When You:
Are exhausted, anxious, or overwhelmed
Can’t sleep or feel wired/tired
Are recovering from illness, injury, or grief
Just need to be held and nurtured
You don’t have to choose one and stick with it forever. You can mix and match depending on your energy, your needs, and the rhythm of your life.
Health Benefits of Each Practice
Yin Yoga Benefits:
Increases joint mobility and flexibility
Stimulates meridian lines (based on Chinese medicine)
Encourages emotional release
Builds patience and resilience
Helps prevent injury by targeting fascia
Restorative Yoga Benefits:
Reduces cortisol and stress hormones
Improves digestion and immune function
Calms anxiety and supports mental health
Enhances sleep quality
Promotes a deep sense of safety and wellbeing
The Magic Is in the Balance
If you’re like me—a lifelong mover, a dance-the-practice kind of yogi—it might feel hard to slow down. But when you give yourself permission to pause, to soften, to rest… something beautiful happens.
You start to heal.
You reconnect with the quieter parts of yourself.
You create space to receive—rather than achieve.
Yin and Restorative yoga are not a step back. They’re a step inward. And often, they’re the exact medicine we didn’t know we needed.
So, roll out your mat. Grab the blankets and bolsters. And see what happens when you let stillness lead.