11 Easy Yoga Steps for Beginners — India

7. Include Restorative Poses

After active sequences, choose restorative poses to calm the nervous system and let muscles recover. Child's Pose (Balasana) is a restful option: sit back on your heels with your forehead on the mat and your arms extended or relaxed by the sides. Use a cushion under the hips or forehead if needed. Reclining forward fold with knees bent offers gentle release in hamstrings and lower back; hug the knees to the chest for a variation that supports the spine. Restorative poses are especially helpful if you feel dizzy or lightheaded after stronger holds. Hold each restorative position for one to three minutes, breathing into areas of tension and allowing the body to soften. Props—bolsters, blankets, or blocks—can make these poses more accessible and comfortable. Restorative work is not passive laziness; it helps the body integrate strength gains and prevents overuse injuries. Adding this calming phase is like giving the body a cooling cup of chaas after a hot afternoon—refreshing and supportive.