1. Do your research.
   Learn more about restorative yoga at various yoga-related websites, including yogajournal.com, kripalu.org, and acefitness.org. DVDs and books about restorative yoga are available at bookstores and online sellers, including Restorative Yoga: A Step by Step Guide to Deep Relaxation, a DVD by Sudha Carolyn Lundeen, RN, a certified holistic health nurse and faculty member at the Kripalu School of Yoga in Stockbridge, MA.
2. Talk to your doctor.
   Check in with your doctor first to make sure it is safe for you to start a restorative yoga practice, says Marieke Van Puymbroeck, PhD, distinguished professor in health innovation research and recreational therapy at Clemson University in South Carolina, and co-author of Yoga Therapy for Stroke: A Handbook for Yoga Therapists and Healthcare Professionals.
3. Try a class.
   Many yoga studios, YMCAs and YWCAs, and local senior and recreation centers offer restorative classes. Before taking one, speak with the instructor about your disorder and your specific limitations.
4. Create a space.
   Practice in a quiet, restful place where you won’t be interrupted, and be sure to turn off your phone, says Lundeen. While it’s okay to practice in bed if necessary at the start, Dr. Van Puymbroeck recommends doing yoga on the floor. If needed, ask someone to spot you or help you get up and down.
5. Prepare your props.
   Gather three or four thick blankets and fold them before starting. Yoga bolsters—a type of pillow commonly used in yoga—are handy but not necessary, says Lundeen. Keep your props nearby to limit fussing when moving from one posture to another, she adds.
6. Listen to your body.
   The goal of restorative yoga is to let your body relax completely, so if a pose feels uncomfortable, you won’t be able to relax. Either find a way to modify it or don’t do it, says Lundeen.
7. Stay warm and block out light.
   To support the relaxation response, cover yourself with a blanket and place an eye pillow or shawl over your eyes, says Lundeen.
8. Focus your mind.
   Using a word or phrase known as a mantra, such as “My body is grateful for rest” or “Rest helps my body and brain heal,” can help you to achieve stillness and beneficial rest, says Dr. Van Puymbroeck. “Mantras are an important way to counter the negative self-talk many of us engage in,” she notes.
9. Take your time.
   Rest in each pose for five minutes or longer.
10. Pause between poses.
    “Before transitioning into the next pose, add a movement or gentle stretch,” says Lundeen.

Learn more about restorative yoga for easing fatigue and stress.