Slow Flow vs. Restorative Yoga: Which One Is Right For me?

The short answer is: no one outside of yourself can tell you which practice is right for your body; and what is “right” for you might change on a day-to-day basis. You get decide how you move your body.

Slow flow and restorative forms of yoga are the styles of yoga that made me fall in love with the practice. It is what brought me to my mat and was my gateway into exploring the many types of movement (as well as the seven other limbs!) that yoga has to offer.

Slow Flow Yoga

Slow flow yoga is a slower-paced version of vinyasa yoga, in which forms are moved through fluidly, matching breath to movement. Vinyasa yoga is often practiced in a “one breath to one movement” style, which can be quite rapid in pace. Slow flow combines the breath-to-movement of vinyasa with the longer held forms of hatha yoga to create a slow, mindful flow, in which forms are held for 3-5 breaths (on average).

The practice of slow flow evolved from the traditional practices of Viniyoga, a practice that emerged from Nathamuni’s text, the Yoga-Rahasya and that was rediscovered in the 20th century by Tirumalai Krishnamacharya. (Yogajala.com)

Slow flow also provides an opportunity for participants of many levels and abilities to access the practice. Because of the slower pacing (compared to faster paced vinyasa and power yoga classes), a slow flow practice provides time to explore different variations of shapes to suit different body shapes, sizes, abilities, and preferences.

Restorative Yoga

Restorative yoga is intended to be even slower than a slow flow class, with shapes and forms held for longer periods of time (typically 3-5 minutes per form). It is intended to be relaxing and grounding, geared toward stress relief and letting go of tension in the physical body and fascia.

The main philosophy of Restorative yoga is that by relaxing in poses, with the aid of props, without strain or pain, we can achieve physical, mental and emotional relaxation. During a Restorative yoga sequence, you still stretch, but you relax fully in the stretch so that tension can slowly be released. (Eckhart Yoga)

In restorative yoga practices, the use of props (such as blocks, bolsters, blankets, and straps) is encouraged. Using props in the forms can help create ease and gentleness within the shapes.

While slow flow (and other forms of vinyasa yoga) emphasize the transitions in between forms, restorative yoga is not as focused on transitions and is more focused on longer-held shapes.

Here are 6 potential benefits of both slow flow and restorative yoga:

1. Slow down in both body and mind

2. Accessible for yogis of all levels (including beginners)

3. The slower pace may create space for self-reflection and introspection

4. Can be adapted to different needs with ease

5. Provides opportunities for exploration of breath

6. Can increase interoception (inner awareness of one’s physical sensations) through longer-held shapes

Trauma-Informed Yoga

Every yoga class I teach is from a trauma-informed lens. This means that there is an emphasis on your ability, as the participant, to make choices about which shapes you explore, whether or not you explore a particular shape, the pace at which you move, whether or not you want to explore your breath, etc. Invitational language is used to facilitate a practice that is focused on your ability to have power and control over your body and your practice.

You will be offered opportunities to notice your breath and physical sensations in your body, however, this is never a requirement. I avoid the use of hierarchical language (such as “this is a level 1 pose; for a more advanced posture; etc.) and encourage you to practice in a way that feels useful for you, knowing that this can change on any given day.

I also offer a form of yoga called Trauma Center Trauma Sensitive Yoga (TCTSY), which is particular modality that is supported by research and is used as a treatment for complex trauma and treatment-resistant PTSD. You can learn more about TCTSY, as well as my other yoga offerings - including a Slow Flow Yoga class and a Restorative Yoga class - on my Trauma Sensitive Yoga page.