8 restorative yoga poses to relax you in minutes

Have you ever found that you’re tired all day, but when it’s time to sleep, you suddenly become alert? Or maybe you always feel connected and can never find the “off” switch.

After a day of near-constant stimulation and stress, it’s normal to feel unbalanced. So how do you go from wired and tired to resetting and relaxing? One way is to practice restorative yoga poses, which focus on slowing down the body and mind. When you combine stillness with continuous breathing, you… Transmit the message to your nervous system Rest is not only safe, it is necessary. Consider this practice as a permission slip to finally recharge your batteries.

8 restorative yoga poses to help you relax

These restorative poses are soothing in large part because of the extra support you’ll experience by sitting on pillows and blankets that stimulate your muscles to release.

As you strike a pose, try Lengthen your exhalation slight. This helps activate the parasympathetic nervous system, which regulates rest and recovery. Or you can practice iso-ratio breathing Box breathing (Sama Vritti Pranayama) for more relaxation. Simply inhale for a count of 4 and exhale for a count of 4. If breathing feels comfortable, stay at that count or increase it slightly.

Stay in each position for a minute or as long as you want.

1. Restricted Supine Angle (Supta Baddha Konasana)

Place an ottoman or a few firm pillows lengthwise on your rug. Sit on the edge of the support, facing away from it, and then lie down on the support. Bring the soles of your feet together and leave your knees open at the sides inward Reclined restricted angle position. For added support, place blocks, pillows, or folded blankets under your thighs. Place your arms at your sides or place one hand on your stomach and the other on your heart. Breathe here for 2-5 minutes. You can also practice the pose without the bolster supporting your back.

2. Supported Wide-Legged Forward Fold (Upavistha Konasana)

Sit on the mat and spread your legs as far apart as is comfortable for you. Place an ottoman or some folded blankets or stacked pillows in front of you. Hinge forward from the hips so you can rest your chest and forehead on the props. Let your arms relax on the mat or support them in the “supported” position. Wide leg front. Turn your head to one side if that is more comfortable. Breathe here for 2-4 minutes.

3. Supported Pigeon Pose (Eka Pada Raja Kapotasana Formula)

From your hands and knees, move your left knee forward behind your left wrist and lower your outer thigh onto a block or pillow. Draw your left foot toward your right hip. Straighten your right leg on the mat behind you. Fold forward onto an ottoman or stack of pillows, resting your entire torso and head on the supported support. Dove pose. Breathe here for 1-3 minutes, then repeat on the other side.

4. Supported Reclining Hero Pose (Supta Virasana)

Kneel on the mat with your knees together or slightly apart. Slowly lie down on a pile of pillows or an ottoman placed lengthwise along the middle of the mat behind you. Relax your arms at your sides or place your hands on your stomach Support the reclining hero pose. If you feel discomfort in your knees or ankles, exit the pose or add more support underneath you. Or you can get into the semi-reclining hero pose, where you bend one knee at a time and keep the opposite leg straight. Breathe here for 1-3 minutes.

5. Restorative Half Frog Pose (Matsya Kridasana)

Lie on your stomach. Place your head on your right arm or on a folded blanket. Bend your left knee and slowly pull it to the side toward your left elbow, placing it on the floor. Relax your stomach and legs. Breathe here for 2-4 minutes, then switch sides.

6. Crocodile Pose (Makarasana)

Lie on your stomach and separate your legs slightly wider than hip width. Place one hand on top of the other, then rest your forehead on your upper hand. Let your whole body become heavy. Breathe here for 2-4 minutes.

7. Side lying savasana

Sit next to a wall and roll onto your right side so that your back is gently supported by the wall. Place a pillow under your head and, if desired, between your knees. Rest your arms in any natural place. Breathe here for 2-4 minutes, then switch sides.

8. Savasana with support

Lie on your back and place a pillow or rolled blanket under your knees. Let your feet open and allow your arms to rest slightly away from your body with your palms facing up Savasana. Relax your gaze or close your eyes. Breathe here for 3-5 minutes.