In today’s fast-paced world, stress can take a toll on both the mind and body. Restorative yoga offers a gentle yet powerful way to release tension, calm the nervous system, and restore balance. These 11 poses are designed to promote deep relaxation, making them ideal for anyone seeking stress relief.
1. Child’s Pose (Balasana)
Child’s Pose, or Balasana, is an essential grounding posture in restorative yoga that facilitates deep relaxation and invites the body to reconnect with breath and stillness. This pose is particularly known for its ability to calm the mind, stretch the lower back, and gently open the hips. To begin, kneel on the yoga mat with the knees spread apart to about hip-width or wider, depending on what feels comfortable for your body. Bring your big toes to touch and sit back onto your heels. Slowly walk your hands forward to extend your arms in front of you, ensuring your palms rest softly on the mat. Allow your chest to sink downward toward the floor, maintaining a natural curve in the spine. Rest your forehead gently on the mat or on a yoga block for added support.
Focus on taking slow, deep breaths here, letting your belly expand into your thighs as you inhale and sink deeper into the pose as you exhale. If further adjustments are needed for comfort, a bolster or cushion can be placed between the calves and thighs to reduce tension in the knees. For individuals experiencing shoulder discomfort, try resting your arms alongside your body with palms facing up for a softer variation. Allow yourself to stay in the pose for 2-5 minutes or longer, depending on your level of comfort and what your body needs. The grounding nature of Balasana makes it an excellent choice for relieving mental stress and finding a sense of inner calm.
2. Legs-Up-the-Wall Pose (Viparita Karani)
Legs-Up-the-Wall Pose, or Viparita Karani, is a deeply restorative pose that soothes the nervous system and encourages relaxation. This pose promotes improved circulation as it gently reverses the flow of blood from the legs to the heart, which can help alleviate stress, fatigue, and even mild swelling in the lower extremities. Start by sitting sideways next to a wall, with one hip touching or close to the wall. Carefully lower your torso onto the yoga mat or a soft surface while simultaneously swinging your legs up along the wall. Adjust your position so that your legs are comfortably vertical, or slightly angled if needed, while your lower back and hips rest securely on the mat. For extra support, you can place a folded blanket or bolster under your hips to create a gentle elevation.
Rest your arms at your sides, palms facing upward in a gesture of openness. Alternatively, place your hands on your belly to connect more deeply with your breath. Close your eyes and take slow, intentional breaths, releasing tension in your shoulders and jaw. If holding your legs straight feels uncomfortable, you can lightly bend the knees or slide the heels downward. Staying in Viparita Karani for 5-10 minutes allows your body to enter a parasympathetic state, which promotes relaxation and mental clarity. This pose is especially beneficial for individuals seeking to reduce stress through practices like yoga, as it requires minimal effort while offering profound calming effects.
3. Supported Bridge Pose (Setu Bandhasana)
Supported Bridge Pose is a gentle backbend that focuses on opening the chest, relieving spinal tension, and encouraging a sense of ease in the body. To begin, lie down on your back with your knees bent and feet flat on the floor, hip-width apart. Position your arms alongside your body, palms facing down. Slowly press through your feet to lift your hips upward, creating a gentle arch in your lower back. Once your hips are elevated, slide a yoga block, bolster, or firm cushion under your sacrum for support. Adjust the block to ensure it feels secure and comfortable, allowing your body to relax into the posture.
This variation of the Bridge Pose enables you to hold the position passively, reducing engagement in the muscles while still offering the benefits of a backbend. Take deep, steady breaths as the chest expands, fostering a feeling of openness and relaxation. This pose not only alleviates tension in the spine but also stimulates the thyroid gland, regulates the nervous system, and can help reduce fatigue and mild depression. Stay in this position for 3-5 minutes or longer if desired, focusing on releasing any tightness in the lower back and allowing the heart to soften.
When ready to exit the pose, press gently into the feet, lift the hips slightly, and slide the block or cushion out of place. Lower your spine back down to the floor vertebra by vertebra, resting momentarily in a neutral position before transitioning to your next pose.
4. Reclining Bound Angle Pose (Supta Baddha Konasana)
Reclining Bound Angle Pose provides a restorative stretch for the hips and inner thighs while promoting deep relaxation and mental calmness. Begin by lying flat on your back, placing a bolster or blanket underneath your spine for added support, if desired. Bend your knees and bring the soles of your feet together, allowing your knees to gently fall open to the sides like butterfly wings. Place blocks or cushions beneath your thighs or knees if they do not comfortably rest on the floor. This modification can reduce strain and increase overall comfort in the pose.
Position your arms in a way that feels natural; you may choose to rest them alongside your body, palms facing upward, or place your hands on your abdomen to connect with the rhythm of your breath. Close your eyes and take slow, intentional breaths, feeling a gentle stretch across the groin and a soft opening through the chest.
Reclining Bound Angle Pose works to release stored tension in the hips, a common area for emotional and physical stress to accumulate. It also calms the mind, making it an excellent position for managing anxiety and enhancing a sense of inner peace. Hold the pose for 5-10 minutes, focusing on deep, mindful breathing. To come out of the pose, use your hands to guide your knees back together slowly, then extend your legs. Its very useful to reduce stress and mostly mental health services include these practices in their patient routine.
5. Corpse Pose (Savasana)
Corpse Pose, or Savasana, is a quintessential relaxation posture, often practiced at the end of a yoga session to allow the body and mind to fully integrate the benefits of the practice. To enter this pose, lie flat on your back with your legs extended and arms resting naturally at your sides, palms facing upward. Allow your feet to fall open slightly, and adjust your body so that you feel completely comfortable. If lying flat creates any discomfort in your lower back, you can place a bolster under your knees to reduce pressure on the lumbar spine.
Once settled, close your eyes and bring your attention to your breath. Gradually release any tension held in the body, starting from the crown of your head and working your way down to your toes. Imagine each exhale as an opportunity to surrender any remaining stress or tightness. While this pose may seem simple, its power lies in the ability to cultivate total stillness and presence.
Corpse Pose encourages profound relaxation, allowing the nervous system to shift into a parasympathetic state, which facilitates healing and rejuvenation. It can also bring about mental clarity, providing a moment of quiet reflection amidst the demands of daily life. Stay in Savasana for 10-15 minutes, or as long as feels right for you. When ready to conclude, gradually deepen your breath, wiggle the fingers and toes, and roll gently onto your side before coming to a seated position. Savasana serves as a reminder of the importance of rest as an essential component of both yoga and overall well-being.
6. Seated Forward Bend (Paschimottanasana)
Paschimottanasana, or Seated Forward Bend, is a calming pose that provides a deep stretch for the spine, hamstrings, and lower back, while also helping to quiet the mind. To begin, sit on the floor with your legs fully extended in front of you. Ensure your spine is straight, and your shoulders are relaxed. Flex your feet so your toes point upward, activating your legs and keeping them engaged. On an inhale, lengthen through the spine, reaching the crown of your head toward the sky. As you exhale, begin to fold forward from the hips, keeping your back straight as long as possible. Avoid rounding the spine to maintain proper alignment.
You can rest your hands on your shins, ankles, or feet, depending on your flexibility. If reaching your feet isn’t accessible, you can use a yoga strap around the soles of your feet to assist. Breathe deeply and hold the pose for 1-3 minutes, allowing your body to gradually relax and release tension with each breath. To come out of the pose, inhale as you slowly lift your torso back to an upright position. Paschimottanasana is ideal for encouraging introspection, stretching the entire back body, and promoting relaxation after a long day.
7. Supported Fish Pose (Matsyasana)
Supported Fish Pose is a gentle heart-opening pose that relieves stress, improves posture, and increases the flexibility of the chest and shoulders. To practice this restorative pose, gather a bolster, firm pillow, or rolled blanket as a prop. Begin by sitting on the mat with your legs extended straight in front of you. Place the bolster or pillow lengthwise behind you, ensuring it will support both your upper back and head once you lie down.
Slowly lower yourself onto the bolster, ensuring your chest is slightly elevated and your arms are relaxed at your sides with palms facing up. Allow your shoulders to open up and your head to rest comfortably. If it is comfortable for your neck, you can slightly tip your head back to open the throat area further. For additional ease, you might keep your legs straight, or if preferred, bend your knees and place the soles of your feet on the ground. Close your eyes and take several slow, deep breaths, focusing on the gentle stretch across your chest and the calming effects of the pose. Stay in Supported Fish Pose for 1-5 minutes or until you feel fully relaxed. To exit, roll gently to one side before pushing yourself up to a seated position.
8. Half Frog Pose (Ardha Bhekasana)
Ardha Bhekasana, or Half Frog Pose, is a soothing pose that targets the hips, thighs, and lower back, releasing pent-up tension and increasing mobility. Begin by lying on your stomach on a comfortable surface with your legs extended behind you and your arms resting alongside your body. Place your forehead gently on the mat or a folded blanket for support. Bend your right knee and bring your right heel toward your glute, keeping your left leg extended and relaxed. Reach back with your right hand and gently grip the inner edge of your right foot or ankle.
Once you have secured your foot, draw it slightly closer to your body to increase the stretch across your thigh and hip flexors. Keep your pelvis pressing into the ground and avoid lifting your hips or twisting your torso. Breathe deeply, inviting relaxation into the muscles you are stretching. Stay in this position for 30 seconds to 1 minute, or as long as feels comfortable. To release, gently lower your foot to the mat and repeat the stretch on the opposite side. Half Frog Pose is particularly beneficial for relieving lower back tension and improving flexibility in the thighs and hips, making it an excellent addition to any restorative practice.
9. Supine Spinal Twist (Supta Matsyendrasana)
The Supine Spinal Twist is a deeply restorative pose that promotes relaxation and spinal mobility. To practice this posture, begin by lying flat on your back with your legs extended and arms resting alongside your body. Gently draw one knee toward your chest and clasp it with both hands for support. Slowly guide the bent knee across your body, allowing it to rest on the opposite side while keeping the opposite shoulder firmly grounded on the mat.
Stretch your arms out wide in a T-shape, ensuring your shoulders remain connected to the ground for maximum benefit. Turn your head in the direction of your extended arm to elongate the neck and deepen the twist. Hold this position for 30 seconds to 1 minute, breathing deeply into your lower back and side body. Repeat the pose on the other side to ensure balance. This posture helps release tension along the spine, improves digestion, and fosters a profound sense of tranquility.
10. Puppy Pose (Uttana Shishosana)
Puppy Pose is a soothing position that merges the benefits of Child’s Pose and Downward Dog. Begin on all fours with your shoulders stacked above your wrists and hips above your knees. Slowly walk your hands forward while keeping your hips elevated and aligned above your knees. Lower your chest toward the mat, aiming to touch your forehead or chin to the ground, depending on your flexibility.
Spread your fingers wide and actively press your palms into the mat to create space through your shoulders and upper spine. With each inhale, elongate your spine, and with each exhale, allow your chest to sink deeper into the pose to encourage relaxation. Hold the posture for 1 to 2 minutes, breathing deeply and intentionally. Puppy Pose is particularly effective in opening the shoulders, relieving tension in the upper back, and quieting the mind, making it an excellent choice for stress relief and relaxation.
11. Butterfly Pose (Baddha Konasana)
Butterfly Pose is a classic hip-opening posture that fosters flexibility and relaxation in the lower body. Begin by sitting on the floor with your spine straight and legs extended. Bend your knees and bring the soles of your feet together, allowing your knees to fall open toward the sides. Clasp your feet with your hands or rest them on your ankles and gradually draw your heels closer to your pelvis to intensify the stretch.
Once seated comfortably, gently flap your knees up and down like butterfly wings to loosen the inner thighs and hips. You may also lean forward slightly to deepen the stretch, keeping your back straight and avoiding any unnecessary strain. Hold the pose for 1 to 2 minutes, breathing deeply and evenly as you focus on releasing tension. This gentle stretch enhances hip flexibility, promotes groundedness, and can calm an overactive mind, making it a vital addition to a restorative yoga practice.
For individuals experiencing chronic stress or anxiety, incorporating restorative yoga poses like these into a regular routine can be incredibly beneficial. However, for deeper emotional and mental support, consulting a licensed mental health therapist can provide invaluable tools and guidance. A holistic approach that combines yoga, mindfulness, and professional support can significantly improve one’s overall well-being and quality of life.
Conclusion
Incorporating these restorative yoga poses into a daily routine can significantly reduce stress levels and enhance overall well-being. Whether practiced alone or combined with professional guidance, these poses offer a natural way to unwind and recharge.
