My go-to restorative poses to help you relax

What helps you relax and create mindful pauses within your day? Do you have a list of go-to practices to help you unwind? Here are a few of my own that help to balance body and bring more calm to the mind.

Shavasana Pose

Shavasana Pose, or a lazy pose, is the easiest pose that helps you drift into peaceful relaxation. The literal translation means a ‘dead posture’.

There are different ways to practice this pose. Ideally, you want to lie down on the hard surface, which would keep you alert and awake but relaxed.

Before you begin this practice, prepare the room, making sure it feels warm, welcoming and relaxing. You can open the window to let some fresh air in, dim the lights or use an eye pillow. Find the position that feels the most comfortable and relaxing to you and your body, but if you are new to this practice, here are a few suggestions.

Position your feet hip-width apart and let them flop to the sides. Let your arms rest by the sides of the body with your hands one foot away from your hips.

Bending your knees will allow the lower back to release to the floor. If you do bend your knees, place the folded blanket, a set of cushions or bolster under them for extra support.

You can cover yourself with a blanket for increased comfort and relaxation.

As you relax into this pose, notice the body readjusting itself and the energy flowing to areas that might require your attention.

You can stay in this pose for as long as it feels comfortable, but aim for a minimum of five minutes, building it up with each practice.

Once you feel ready to come out, start softly awakening your body by introducing gentle movement and deepening your breath. Bend your knees and bring them to your chest. Lift your head, create a ball, and stay here for three deep breaths.

Release your head to the floor, roll to your right side, and linger there momentarily before rising.

Child’s Pose

The child’s pose is profoundly healing and restful, which can be used whenever the break is needed. Gentle compression of the stomach can help soothe anxiety, so practising this pose after eating is not advised.

You can also practice this pose if you feel overwhelmed by the external world and want to disconnect and go inwards. It's a gentle inversion pose where your heart is higher than your head, boosting circulation and calming the nervous system. 

The pose gently stretches the spine and helps relieve the pain and tension in the neck and shoulders.

To practice this pose, sit on your heels and then fold forward, bringing your chest to your thighs and your forehead on the mat. You can practice with your arms stretched forward or rest them by the sides of your body.

Your knees do not have to touch, and if you cannot get your buttocks on your heels, support your head by resting it on your hands or a cushion.

Another variation is to separate the knees wider while continuing to sit on your heels and to place a rolled blanket, a cushion or a bolster under your chest.

You can stay in this pose for as long as it feels comfortable.

To come out, use your hands to push the floor away and slowly roll up.

Legs against the wall Pose

Legs against the wall pose is excellent to practice when all you want is to disconnect, collapse, do nothing, and be with your breath. The wall supports your legs, and the floor allows the shoulders to relax and sink into the ground.

It's also a great pose to deepen your connection to your breath by gently placing both hands over your heart or stomach, or one hand over each, to watch your inhales and exhales fill up and relax your chest and belly.

Other physical benefits that can be experienced in this pose are sciatica pain relief, relaxation in tightness experienced in the lower back and increased lymph flow.

This pose is also great if you have been on your feet all day to reduce leg swelling and increase blood circulation.  

The easiest way to get into this position is to sit sideways against the wall. Snuggle your buttocks as close to the wall as possible, swing your legs up the wall and lie down.

You can stay here for as long as it feels comfortable.

Another variation is to bring your feet together and let your heels come as low as they can and knees as wide as comfortable.

To release, bend your knees and bring them to your chest. Hug your shins, take a few conscious deep breaths through your nose, and roll to your right side. Remain on your side for another breath before inhaling and sitting back up.