Yoga Poses for Relaxation: Basic Relaxation Pose

Basic Relaxation Pose

Opening Pose • 20 to 30 minutes

PROPS

Bolster (or 2 rolled blankets or a large pillow)

Blanket roll

Square eighth-fold blanket (or neck pillow)

PRECAUTIONS

If you are pregnant, substitute Pregnant GoddessorSide Lying Pose.
If you experience lower back or knee pain, place two blocks under your bolster or roll up three blankets to make a bigger bolster.

BENEFITS

Maintains and supports the natural curves of your spine.
Softens your psoas, the deep hip flexor muscles that can become chronically contracted if you spend extended periods sitting, and diaphragm muscle to support a natural, easy breath.
Relaxes your whole body to aid in stress reduction, slows heart rate, and lowers blood pressure.
Helps relieve lower back pain.

• Encourages feelings of grounding, belonging, and peace.

INSTRUCTIONS

. From a sitting position, draw your knees over the bolster and rest your

ankles on the blanket roll.

. Lie back and rest your head on the eighth-fold blanket. Roll up the

edge of the blanket so it supports the curve of your neck without forcing your chin toward your chest.

. Cover yourself with a blanket, cover your eyes, and release your arms

alongside your body with your palms facing up.

. Remain in Basic Relaxation Pose for up to 30 minutes. To exit, draw

your knees in toward your chest, roll to one side, and press yourself up to a sitting position.

TIP

Adding weight can help make this pose feel even more grounding. Place a heavy folded blanket or yoga sandbag on your chest or across your lap to help you relax more deeply.