Yoga Poses for Relaxation: Basic Relaxation Pose

Basic Relaxation Pose

Opening Pose • 20 to 30 minutes

Yoga Poses for Relaxation: Basic Relaxation Pose


Bolster (or 2 rolled blankets or a large pillow)

Blanket roll

Square eighth-fold blanket (or neck pillow)


  • 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.


  • 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.


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

ankles on the blanket roll.

  1. . 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.

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

alongside your body with your palms facing up.

  1. . 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.


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.

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