Stress & Decompression · 38 min
A longer, restorative-leaning session that walks the nervous system down from hypervigilance to rest. Passive shapes, long holds, and breath work.
Why this session
The adrenaline of a heavy shift doesn't clear in ten minutes. This session gives the body enough time in parasympathetic mode to actually reset — sleep and mood follow.
Sit or lie down. Inhale for 4, exhale for 8. Nothing else to do.
beginner cueLie on your back with knees bent. Count silently.
Supta Baddha Konasana
Lie back on a bolster or stack of pillows. Soles of the feet together, knees wide, supported.
beginner cueBlocks or pillows under each outer thigh.
Balasana
Knees wide, bolster lengthwise between the thighs. Rest the whole torso on the bolster.
beginner cueStack two pillows so the chest is well supported.
Paschimottanasana
Legs extended, bolster over the thighs. Fold forward and rest the head on the bolster.
beginner cueBend the knees. Stack pillows so the head is fully supported.
Block or bolster under the sacrum. Legs extended long. Arms rest wide.
beginner cueBlock on the lowest height. Knees bent, feet on the floor.
Supta Matsyendrasana
On your back, right knee across to the left. Right arm wide, gaze right.
beginner cuePillow under the top knee.
Supta Matsyendrasana
Repeat on the second side.
beginner cuePillow under the knee.
Viparita Karani
Hips to the wall, legs extended up. Blanket under the head. Six full minutes.
beginner cueHips 6 inches from the wall. Bend the knees if needed.
Inhale 4, hold 7, exhale 8. Complete six full cycles.
beginner cueReduce to 3-5-6 if 4-7-8 feels forced.
Savasana
Lie flat, fully supported. Blanket over the body, eye pillow if available. Seven full minutes.
beginner cueBolster under the knees. Small pillow under the head.