Stress & Decompression · 21 min
Long holds, breath work, and grounding poses to bring the nervous system out of sympathetic overdrive.
Why this session
You can't rest well while your body still thinks it's on scene. This flow uses long exhales and floor contact to signal safety to the vagus nerve.
Seated or lying. Inhale 4, hold 4, exhale 4, hold 4. Repeat.
beginner cueUse a 3-count if 4 feels forced.
Knees wide, bolster or stacked pillows lengthwise between the thighs, chest resting on the support.
beginner cueTurn the head to one side. Switch halfway.
Paschimottanasana
Legs long in front. Fold from the hips, spine long.
beginner cueBend the knees generously. Use a strap around the feet.
Feet hip-width, lift the hips and slide a block under the sacrum. Rest.
beginner cueUse the lowest block height.
Legs vertical against a wall. Weighted blanket optional. Eye pillow encouraged.
beginner cueJust be here. Notice the breath.
Rest flat, fully supported. Palms up. Let the day fall away.
beginner cueBolster under the knees.