How To Do It:

Lie on your back and place your legs up against a wall, forming a 90-degree angle with your body. Close your eyes and breathe deeply, allowing the blood to flow down from your legs, which can help reduce fatigue and lower your heart rate.

Why It Works:

This restorative pose helps to alleviate physical exhaustion by improving circulation and allowing the body to relax deeply. It’s a great way to reset and recharge when you’re feeling completely drained.

Guided Practice:

Find a place where you can lie comfortably with your legs extended up against a wall or on a chair.

Go ahead and lie down with your legs extended up against a wall, your back resting comfortably on the ground taking a few deep breaths, allowing your body to settle into this inverted position. Feel the stretch along the back of your legs and the gentle pressure of the wall supporting your legs. Notice the sensations in your body — perhaps a sense of relief, a feeling of relaxation, or even a touch of tension in your hamstrings. Feel the support beneath you and imagine your body becoming heavy and relaxed. With each breath, notice if there are areas of your body that feel more settled or more awake.

As you hold the pose, focus on your breath. Notice how each inhale expands your chest, and how each exhale allows your body to relax further into the pose. Feel the gentle pull of gravity, encouraging a deeper release in your legs and lower back. Stay with these sensations, allowing them to guide your experience. Notice any emotions that arise — perhaps a sense of calm, a feeling of being supported, or even a bit of discomfort in the unfamiliar position. Allow these emotions to be present, letting them deepen your connection to the practice.

Visualize the blood flowing down from your legs, refreshing and rejuvenating your lower body. See if any images, symbols, or memories arise — perhaps an image of a waterfall, a belief about rejuvenation, or a memory of being inverted as a child. Allow these images to deepen your sense of relaxation and renewal, letting them guide your experience in this pose. Notice how this visualization affects you — perhaps bringing a sense of lightness, a feeling of clarity, or even a recognition of surrender.

When you feel ready, gently bend your knees and roll to one side before sitting up, taking a few deep breaths as you do. Notice how your body feels now — perhaps more relaxed, more refreshed, or simply more attuned to your body’s needs. Gently open your eyes, carrying this sense of relaxation and renewal with you into your day, feeling more balanced and calm.

How To Do It:

Lie down and cover yourself with a weighted blanket or a blanket with pillows on top. Focus on the sensation of the blanket pressing down on you, providing a feeling of security and containment. Close your eyes and breathe slowly, allowing the weight to soothe your body and mind.

Why It Works:

The deep pressure from a weighted blanket can help reduce feelings of anxiety and exhaustion, providing a comforting and grounding experience that helps you feel more centered and calm.

Guided Practice:

Before beginning, find a comfortable place to sit or lie down. Close your eyes softly if that feels right and take a few deep breaths. Imagine your body sinking into the support beneath you, releasing any tension as you prepare for a gentle movement or stillness.

Place a weighted blanket or a blanket with pillows over your body, feeling its gentle pressure as it settles around you. Notice the sensations of the blanket’s weight — perhaps a sense of being held, a feeling of comfort, or even a touch of constriction. Allow yourself to feel the weight of the blanket pressing down, grounding you to the earth.

As you lie under the blanket, focus on your breath. Notice how each inhale lifts the blanket slightly and how each exhale allows it to settle back down. Feel the gentle pressure against your body, noticing how it provides a sense of containment and security. Stay with these sensations, allowing the weight of the blanket to soothe your nervous system. Notice any emotions that arise — perhaps a sense of calm, a feeling of safety, or even a touch of anxiety. Allow these emotions to be present, letting them guide your experience.

Visualize the blanket as a shield of protection, wrapping you in a cocoon of safety and warmth. See if any images, symbols, or memories arise — perhaps a memory of being swaddled as a child, a belief about safety, or an image of a warm, protective shell. Allow these images to deepen your sense of comfort and security, letting them enhance your connection to your body and the earth. Notice how this visualization affects you — perhaps bringing a sense of peace, a feeling of being held, or even a recognition of your own vulnerability.

When you feel ready, gently remove the blanket and take a few deep breaths, feeling the sensation of weight lifting from your body. Notice how your body feels now — perhaps more relaxed, more grounded, or simply more aware of your need for comfort. Gently open your eyes, carrying this sense of grounding and security with you into your day, feeling more prepared to face the world with a sense of calm and strength.

How To Do It:

Lie on your back with a bolster or a few pillows under your knees and another under your head. Open your arms out to the sides, palms facing up, in a receiving posture. Focus on slow, deep breathing, and let your body fully relax into the support of the pillows.

Why It Works:

This pose allows your body to fully release into a supported position, relieving physical tension and encouraging mental relaxation. It’s especially helpful when you’re too exhausted to engage in more active exercises.

Guided Practice:

Find a comfortable place where you can lie down.

Lie down with your back supported by a cushion or bolster, allowing your chest to open and your shoulders to relax taking a few deep breaths, feeling the support beneath you and the gentle stretch across your chest. Let your arms rest comfortably by your sides, palms facing up, and allow your legs to extend out in front of you. Notice the sensations of being supported — perhaps a sense of relaxation, a feeling of openness, or even a touch of resistance.

As you settle into the pose, focus on your breath. Notice how each inhale gently lifts your chest, and how each exhale allows you to sink deeper into the support beneath you. Feel the stretch across your chest and the relaxation in your shoulders, staying with these sensations as they unfold. Notice any emotions that arise — perhaps a sense of peace, a feeling of vulnerability, or even a touch of discomfort. Allow yourself to stay with these emotions, knowing they are all a part of the experience.

Visualize yourself lying in a field of soft grass, with the earth beneath you providing support and the sky above offering a sense of freedom. See if any images, symbols, or memories arise — perhaps a memory of lying in a park, a belief about openness, or an image of a wide-open sky. Allow these images to deepen your sense of relaxation and support, letting them guide your experience in this pose. Notice how this visualization affects you — perhaps bringing a sense of expansion, a feeling of ease, or even a sense of surrender to the support around you.

When you feel ready, gently bring your awareness back to the present moment, taking a few deep breaths as you begin to notice the sensations in your body again. Feel the support of the cushion or bolster beneath you, and the openness in your chest and shoulders. Notice how your body feels now — perhaps more relaxed, more supported, or simply more aware of your connection to the earth. Gently open your eyes, carrying this sense of relaxation and support with you into your day, feeling more at ease and open to whatever comes your way.

How To Do It:

Kneel on the floor, sit back on your heels, and stretch your arms forward, lowering your forehead to the ground in Child’s Pose. Breathe deeply into your lower back and feel the support of the ground beneath you. Stay in this position for a few minutes, allowing yourself to fully relax and release tension.

Why It Works:

Child’s Pose is a restorative yoga posture that promotes deep relaxation. It helps to calm the nervous system, gently stretch the back and shoulders, and encourage a sense of safety and grounding.

Guided Practice:

Sit comfortably and take a few deep breaths, feeling the air move in and out of your lungs. Notice the sensations in your body, perhaps feeling a sense of stillness or restlessness. Let your breath guide you as you prepare to engage with this exercise.

Extend your arms out in front of you or let them rest by your sides taking a few deep breaths, allowing your body to sink deeper into the pose with each exhale. Feel the stretch along your back and the gentle pressure of your forehead on the ground. Notice the sensations in your body — perhaps a sense of surrender, a feeling of relaxation, or even a touch of tension.

As you hold the pose, focus on your breath. Notice how each inhale expands your back and ribcage, and how each exhale allows you to sink deeper into the pose. Stay with these sensations, feeling the gentle rhythm of your breath as it moves through your body. Notice any emotions that arise — perhaps a sense of comfort, a feeling of safety, or even a touch of vulnerability. Allow these emotions to be present, letting them guide your experience of this pose.

Visualize the ground beneath you as a supportive surface, holding you up and providing a sense of security. See if any images, symbols, or memories arise — perhaps a memory of being held, a belief about safety, or an image of a protective cocoon. Allow these images to deepen your sense of grounding and support, letting them enhance your connection to the earth. Notice how this visualization affects your body — perhaps bringing a sense of peace, a feeling of heaviness, or even a sense of release.

When you feel ready, gently press into your hands and slowly rise up to a seated position, taking a few deep breaths as you do. Notice how your body feels now — perhaps more relaxed, more grounded, or simply more at ease. Gently open your eyes, carrying this sense of grounding and relaxation with you into your day, feeling more centered and calm.

How To Do It:

Sit comfortably and curl your tongue into a tube (or simply purse your lips if you can’t curl your tongue). Inhale deeply through your curled tongue or pursed lips, feeling the cool air enter your body. Close your mouth and exhale slowly through your nose. Repeat this for a few minutes.

Why It Works:

Cooling Breath is a calming pranayama technique that helps to cool the body and mind, providing relief from physical and mental exhaustion. It’s particularly soothing when you feel overwhelmed and need to cool down emotionally.

Guided Practice:

Take a comfortable position and close your eyes if that feels good. Take a few deep breaths, allowing your shoulders to relax away from your ears. Imagine each breath softening your body.

Gently curl your tongue into a tube shape, or place the tip of your tongue against the roof of your mouth if this feels more natural. Inhale deeply through your mouth, feeling the cool air pass over your tongue, bringing a refreshing sensation into your body. Notice the coolness of the air as it enters, perhaps a sense of clarity or a feeling of rejuvenation.

Continue breathing in this way, focusing on the sensation of coolness traveling down your throat and into your chest. Feel how each inhale brings a sense of calm and freshness, while each exhale releases any warmth or tension. Notice any emotions that arise with this cooling breath — perhaps a sense of relief, a feeling of renewal, or even a bit of discomfort. Allow these emotions to be present, knowing they are part of the practice. Stay with these sensations, exploring how the cooling breath affects your inner state.

Visualize each breath as a cool breeze flowing through your body, clearing away any heat or tension. See if any images, symbols, or memories arise. Allow these images to deepen your connection to the breath, letting them enhance your sense of calm and clarity. Notice how this visualization affects you — perhaps bringing a sense of lightness, a feeling of freshness, or even a moment of stillness.

When you feel ready, return to your normal breathing pattern and take a few deep breaths, noticing the cooling effect remaining in your body. Notice how your body feels now — perhaps more refreshed, more calm, or simply more in tune with your breath. Gently open your eyes, carrying this sense of coolness and clarity with you into your day, feeling more centered and clear-headed.