This Grounding Yoga Practice Promotes Rest and Replenishment

Think about all of the things you can relax into—your comfortable bed, a warm bath—and consider indulging in that sort of coziness after this practice. You deserve to access a deeper sense of rest.

A Grounding Yoga Practice for a Relaxed State

Enjoy this restoring and grounding yoga flow before (or in  place of) a quick nap, to wind down midday, or maybe settle yourself before falling asleep.

Easy Pose (Sukhasana)

Start in a comfortable seat, such as Easy Pose (Sukhasana). Bring your hands to yourknees and take a deep inhalation, lifting through your chest. Exhale as you allow your eyes to gently close. Draw your hands to your heart center and create an intention for your practice.

With your hands on your knees, take some gentle circles to the left. Bring your chest, chin, and shoulders forward and then back in a circular motion, allowing your chest to open and your back to round as you move through this dynamic posture.

Let an inhalation bring you back to center. As you exhale, cross your legs in the opposite direction and repeat your circle moment to the right.

Seated Cat and Cow

As you inhale back to center, lift your chest and arch your back in a seated Cow. As you exhale,round your back for seated Cat.

Staff Pose

With your next inhalation, uncross your legs and extend both legs forward parallel to the long edge of your mat in Staff Pose.

Seated Cow

Bend your knees and place your feet flat on your mat. Bring your hands to your knees and inhale to lift your chest and arch your back.

Seated Cat

Slowly round your back and straighten your arms with your exhalation.

Repeat this and the previous pose for 3 cycles of breath.

Reclined Hip Circles

With your last exhalation, release your hands from your knees and slowly roll onto your back. Draw your right knee into your chest and extend your left leg straight on the mat. Move your right knee in slow circles to the right, allowing the fluid motion to move your right ankle, hip, and lower back as well. After 10 circles, opposite the rotation.

Reclined Half Frog Pose

On your next exhalation, flex your toes. Rest your left hand on your left hip and bring your right hand to your right knee and guide it toward the right, gently rocking back and forth.

Reclined Twist

As you inhale, draw your right knee back to center. As you exhale, bring your right knee over the left side of your body in a Reclined Twist. Bring your left hand to your right knee. As you inhale, bring your right hand away from your right ear. As you exhale, allow your shoulders to melt toward the earth. Stay here for 10 cycles of breath.

As you exhale, unwind and draw both knees to your chest. Rock back and forth on your back body for a spine massage. Draw your left knee toward your chest and extend your right leg straight on the mat repeating Reclined Hip Circles, Reclined Half Frog Pose, and Reclined Twist on the left side.

Happy Baby

Hug your knees to your chest before bringing your hands to the backs of your thighs, shins, ankles, or outerfeet to come into Happy Baby. Press your lower back into the mat. Stay here for 10 cycles of breath.

Savasana

Release your feet with your final exhalation and  come to a resting position on your back with your legs extended straight. Enjoy a nice wiggle of your legs and arms to release any residual tension. Stay here for 20 cycles of breath—or as long as you need.

Stretch

With an inhalation, bend your knees and bring your feet flat on your mat as you reach your hands over your head.

Side Savasana

With an exhalation, roll onto the side of your choice, allowing your upper arm to serve as a pillow.

Sukhasana

When you’re ready and at your own pace, press your hands into the mat and rise to a comfortable seated position. Draw your hands to heart center.

Seated Salute

With an inhale, reach your hands toward the sky.

 Sukhasana

As you exhale, draw your hands back to your heart center. Inhale, exhaling an om sound to honor this practice—and your newly grounded state.