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This grounding yoga practice is all about giving yourself time to relax. If you find yourself going through your days with your foot on the gas pedal, consider this sequence an opportunity to shift into first gear…or perhaps even reverse. Slow things down and park your vessel in a space where you can rest and replenish your body and mind.
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.
This practice was shot on location in Costa Rica.
