10-Minute Restorative Practice for When You're Feeling All the Things

There’s a lot going on right now. Generally, there’s a lot going on all of the time in our modern world, which can make your mind a chaotic place to be. If you’re wondering how to calm down, restorative yoga is a worthwhile option.

Restorative yoga is all about allowing your body the space to rest which, in turn, gives your mind the space it needs to get quiet and invites tensions to ease. As yoga teacher Taylor Lorenz notes, even a 10-minute practice can help get you out of your head and back into your body.

Cozy and supportive props are a must. For this restorative yoga practice ,you’ll need two blankets and two blocks or a bolster or some bed pillows. You’ll want to set up near a wall or couch for maximum comfort.

10-Minute Restorative Yoga Practice

As you linger in these poses, let your thoughts wander and let them be gentle with yourself. As Lorenz says, “May you feel kind words, speak kind words, and think kind words.”

Legs Up the Wall (or Couch)

Start by sitting with one hip against the wall or couch. Then lie down in a fetal position and scoot your buttocks even closer to the wall or couch . Roll onto your back and lift your legs up, placing them approximately hip-distance apart or wider in Legs Up the Wall or Couch.

Settle into this posture with your arms somewhere at your sides, palms facing up, or rest your hands on your stomach to feel more deeply into your breath. Stay here for at least 3-5 minutes or as long as you need.

Fetal Pose or Side Savasana

Bend your knees deeply, let your legs fall to the right, and roll onto your right side in Fetal Pose or Side Savasana using your right forearm as a pillow for your head. If you prefer more support, take a pillow or a folded blanket in between your knees. Stay here for at least 5 full cycles of breath.

Supported Fish Pose

Start by creating a support system beneath your spine. If using a bolster, place the prop lengthwise along the center of your mat, aligning it beneath your spine. You can use stacked bed pillows instead. If using blocks, position one block on the lowest height, placed lengthwise beneath your mid-back, and the other block on medium height, placed horizontally to support your head. Top each block with a thinly folded blanket for cushioning and comfort.

Extend your legs long, resting your entire back body onto the props. Bring a rolled blanket or pillow beneath the backs of your knees. Let your arms splay wide, palms to the sky. Stay here for 3-5 minutes or as long as you need.

Fetal Pose or Side Savasana

Keeping your knees bent, gently roll off your props and onto your right side, finding Fetal Pose or Side Savasana once again. Take as much time here as you need.

Easy Seat

When your practice feels complete, slowly push yourself up to a comfortable seat. Bring your hands to your heart center, bow your head, and thank yourself for showing up for you today.