4 Stretches to De-Stress and Feel Your Best

Unlike animals that hibernate, people aren’t designed to take months-long vacations in which all we do is sleep (as tempting as that may sound). Still, we’re part of nature. And that means we have our own cycle of energy, rest, and renewal—if only we can slow down long enough to tune into it.

Whether it’s moving more mindfully in the morning or sleeping with your phone in another room, there are subtle ways to participate in the necessary, much-needed, and well-deserved slowness that allows us to de-stress any time we need.

One of those ways can be found on your yoga mat—in these stretches to conserve energy during the colder months and focus on feeling your best.

4 Stretches to De-Stress and Feel Your Best

YogaRenew instructor Kate Wall shares four restorative poses to help calm the mind and body. Practice them as a sequence or pick one when you need to tune into relaxation and feel as unhurried as nature during the fall.

You’ll need two blocks or stacks of books and a bolster or pillow.

1. Supported Fish Pose 

A gentle backbend and heart opener, Supported Fish Pose also helps energize the front body by stretching the chest and shoulders.

How to:

1. Sit on the floor. Place a block on its tallest setting just behind you and another block on its medium setting about 12 inches behind the other block. Place a bolster lengthwise on top of the two blocks.
2. Lie back on the cushion so the tallest block supports your head and the medium block supports the space between your shoulder blades. Rest your arms by your sides with your palms facing up and straighten your legs in front of you. If it’s more comfortable for your lower back, bend your knees and plant your feet on the floor. Relax your body against the cushion and floor. Close your eyes or soften your gaze in Supported Fish Pose.
3. Breathe deeply and stay for 8-10 minutes, or however long is comfortable.

2. Supported Bridge (Setu Bandha Sarvangasana)

As opposed to an active Bridge Pose in which you’re engaging your muscles, this supported version helps release the hip flexors while the body relaxes. Gently draw your chin toward your chest for a chin lock (jalandhara bandha), which yoga tradition suggests can restore mental clarity.

How to:

1. Lie on your back with your knees bent and your feet hip-width apart.
2. Lift your hips and place a block or bolster under your sacrum. Lower your hips and rest the weight of your body on the prop. Rest by your sides with your palms facing up. Close your eyes or soften your gaze in Supported Bridge Pose.
3. Breathe deeply and stay here for 8-10 minutes, or however long is comfortable.

3. Supported Forward Fold (Uttanasana)

Taking your head below the heart is thought to help quiet the mind and encourage inward focus. Practicing this in Supported Forward Fold helps relieve tension in the neck and shoulders to leave you physically and mentally restored. You can also practice this pose while standing in front of a chair or couch and use the seat as support.

How to:

1. Stack 2 blocks on top of each other on their tallest setting. Place them about 12 inches in front of you.
2. Stand with your feet slightly wider than hip-width apart. Hinge forward from your hips, lowering your forehead to the top block. Place your hands on the floor on either side of the stacked blocks or grasp the top block your head is resting on, letting your neck relax and your arms hang. Keep your knees slightly bent in Supported Forward Fold.
3. Breathe deeply and stay here for 2-4 minutes, or however long is comfortable.

4. Legs Up the Wall (Viparita Karani)

Take pressure off your legs and feet while allowing yourself to fully rest in Legs Up the Wall. This rejuvenating pose can calm mental chatter and help you feel more grounded and centered.

How to:

1. If you know you prefer some support beneath your lower back, place a bolster, a folded blanket, or a pillow against a wall.
2. Sit on the prop (if using), lower onto your back, and gently climb your legs up the wall. Rest your arms by your sides with your palms facing up. Close your eyes or soften your gaze in Legs Up the Wall.
3. Breathe deeply and stay here for 5-10 minutes.