Three Deep Relaxation Postures for Deep Rest and Renewal

In the darker months — and especially during the busy festive season — our nervous system is often overstimulated. With these three deep relaxation postures we can help to restore balance. Short days, full diaries, rich food, and disrupted routines can leave us feeling wired, tired, or emotionally depleted.

Deep relaxation postures are a powerful way to move the body out of “doing” mode. This helps the body enter “being” mode. These postures activate the parasympathetic nervous system. This is the part of our nervous system responsible for rest, repair, and healing.

Below are three deeply restorative postures I use in my classes and yoga therapy work. Each is fully supported, accessible, and designed to help the body feel safe enough to truly let go.

🌿 1. Lower Legs Raised on a Chair (Supported Resting Pose)

This posture is simple but profoundly effective. It is ideal if you experience lower back discomfort, sacral tension, or tight hips. It is especially helpful after long periods of sitting or standing.

Benefits:

• Gently decompresses the lower spine
• Releases tension in the sacrum and hip joints
• Reduces strain in the lower back
• Encourages a sense of grounding and stability

How to practise:

• Lie on your back with your calves resting on a chair or sofa seat
• Your knees should be roughly in line with your hips
• Place a folded blanket under the pelvis or lower back if needed
• Support the head and neck so the chin is slightly tucked

Stay for 5–10 minutes, allowing the breath to soften naturally.

This posture works so well because it places the pelvis in a neutral position. This reduces muscular effort and allows the spine to settle. Many people find it immediately calming and deeply reassuring.

🌿 2. Supported Śavāsana (Therapeutic Relaxation Pose)

Śavāsana is often underestimated. When supported thoughtfully, it becomes one of the most powerful relaxation tools we have. This is particularly true for anxiety, overwhelm, and nervous exhaustion.

Benefits:

• Soothes anxiety and mental agitation
• Supports emotional regulation
• Reduces muscular tension
• Encourages deep rest and nervous system balance

How to practise:

• Lie on your back with a bolster or folded blanket under the knees
• Support the head so it is slightly raised, especially if you’re prone to anxiety
• Rest the hands on cushions or blankets so the shoulders can soften
• Cover the body with a blanket to maintain warmth

This version of Śavāsana helps the body feel held and contained. This is crucial for those who struggle to relax fully. It is also important for those who feel vulnerable when lying flat.

Remain here for 10–15 minutes if possible, allowing the breath to slow and deepen naturally.

🌿 3. Viparīta Karaṇī Āsana (Legs Up the Wall Pose)

This gentle inversion is wonderfully nourishing at the end of the day. It is particularly beneficial for ankle puffiness. It also helps with tired legs, varicose veins, and some heart-related conditions (when practised appropriately).

Benefits:

• Encourages venous return and circulation
• Reduces swelling in the feet and ankles
• Calms the nervous system
• Supports cardiovascular ease
• Relieves heavy, tired legs

How to practise:

• Sit sideways next to a wall and gently swing the legs up
• Support the pelvis with a folded blanket or bolster if comfortable
• Keep the legs soft rather than rigid
• Rest the arms comfortably by your sides

For those with heart conditions, keep the pelvis low and avoid strong elevation. Always practise within comfort and seek guidance if unsure.

Stay for 5–10 minutes, focusing on slow, natural breathing.

🌿 A Note on Relaxation as Therapy

True relaxation is not a luxury — it is a therapeutic necessity. When the body feels supported and safe, the nervous system can downshift. This allows healing processes to take place on a physical, mental, and emotional level. Over time, regular relaxation practices can help reduce pain. They also improve sleep. Additionally, they support emotional resilience and restore a sense of inner steadiness.

If you find it difficult to relax, that in itself is valuable information. It is something that can be gently worked with through tailored yoga therapy. Guided relaxation can also help. You can find several Free Relaxation Audios in my Members Portal. It’s free to join and has a range of useful resources.

✨ Would you like support with deep rest?

I offer gentle yoga classes, relaxation sessions, and therapeutic one-to-one support. These are designed to meet you where you are. Whether you’re seeking physical relief, emotional calm, or simply space to rest deeply, I can help.

You’ll find my current timetable here, or feel free to get in touch to explore what might suit you best.