Restorative Yoga: 3 Poses for Instant Calm & Stress Relief
It’s a strange paradox, isn’t it? We live in an age obsessed with productivity, with “hustle culture” relentlessly pushing us to do more, achieve more, *be* more. Yet, increasingly, people are realizing that constant striving isn’t sustainable. It’s exhausting. And, frankly, it’s often counterproductive. Here in Austin, Texas, that tension feels particularly acute. The city’s rapid growth, its reputation as a tech hub, and its vibrant cultural scene all contribute to a sense of constant motion. But beneath the surface, there’s a growing awareness of the need for balance, for intentional rest. It’s a shift that’s reflected in the rising popularity of practices like restorative yoga.
The idea that rest is somehow a luxury, or even a sign of weakness, is deeply ingrained in our society. As one yoga teacher noted, many of us simply weren’t *taught* how to rest. We were modeled hard work, ambition, and relentless pursuit of goals. The concept of simply *being* – of allowing ourselves to slow down and recharge – feels foreign, even uncomfortable. But the truth is, rest isn’t the opposite of productivity. it’s a prerequisite for it. When we’re depleted, our creativity suffers, our focus wanes, and our ability to cope with stress diminishes. Restorative yoga, in particular, offers a powerful antidote to the pressures of modern life.
Restorative yoga isn’t about pushing your body to its limits. It’s about surrendering to gravity, allowing yourself to be fully supported, and cultivating a sense of deep relaxation. It’s a practice that acknowledges the inherent wisdom of the body and its need for rest and recovery. It’s about creating space – both physically and mentally – to simply *be*. And in a city like Austin, where the pace of life can be relentless, that space is more valuable than ever.
Restorative Yoga for (Almost) Instant Calm
Whenever the world feels too loud – whether it’s the traffic on South Congress, the buzz of a tech conference, or simply the weight of daily responsibilities – come back to this sequence. Gather all of your cozy-making props – pillows, blankets, blocks – and set a timer for 10 or 15 minutes per pose. Let yourself experience some time to be free from any obligations or concerns beyond the moment in front of you so you can take back your energy and remember what rest feels like.
What You’ll Need
Chair, sofa or pouf; bolster or firm pillows; 3-4 blankets; 2 blocks; 1 yoga strap or belt; eye covering
Also recommended although not essential: cozy socks; extra pillows; weighted blanket as a top layer
Restorative Boat Pose
Letting your hips be heavy while your legs remain passively elevated can help ease away the effects of the day. You may already be accustomed to this in Legs Up the Wall, yet simultaneously elevating the upper body and creating an opening across your chest brings an extra sense of expansiveness and calm.
How to: Set yourself up facing a sofa, chair, or pouf. If using a hard chair, place a blanket over the seat. Set up a block on the highest height under your head and a block on the medium height under the mid-back. Place a bolster or a couple firm pillows against the blocks to create a supported ramp for you. (If you don’t have blocks and a bolster, you can create a gently sloping support with stacked books and a couch cushion.)
Bring your legs onto the softa, chair, or pouf. Get close enough so your knees bend deeply and the backs of your knees feel supported. If you have a strap, place it strap around your shins just under the knees to keep the legs hip-distance apart rather than splaying out to the sides. If you don’t have a strap, wrap a blanket around the shins to create the same effect.
Sit with your back against at the base of the bolster and slowly lower the full length of your back onto it. Rest your arms gently alongside your body, slightly away from your sides, palms facing upward.
Soften your gaze. Take a full breath in and, as you exhale, allow your entire body to settle a little heavier into the props beneath you. If your arms dangle above the floor, place some pillows beneath them. Let every part of you feel supported.
Stay here and rest, noticing how the breath naturally deepens without any effort on your part. I recommend staying for 15 minutes, but any amount of time you can stay here will help.
When you’re ready, slowly make your way onto your back alongside your stack of props and bring both feet on the floor. If you like, take some subtle movement here. Then roll your body onto one side. Take a moment here.
Supine Twist
This prone pose is less intense than most twists, which results in the body being able to release more easily. When set up carefully, it can feel like you’re taking a long, slow exhalation throughout your entire body.
How to: Keep your setup for Restorative Boat in place. Sit with one hip alongside the bolster so you’re facing the side wall. Bend your knees and allow your hips to stack. Slowly lower your upper body onto your stack of props, twisting slightly to rest your chest and side body on the support. Turn your head to face the same direction as your knees. Notice if you need to lower the stack under your upper body for comfort. If there is any discomfort under the hips, bring a folded blanket beneath you for more support.
Stay here for 5 to ten minutes. Use your arms to slowly press yourself away from the prop stack and take your time as you make your way back to sitting. Turn so your other hip is sitting alongside the stack of props and repeat the twist on the other side.
Belly Savasana
This is one of the most underused restorative yoga poses in existence yet arguably one of the most powerful positions for nervous system regulation. The gentle compression against your belly brings support as well as grounded connection. And when the entire front body makes full contact with support, the nervous system quickly calms from the sensation that’s similar to self-hugging or deep pressure touch. It feels as if you’re being held without the work.
For people who have difficulty getting comfortable in traditional Savasana, this prone position often lands well.
How to: Bring the bolster lengthwise along the mat. Placing 2 blocks, side by side on the lowest level, at the end of the bolster closest to you. If the bolster is taller than the blocks, place a folded blanket on top of the blocks to create a similar height. Roll a secondblanket and place it near the other end of the mat for ankle support.
Come onto your hands and knees facing the blocks and bolster. Lower the front of your hip bones onto the firm support of the blocks and your belly and chest onto the cushiness of the bolster. Settle your ankles on top of the rolled blanket. Turn your head to one side, resting your cheek on the bolster. Let your arms rest wherever they feel most natural, whether alongside your thighs with your palms facing upward or with bent elbows bent in a cactus shape alongside your bolster. Soften into the support underneath you as you exhale. Stay here for as long as you wish.
Given my background in holistic wellness and mindful movement, and seeing the increasing demands on people’s time and energy here in Austin, if this trend of needing more restorative practices impacts you, here are three types of local professionals you might consider connecting with:
- Certified Restorative Yoga Instructors: Look for instructors specifically trained in restorative yoga, not just general yoga. They’ll understand the nuances of prop placement and how to create a truly supportive experience. Check for certifications from Yoga Alliance or similar reputable organizations.
- Licensed Acupuncturists: Acupuncture can be incredibly effective at calming the nervous system and releasing tension. Seek out practitioners with experience in treating stress and anxiety. The Texas State Board of Examiners of Physicians regulates acupuncture licenses.
- Mindfulness-Based Therapists: Therapists trained in mindfulness-based cognitive therapy (MBCT) or dialectical behavior therapy (DBT) can provide tools and techniques for managing stress and cultivating inner peace. Verify their credentials with the Texas State Board of Examiners of Professional Counselors.
Ready to identify trusted professionals? Browse our complete directory of top-rated Practice Yoga,evergreen experts in the Austin, Texas area today.