4 stretches to de-stress and feel your best

Unlike hibernating animals, humans are not designed for months-long vacations where we just sleep (as tempting as that may sound). Yet we are part of nature. And that means we have our own cycle of energy, rest and renewal – if we can slow down long enough to tune into it.

Whether it’s exercising more consciously in the morning or sleeping with your phone in another room, there are subtle ways to engage in the necessary, much-needed and well-deserved slowness that allows us to de-stress whenever we want.

One of those ways can be found on your yoga mat: 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 calm the body and mind. Practice them as a series or choose one if you need to relax and feel as unhurried as nature during the fall.

You will need two blocks or stacks of books and a pillow or cushion.

1. Supported fishing position

The Supported Fish Pose is a gentle backbend and heart opener and also helps energize the front body by stretching the chest and shoulders.

How:

1. Sit on the floor. Place one block on the highest setting just behind you and another block on the medium setting, about a foot behind the other block. Place a bolster lengthwise on top of the two blocks.
2. Lie back on the pillow so that the highest block supports your head and the middle block supports the space between your shoulder blades. Rest your arms at your sides with your palms facing up and extend 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 pillow and floor. Close your eyes or soften your gaze in the supported fish pose.
3. Breathe deeply and sit for 8-10 minutes, or however long you feel comfortable.

2. Supported Bridge (Setu Bandha Sarvangasana)

Unlike an active Bridge Pose where you tense your muscles, this supported version helps loosen the hip flexors while relaxing the body. Gently pull your chin toward your chest for a chin lock (jalandhara bandha), which yoga tradition suggests can restore mental clarity.

How:

1. Lie on your back with your knees bent and your feet hip-width apart.
2. Lift your hips and place a block or pillow under your sacrum. Lower your hips and rest the weight of your body on the support. Rest next to your body with your palms facing up. Close your eyes or soften your gaze in the supported bridge pose.
3. Breathe deeply and stay here for 8-10 minutes, or however long you feel comfortable.

3. Supported Forward Fold (Uttanasana)

It is thought that bringing your head down helps calm the mind and encourage inner focus. Practicing this in the supported forward fold will release tension in the neck and shoulders, helping you recover physically and mentally. You can also practice this pose while standing in front of a chair or couch and using the chair as support.

How:

1. Stack 2 blocks on top of each other at the highest position. 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 and lower your forehead to the top block. Place your hands on the floor on either side of the stacked blocks or grab the top block on which your head rests, relaxing your neck and letting your arms hang. Keep your knees slightly bent in the supported forward fold.
3. Breathe deeply and stay here for 2-4 minutes, or however long you feel comfortable.

4. Legs against the wall (Viparita Karani)

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

How:

1. If you know you prefer some support under your lower back, place a pillow, folded blanket, or pillow against the wall.
2. Sit on the support (if used), lower onto your back and carefully climb the wall with your legs. Rest your arms at 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.