Centering Movement & Breath + Restorative Poses

Welcome to a calming journey of centering movement, breathwork, and restorative poses that will help you unwind, relax, and rejuvenate your body and mind. In this practice, we focus on gentle movements paired with deep breathing exercises, followed by restorative poses that allow for deep relaxation and restoration.

Centering Movement & Breath

Start by finding a comfortable seated position on your yoga mat. Close your eyes and take a few deep breaths, allowing yourself to arrive fully in the present moment. Begin to move your body gently, following the rhythm of your breath.

As you inhale, lengthen your spine and reach your arms overhead. As you exhale, gently twist your torso to one side, allowing your gaze to follow. Inhale back to center and exhale to the other side. Continue this flow, syncing your movements with your breath.

Next, transition into gentle neck rolls, shoulder rolls, and side stretches, maintaining a connection with your breath throughout. These movements help release tension and create space in your body.

Restorative Poses

After centering movement and breathwork, it's time to settle into restorative poses that promote deep relaxation. Grab a bolster, pillows, blankets, or any props you have available to support your body in these poses.

1. Supported Child's Pose: Place a bolster or stack of pillows on your mat. Kneel down and stretch your arms forward, resting your forehead on the bolster. Breathe deeply into your lower back and let go of any tension.

2. Legs-Up-the-Wall Pose: Sit close to a wall and swing your legs up, resting them against the wall. Support your lower back with a pillow or folded blanket. Close your eyes and focus on your breath as you enjoy the gentle inversion.

3. Reclining Bound Angle Pose: Lie down on your back and bring the soles of your feet together, allowing your knees to fall open to the sides. Support your knees and head with pillows or blankets for added comfort.

Stay in each restorative pose for 5-10 minutes, allowing your body to fully surrender and relax. Focus on deep, mindful breathing to enhance the relaxation response.

After completing these restorative poses, slowly transition back to a seated position. Take a moment to notice how your body and mind feel after this practice. Carry this sense of calm and centeredness with you throughout your day.

Remember to listen to your body and modify the poses as needed to suit your comfort and flexibility level. Regular practice of centering movement, breathwork, and restorative poses can help reduce stress, improve sleep quality, and enhance overall well-being.

Embrace the power of centering movement, breath, and restorative poses to nurture yourself from the inside out. Find moments of stillness and peace amidst the busyness of life, and let your practice be a sanctuary for your body and soul.