The ONLY Yoga Posture You Need this Season
I cannot believe I have waited this long to introduce my absolute favorite posture of all time, but better late than never, right? To make my ‘favorites’ list, a posture has to be simple and accessible for most bodies. And this one most certainly checks that box. It can be practiced on the floor OR a bed, doesn’t require fancy yoga equipment, it’s simple, and has a ton of great options for modifications. LITERALLY all you have to do is lie down.
But don’t be fooled: simple does NOT equal ineffective. I’m telling you, this is a magical posture that fixes all problems. The most common reaction when I put a client in this posture is “Oh! Wow!” Almost. Every. Time.
Tired? This is where you’ll find your second wind. Wired and can’t relax? It’ll have you chilling in no time. Trouble sleeping? Just try a few minutes here. Anxious? Again see above- the ultimate chill station. Depressed? I promise you’ll be breathing a little easier after this one. Headache, backache, neck pain, sore hips? Check, check, check, and check. Burnt your Christmas dinner? This won’t fix it, but I promise you’ll care a lot less ;) Mother-in-law overstayed her welcome? Once she sees you in this pose, she’ll get the message and tip toe her way right out of there before you even realize she left.
Okay, okay, I may be going a bit too far. Of COURSE no one posture fixes all problems, and no one posture works for every person, but this one comes about as close as you can get to perfect.
Constructive Rest
To make my ‘favorites’ list, a posture has to be simple and accessible for most bodies. And this one most certainly checks that box. It can be practiced on the floor OR a bed, doesn’t require fancy yoga equipment, it’s simple, and has a ton of great options for modifications. LITERALLY all you have to do is lie down.
While constructive rest is not a traditional yoga asana, (it comes from the Alexander Technique for postural awareness) it is a great complement to a yoga practice, and just as easily stands alone as its own practice. I take it a step further from the Alexander Technique method, elevating the lower legs as well. This adds a bit of the inversion benefit of viparita karani, and I find that for most, it makes it even easier for the muscles of the lower body to relax.
What you’ll need:
-A comfortable place to lie on the floor
-blanket or small pillow for the head
-Chair, ottoman, or other low piece of furniture (optional)
Setting up the Posture
Step 1
Carefully come to the floor and lie down on your back. Take a blanket or thin pillow and place it underneath the head to support the head and neck. Adjust the support until you’re comfortable. (TIP: A slight tuck of the chin usually helps to relax the neck.)
Step 2
Now, we’ll find the most comfortable possible leg position for you. Traditionally, you’ll bend the knees, sliding the feet in towards you to the point where your back and legs feel the most relaxed. (For some that will be fairly close to the body, for others, a little farther away.)
Option 2: Rest your feet and calves on the seat of a chair placed a few inches away from the hips. (Choose a chair height and distance from the hips that allows the knees and hips to be bent at roughly a 90 degree angle.)
Step 3
Be here! (Told you it was simple.) Your only two jobs for the rest of the time you’re in this pose are to 1) breathe, and 2) encourage your body to relax. Diaphragmatic breathing is good, and this is actually an optimal position to work on diaphragmatic breathing, but any slow and steady breath is fine. In all honesty, as you spend time in this posture, your breath is likely to settle and even out anyway.
Really, just this position + time spent will do most of the work for you. 5 minutes is good, 10 minutes is great, 20 minutes will probably have you floating out of the room once you get up.
So lie down, get comfy, and enjoy.
Additional tips:
A body scan is a great way to spend the time, or put on your favorite music, a guided meditation, or even just some white noise.
Knees flaring out in the chair? Wrap a yoga strap around them to support them.
Knees feel unsupported when feet are on the floor? Let them drop in and rest against each other, OR place a bolster underneath them.
If you are trying to manage anxiety or chronic pain, or already know you’re a weighted-blanket type of person, you can place sandbags or a weighted blanket on your torso and/or legs for added support. Headache? Try a small sandbag on the forehead, or a heavy eye pillow. (I often would place one sandbag on my forehead and one on my chest after coming home from long commutes.)
I can’t think of a better time of year to start practicing this posture than the holidays. We’re all out running errands and fulfilling social commitments on top of our normal workload, so we’re less likely to have the time, energy, or focus needed for many of our usual stress-management go-to’s. But we all have access to 5 minutes and a floor.
So try it out tonight. You’re welcome in advance.