Deep Rest

Twenty-five supported minutes. The hardest practice is doing less.

25 minutesVery gentlebeginnerNeeds: Mat, Bolster or cushions

This is the full restorative session: four shapes, each held for minutes, each propped until it asks nothing of you. Couch cushions and folded blankets substitute perfectly for yoga bolsters.

The practice is staying put. Around minute two of each hold the fidgeting stops; around minute three something lets go that you didn't know was held. That's the part you came for — don't leave before it.

The sequence

  1. 1
    Child's Pose (Balasana)
    Child's PoseBalasana

    3 minutes

    Chest on a bolster or stacked cushions, head turned to one side (swap halfway).

  2. 2
    Reclining Bound Angle (Supta Baddha Konasana)
    Reclining Bound AngleSupta Baddha Konasana

    5 minutes

    Cushions under both knees and the head. Zero stretch sensation is correct.

  3. 3
    Legs Up the Wall (Viparita Karani)
    Legs Up the WallViparita Karani

    8 minutes

    Hips a hand-width from the wall; arms wide, palms up.

  4. 4
    Supine Twist (Supta Matsyendrasana)
    Supine TwistSupta Matsyendrasana

    3 minutes per side

    Knees on a cushion; let the shoulders be heavy.

  5. 5
    Corpse Pose (Savasana)
    Corpse PoseSavasana

    5 minutes

    Blanket over you — body temperature drops in stillness.

Breath

No technique. Watch the breath breathe itself; it will slow without your help.

To finish

Roll to one side, pause, and sit up slowly. Re-enter the day at half speed if you can.

Prints clean — pin it where you'll practice.

Where this fits

For feeling restored · calm — works home, bed.