Restorative Yoga


Supported Spinal Twist (Jathara Parivartanasana)



Why You Need to Do It:

Have you ever had one of those days when you just need to be held up and supported so you can drift off into your happy place? Well, my friend, this pose is for that sort of day.

Supported Spinal Twist frees the tension and stress from the day from your spine, shoulders and hips. This pose helps to calm the mind and open up the lungs. Supported Spinal Twist is detoxifying and gently energizing as it encourages blood to flow to the organs.

Your thoughts will dissipate into the ether....

 “When there is no mind, you are in yoga; when there is mind you are not in yoga. So you may do all the postures, but if the mind goes on functioning, if you go on thinking, you are not in yoga. Yoga is the state of no-mind. If you can be without the mind without doing any posture, you have become a perfect yogi. It has happened to many without doing any postures, and it has not happened to many who have been doing postures for many lives."-Osho 

How to get in to it:

For ultimate benefits, you’ll want to pull some props aside. If you don’t have yoga bolsters, large pillows will do. Bolsters are best though. A bolster, two blocks and two blankets.

I’ll walk you through set-up.

1)       Two blocks on high and medium setting


2)         Lay your bolster over the blocks creating an incline

3)         Fold a blanket or pillow at top of bolster


4)         Bring your hips to the base of the bolster and place a blanket between your legs to soften the space between bony ankles and knees



6)         Set an eye pillow on your shoulders or cover your eyes


How Long to Hold?

5-7 minutes per side will do. Set your phone alarm to something soothing.

This is a great pose for try after a long and stressful day at work.

So...what do you think?


Hump Day Stress Buster Yoga Pose- Legs Up the Wall

Legs Up the Wall (Viparita Karani)


Why You Need to Do It:

Because we live in stressful times my friend!

Legs up the wall, is one of the most calming restorative yoga poses out there. Are you ready for these benefits? Legs up the wall balances the nervous system, increases circulation, increases blood flow, cleanses the lymph nodes, aids in digestion, reduces stress, lowers the blood pressure, quiets the mind, relieves water retention, refreshes the internal organs and helps to calm anxiety. Long story short, this heart and hip opening yoga pose is AMAZING!

How to get in to it:

This pose can be practiced with no, minimal, or (for a super duper luxurious treat) many props. 

You might want to have the following items (props) on hand:

eye pillow

sand bag hand weights





If you're using props, your setup might look something like this. Props are optional, so you can use one or all of these. Place a bolster towards the base of your yoga mat, about an inch from the wall. Over your bolster, place a folded blanket. Fold another blanket and set it on your mat perpendicular to the bolster. Your setup should make the shape of the letter T. Place a yoga strap around the middle of your thighs.

Now to get into the pose....

Sit at the edge of your bolster bringing your shoulder and hip against the wall. Lower down to your elbows and fan your legs upwards. Your spine will run the length of the blanket. You may have to shimmy forwards a bit until you can feel the wall against your sits bones and the backs of your legs and heels. 

Allow your head to soften into the mat beneath you. Hold your arms out to the side, letting your hands grow heavy as you release your shoulder blades. 

To add finishing touches with the props, bend your legs and place a folded blanket on top of your feet to ground your hips. Use weighted sand bags in each hand for grounding and then set an eye pillow over your eyes to cancel out light. 

Let your blissful journey begin!

How Long to Hold?: 

If you are new to this pose, five minutes is a good place to start. The more you practice Legs Up the Wall, the more comfortable it will become. For those used to the pose 10-15 minutes is ideal. 

This is an excellent before bed pose. You also might try this after getting home from work before you settle into your life at home. 


10 minutes of Legs Up the Wall a day will help keep the doctor away...

Is Legs Up the Wall pose a part of your yoga routine? Let me know how you feel about it in the comments below. 

For more on Restorative Yoga, check out Reclining Bound Angle Pose and 5 Restorative Yoga Poses for Relaxation!