In this practice, we will focus on deep breathing and holding postures to find stillness and calmness within ourselves. Grab your bolster or any prop that makes you comfortable and let's begin.

Seated Meditation

Start by finding a comfortable seated position on your mat. Close your eyes and take a moment to observe your breath moving in and out through your nose. This is a meditative practice, so we will minimize cues and allow you to find your stillness. Whenever you feel distracted, bring your attention back to your breath.

Supine Baddha Konasana

Lie down on your back and bring the soles of your feet together, allowing your knees to fall open. You can rest your hands on your belly or take your arms overhead with fingertips touching. Find a variation that feels comfortable for you and relax into the pose.

Supine Spinal Twist

Draw your knees into your chest and extend your left leg long on the mat. Cross your right knee over your body for a supine spinal twist. Breathe deeply and massage the muscles in your torso with each breath. Release any unnecessary tension and let go.

Switch Sides

Switch sides and extend your right leg long on the mat. Cross your left knee over your body and find your variation of the supine spinal twist. Notice how your breath naturally lengthens your torso and relaxes you into place.

Forward Fold

Move to a seated position and bring your bolster to the front of your mat. Extend your legs in front of you, hip-distance apart. Gently bend your knees and fold forward, finding a moderate-intensity stretch. Use the bolster for support if needed and relax your head, shoulders, and upper back. Breathe deeply and allow your whole body to relax.

Propped Bridge

Draw your feet in towards your hips and press your weight down through all edges of your feet. Lift your hips off the mat and slide a bolster underneath your sacrum. Find a leg variation that serves you and relax into the pose. You can also extend your legs long on the mat or try reaching your arms overhead with fingertips touching.

Final Shavasana

Release your legs and take a wide-legged final shavasana. Let your feet fall open and relax your whole body. Close your eyes, soften your muscles, and focus on your breath. Feel the peace washing over your body and enjoy the deep relaxation.

Conclusion

Take your time as you come out of the practice and notice how you feel. Mindful yoga practices like this one can help you find relaxation and relieve stress. Incorporate these techniques into your daily routine for a happier and healthier life.