In this practice, we will explore various poses that will help you find calmness and peace within yourself. Prepare yourself by gathering a bolster or any prop that can provide support and comfort during the long holding postures to come.

Restorative Pose: Baddha Konasana

Begin by lying 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 comfortable position and gradually relax into the pose. If this position feels intense, you can modify it by keeping your knees together and your ankles wide.

Take this time to completely relax and let go of any unnecessary tension in your body. With each exhale, release any physical or mental stress you may be holding onto. Allow yourself to sink deeper into relaxation.

Supine Spinal Twist

From the previous pose, slowly bring your hands to your thighs and assist your knees together. Keep your right knee in and extend your left leg long on the mat. Draw your right knee across your body for a supine spinal twist. Breathe deeply and feel the gentle massage of your torso with each breath. Release any unnecessary tension and let go of any thoughts or thought patterns that no longer serve you.

After a few breaths, slowly release the twist and draw both knees into your chest. Take a moment to reset and prepare for the other side. Extend your right leg long and draw your left knee across your body. Find your variation of the supine spinal twist and allow your breath to naturally lengthen your torso on the inhales and relax you into place on the exhales.

Cow Facing Legs Variation

Now, let's move into a seated position and bring your bolster to the front of your mat. Cross your legs so that your right leg is under and your left leg is over. Stack your knees as best as you can and draw your ankles in towards your hips. Slowly fold forward over your legs, using the bolster to support the weight of your head. This pose provides a deep stretch for your hips and thighs, allowing you to release any tension stored in these areas.

If you prefer a modified variation, lie down on your back and cross your knees left over right. Hold onto your knees or shins, or if you're feeling flexible, your ankles. Relax into the pose and let your breath guide you deeper into relaxation.

Final Relaxation: Shavasana

After releasing from the previous pose, take a moment to lie down on your back with your legs a little wider than hip distance. Allow your feet to fall open and your arms to rest by your sides. Close your eyes and bring your attention to your breath. Feel your whole body becoming heavy and soft with each effortless exhale. Let go of any remaining tension and surrender to the present moment.

Stay in this final relaxation pose, known as Shavasana, for as long as you need. Observe the sensations in your body as your blood flows through the areas that were opened and compressed during the practice. Enjoy the deep sense of peace and tranquility that arises from within.

When you're ready to conclude the practice, gently bring small movements back to your fingers, toes, ankles, and wrists. Roll over onto one side and pause for a moment in a fetal position. Press yourself up to a seated position with your hands in your lap and take a moment to notice how you feel. These poses are designed to help you find stress relief, mindfulness, and emotional wellness. By incorporating these poses into your daily routine, you can enhance your mental fitness and build resilience. Remember to listen to your body and modify the poses as needed. Embrace the peace and serenity that yoga brings to your life.