5 Restorative Poses to De-Stress After a Long Workday

After a full day of meetings, screens, and constant decision-making, your nervous system is often stuck in “on” mode. Restorative yoga helps flip that switch, inviting your body and mind into rest-and-digest. Below are five gentle, supported poses you can do at home to release tension and decompress, even if you’re tired and short on time.

1. Legs Up the Wall (Viparita Karani)

This pose soothes tired legs, calms the nervous system, and gently encourages circulation back toward the heart.

How to do it:

• Sit sideways with one hip against a wall.
• Gently swing your legs up the wall as you lower your back to the floor.
• Scoot your hips closer or farther from the wall until it feels comfortable.
• Let your arms rest away from your body, palms facing up.
• Close your eyes and breathe naturally.

Stay for: 5–10 minutes
Props (optional): Folded blanket or small pillow under your hips or head for added comfort.

Tips:

• Bend your knees and place the soles of your feet on the wall if your hamstrings feel tight.
• If your lower back is sensitive, keep your hips a few inches away from the wall instead of pressed against it.

2. Supported Child’s Pose (Balasana)

This pose relaxes the back, shoulders, hips, and mind. With props, it becomes a deeply nurturing position that invites you to let go of the day.

How to do it:

• Kneel on the floor, big toes touching, knees as wide as comfortable.
• Place a bolster or a stack of pillows lengthwise between your knees.
• Gently fold forward, resting your torso and head on the support.
• Turn your head to one side; halfway through, turn your head to the other side.
• Let your arms drape alongside the bolster or reach them forward.

Stay for: 3–5 minutes
Props (optional): Bolster, firm cushions, or a folded blanket.

Tips:

• If your hips don’t reach your heels, place a folded blanket between them.
• If your knees are sensitive, add a soft blanket under them.

3. Reclined Bound Angle Pose (Supta Baddha Konasana)

Perfect for opening tight hips and softening the belly, this pose also encourages deeper, calmer breathing.

How to do it:

• Lie on your back.
• Bend your knees and bring the soles of your feet together, letting your knees drop open to the sides.
• Slide your heels closer or farther from your hips until you find a gentle stretch.
• Rest your arms by your sides or place your hands on your belly and heart.

Stay for: 5–10 minutes
Props (optional): Pillows or folded blankets under each knee for support; a small pillow or folded blanket under your head.

Tips:

• There should be no strain in your inner thighs—add more height under your knees if needed.
• Focus on slow, even breaths, feeling your belly rise and fall under your hands.

4. Supported Forward Fold (Paschimottanasana Variation)

This pose helps release tension in the back of the body and can be especially soothing if you’ve been sitting all day.

How to do it:

• Sit on the floor with your legs extended straight in front of you.
• Place a bolster, several pillows, or a stack of folded blankets on top of your thighs.
• Hinge forward from your hips and rest your torso and head on the support.
• Let your arms relax wherever they naturally fall.

Stay for: 3–5 minutes
Props (optional): Bolster or stacked pillows; folded blanket under your sit bones if your lower back rounds.

Tips:

• Bend your knees slightly if your hamstrings are tight; you can place a rolled blanket under the knees.
• The stretch should feel soft and supported, not like you’re pulling or forcing yourself deeper.

5. Supported Savasana (Final Rest)

This is your full-body reset: a chance to integrate the effects of the previous poses and fully downshift from “work mode.”

How to do it:

• Lie on your back with your legs extended.
• Place a pillow or rolled blanket under your knees.
• Support your head with a small pillow or folded blanket so your forehead is slightly higher than your chin.
• Let your arms rest at your sides, palms facing up, slightly away from the body.
• Gently close your eyes.

Stay for: 7–15 minutes
Props (optional): Light blanket over your body for warmth; eye pillow or soft cloth over your eyes.

Tips:

• Notice the natural rhythm of your breath without trying to change it at first.
• If your mind is busy, silently repeat a simple phrase on each exhale, such as “Let go” or “I’m off duty.”

Making It a Simple Evening Ritual

You don’t need a long, elaborate routine to benefit from restorative yoga. Try this 20-minute sequence after work:

1. Legs Up the Wall – 5 minutes
2. Supported Child’s Pose – 3 minutes
3. Reclined Bound Angle Pose – 5 minutes
4. Supported Forward Fold – 3 minutes
5. Supported Savasana – 5 minutes

Dim the lights, silence your phone, and move slowly from one pose to the next. Over time, your body will start to associate these shapes with safety, rest, and the feeling of closing the workday behind you.