If you’re here that means you’re ready to begin a new way of working with your nervous system! These are the poses I’ve used in my personal practice to calm my overactive nervous system!
Want to get your hands on your own printable copy of the One Pose a Day guide?!
So, this is really simple…Pick One Pose a Day. Practice it for the amount of time it feels right to you. Begin to notice subtle shifts in your energy and emotions. And if you wish, feel free to practice a couple or all of the poses.
Yoga as a system is so much more than the asanas, or poses, that we think of when we hear the word “Yoga.” The system of yoga includes beautiful, guiding principles like compassion, honesty, and letting go, as well as breath practices, and meditation. Yoga poses are just one of the eight limbs of the system of yoga!
This guide is intended to introduce you to seven poses that offer subtle benefits for the mind and body, especially when paired with breath awareness. You are invited to pick just one of these poses to practice each day. Maybe you’ll pick a Forward Bend when you’re feeling overwhelmed, or you’ll choose Legs Up the Wall to peacefully end your day at home.
Don’t worry if life is chaotic. Just practice!
Even if pets or children interrupt you, it’s ok…Just practice One Pose a Day!
The important pieces to remember…
First and foremost, if you have any health concerns or injuries, seek advice from your physician before practicing yoga, and before proceeding with the practices listed here.
There’s no perfection here.
There’s no right or wrong.
Go with your gut…listen to your body…trust your inner wisdom.
Never push the body or breath beyond what feels easeful, comfortable, and safe.
Practice what’s feels right each day.
Allow the magnificent system of yoga to work for you!
The Poses…
FORWARD BEND
1×
0:00
-2:30
Standing with your feet comfortably placed below you, INHALE where you are, EXHALE while engaging the abdomen muscles, and fold forward at the waist. You may bend your knees a bit. Only fold so far as it feels comfortable. You may slide your hands down your legs when you fold forward. Pause. INHALE, keeping your spine long and straight and your core engaged, allow your chest to lead you back up to comfortably standing. You may repeat the movement paired with breath as much as you like. You may like to bring your arms above your head as you INHALE all the way up. You may like to EXHALE and pause in the forward fold for several breaths. Monitor your shoulders and jaws for tension, and release tension as you become aware of it. And BREATHE.
Contraindications: Those with osteoporosis of the lumbar spine or with disc issues should not use forward bend.
Benefits: Relaxing pose. Soothes the nervous system; stretches the back body.
Caution: When you drop your head below your heart you may feel lightheaded or dizzy. If this happens, please don’t bend so far into the pose, or pick another pose to practice!
TREE
1×
0:00
-3:39
Stand, balanced and strong, rooted into the ground. Feel the length in your spine, from your tailbone up to the crown of your head. Notice your connection to the earth. Become aware of your breath. Choose one foot to keep rooted into the earth. Take the heel of the other foot and place it to rest on top of the rooted foot. If you choose, you may take that foot up the rooted leg, placing it either below or above the knee (not on the knee). You can use a chair or the wall for help with balance. You may bring your hands into prayer position or you may allow your branches to grow up and sway with the winds. INHALE. EXHALE. Breathe. Be your tree. Stay here as long as you like, then switch sides.
Benefits: An energizing pose that improves sense of balance and connection to the earth.
SUNBIRD
1×
0:00
-3:39
Begin in tabletop, with your wrists approximately under your shoulders and your knees approximately under your hips. INHALE where you are, EXHALE and allow yourself to fall back to your heals, arms stretched out in front of you, palms down on the ground. Only move back as far as it feels comfortable to you. Your forehead may rest on the ground, or it may not. INHALE and lift yourself back up into tabletop. You may extend your chest a little bit forward, through your arms. You may bend your elbows a little bit. EXHALE, falling back. INHALE forward. Repeat. Allow yourself to get lost in the repetition of movement flowing with breath. When it feels right, EXHALE, falling back to your heels, and REST. And BREATHE.
Contraindications: Knee or wrist concerns
Benefits: Stretch for knees, ankles, neck, shoulders; helpful for sore lower backs.
Variation for Pregnancy: take the knees further apart.
APANASANA
1×
0:00
-3:36
Lying on your back, allow your feet to come off the floor and your knees to point toward the sky. Place your hands on your knees, fingers pointing toward the toes. INHALE where you are. EXHALE and draw the knees into the chest. INHALE the knees back up. EXHALE the knees into the chest. Repeat. Notice your back connected to the earth. Notice how the back meets the ground differently each time you move. Get lost in the flow of breath and movement.
Contraindications: Migraine; slip disc; high / low blood pressure; menstruation.
Benefits: A gentle, self soothing forward bend; offers a gentle stretch for and relaxes the lower back.
Caution: If pregnant, please consult with your physician as this pose may be contraindicated.
LEGS UP THE WALL (OR CHAIR)
1×
0:00
-4:54
Sit on the ground with knees bent and one hip against the wall. Turn your body so your legs move up the wall, use your arms and hands to gently lower your torso and head to the ground. You may also choose to place your legs on a chair, or another surface where your back is able to rest comfortably on the ground. Allow your arms to rest comfortably by your sides, or you may rest your hands on your abdomen or heart. Begin to notice your breath, and the rise and fall of your chest and abdomen. INHALE. EXHALE. Breathe. Notice. Rest here as long as you like, enjoying the relaxation of the pose.
Contraindications: Glaucoma and other eye conditions.
Benefits: Soothing for stress, overwhelm, worry, fatigue, mild sadness; headaches.
Caution: Keep your head straight and still, as moving it from side to side could cause injury to your neck.
SAVASANA
1×
0:00
-3:31
You may like to have blankets and pillows to help make yourself comfortable for this resting pose. Lying on your back, make yourself as comfortable as possible. Allow your arms to rest comfortably by your sides. Notice any tension that may be living in your body. Allow yourself, with each breath, to let go of this tension, releasing it into the earth. INHALE. EXHALE. Notice your natural breathing pattern, relax, and allow the gentle softness of peace and love to wash over you as you rest here. Rest as long as you like, enjoying the serenity you find in Savasana.
Benefits: Induces calmness and helps overcome stress; strengthens the immune system.
Caution: Those in their second or third trimester of pregnancy can lie on their side and use bolsters or blankets to prop their belly and knees. If there’s any question though, consult with your physician first!
Caution: Those with lower back pain may find more comfort in placing a bolster or blankets under the knees, or allowing the soles of the feet to come to the floor and the knees to bend.
MEDITATION
1×
0:00
-4:54
While it is not a yoga asana, or pose, Meditation is the crowning jewel of yoga. All asana practice prepares you to sit in Meditation. The benefits of Meditation are countless, and it is a practice you may like to do daily, with one of the poses here, or on its own.
Find a comfortable seat. Rooting into the ground at your sit bones. Allow your spine to be long, straight, and comfortable. Notice your connection to the earth. Notice the support, energy, and love being sent to you by the earth. Become aware of your breath. INHALE. EXHALE. Notice the PAUSE after each INHALE and EXHALE. Not changing your natural breath, continue to be aware of each INHALE and EXHALE, and the PAUSE between each. Sit as long as it feels comfortable to you today.
YOUR FREE GUIDED RELAXATION!
This 18 minute relaxation includes 7 minutes of silence!
ONE POSE A DAY - Postures to help calm an overactive nervous system!
ONE POSE A DAY - Postures to help calm an overactive nervous system!
Welcome to One Pose a Day!
If you’re here that means you’re ready to begin a new way of working with your nervous system! These are the poses I’ve used in my personal practice to calm my overactive nervous system!
Want to get your hands on your own printable copy of the One Pose a Day guide?!
Yes! Send my Guide!
So, this is really simple…Pick One Pose a Day. Practice it for the amount of time it feels right to you. Begin to notice subtle shifts in your energy and emotions. And if you wish, feel free to practice a couple or all of the poses.
Yoga as a system is so much more than the asanas, or poses, that we think of when we hear the word “Yoga.” The system of yoga includes beautiful, guiding principles like compassion, honesty, and letting go, as well as breath practices, and meditation. Yoga poses are just one of the eight limbs of the system of yoga!
This guide is intended to introduce you to seven poses that offer subtle benefits for the mind and body, especially when paired with breath awareness. You are invited to pick just one of these poses to practice each day. Maybe you’ll pick a Forward Bend when you’re feeling overwhelmed, or you’ll choose Legs Up the Wall to peacefully end your day at home.
Don’t worry if life is chaotic. Just practice!
Even if pets or children interrupt you, it’s ok…Just practice One Pose a Day!
The important pieces to remember…
First and foremost, if you have any health concerns or injuries, seek advice from your physician before practicing yoga, and before proceeding with the practices listed here.
There’s no perfection here.
There’s no right or wrong.
Go with your gut…listen to your body…trust your inner wisdom.
Never push the body or breath beyond what feels easeful, comfortable, and safe.
Practice what’s feels right each day.
Allow the magnificent system of yoga to work for you!
The Poses…
FORWARD BEND
Standing with your feet comfortably placed below you, INHALE where you are, EXHALE while engaging the abdomen muscles, and fold forward at the waist. You may bend your knees a bit. Only fold so far as it feels comfortable. You may slide your hands down your legs when you fold forward. Pause. INHALE, keeping your spine long and straight and your core engaged, allow your chest to lead you back up to comfortably standing. You may repeat the movement paired with breath as much as you like. You may like to bring your arms above your head as you INHALE all the way up. You may like to EXHALE and pause in the forward fold for several breaths. Monitor your shoulders and jaws for tension, and release tension as you become aware of it. And BREATHE.
Contraindications: Those with osteoporosis of the lumbar spine or with disc issues should not use forward bend.
Benefits: Relaxing pose. Soothes the nervous system; stretches the back body.
Caution: When you drop your head below your heart you may feel lightheaded or dizzy. If this happens, please don’t bend so far into the pose, or pick another pose to practice!
TREE
Stand, balanced and strong, rooted into the ground. Feel the length in your spine, from your tailbone up to the crown of your head. Notice your connection to the earth. Become aware of your breath. Choose one foot to keep rooted into the earth. Take the heel of the other foot and place it to rest on top of the rooted foot. If you choose, you may take that foot up the rooted leg, placing it either below or above the knee (not on the knee). You can use a chair or the wall for help with balance. You may bring your hands into prayer position or you may allow your branches to grow up and sway with the winds. INHALE. EXHALE. Breathe. Be your tree. Stay here as long as you like, then switch sides.
Contraindications: Low/high blood pressure; headaches; insomnia.
Benefits: An energizing pose that improves sense of balance and connection to the earth.
SUNBIRD
Begin in tabletop, with your wrists approximately under your shoulders and your knees approximately under your hips. INHALE where you are, EXHALE and allow yourself to fall back to your heals, arms stretched out in front of you, palms down on the ground. Only move back as far as it feels comfortable to you. Your forehead may rest on the ground, or it may not. INHALE and lift yourself back up into tabletop. You may extend your chest a little bit forward, through your arms. You may bend your elbows a little bit. EXHALE, falling back. INHALE forward. Repeat. Allow yourself to get lost in the repetition of movement flowing with breath. When it feels right, EXHALE, falling back to your heels, and REST. And BREATHE.
Contraindications: Knee or wrist concerns
Benefits: Stretch for knees, ankles, neck, shoulders; helpful for sore lower backs.
Variation for Pregnancy: take the knees further apart.
APANASANA
Lying on your back, allow your feet to come off the floor and your knees to point toward the sky. Place your hands on your knees, fingers pointing toward the toes. INHALE where you are. EXHALE and draw the knees into the chest. INHALE the knees back up. EXHALE the knees into the chest. Repeat. Notice your back connected to the earth. Notice how the back meets the ground differently each time you move. Get lost in the flow of breath and movement.
Contraindications: Migraine; slip disc; high / low blood pressure; menstruation.
Benefits: A gentle, self soothing forward bend; offers a gentle stretch for and relaxes the lower back.
Caution: If pregnant, please consult with your physician as this pose may be contraindicated.
LEGS UP THE WALL (OR CHAIR)
Sit on the ground with knees bent and one hip against the wall. Turn your body so your legs move up the wall, use your arms and hands to gently lower your torso and head to the ground. You may also choose to place your legs on a chair, or another surface where your back is able to rest comfortably on the ground. Allow your arms to rest comfortably by your sides, or you may rest your hands on your abdomen or heart. Begin to notice your breath, and the rise and fall of your chest and abdomen. INHALE. EXHALE. Breathe. Notice. Rest here as long as you like, enjoying the relaxation of the pose.
Contraindications: Glaucoma and other eye conditions.
Benefits: Soothing for stress, overwhelm, worry, fatigue, mild sadness; headaches.
Caution: Keep your head straight and still, as moving it from side to side could cause injury to your neck.
SAVASANA
You may like to have blankets and pillows to help make yourself comfortable for this resting pose. Lying on your back, make yourself as comfortable as possible. Allow your arms to rest comfortably by your sides. Notice any tension that may be living in your body. Allow yourself, with each breath, to let go of this tension, releasing it into the earth. INHALE. EXHALE. Notice your natural breathing pattern, relax, and allow the gentle softness of peace and love to wash over you as you rest here. Rest as long as you like, enjoying the serenity you find in Savasana.
Benefits: Induces calmness and helps overcome stress; strengthens the immune system.
Caution: Those in their second or third trimester of pregnancy can lie on their side and use bolsters or blankets to prop their belly and knees. If there’s any question though, consult with your physician first!
Caution: Those with lower back pain may find more comfort in placing a bolster or blankets under the knees, or allowing the soles of the feet to come to the floor and the knees to bend.
MEDITATION
While it is not a yoga asana, or pose, Meditation is the crowning jewel of yoga. All asana practice prepares you to sit in Meditation. The benefits of Meditation are countless, and it is a practice you may like to do daily, with one of the poses here, or on its own.
Find a comfortable seat. Rooting into the ground at your sit bones. Allow your spine to be long, straight, and comfortable. Notice your connection to the earth. Notice the support, energy, and love being sent to you by the earth. Become aware of your breath. INHALE. EXHALE. Notice the PAUSE after each INHALE and EXHALE. Not changing your natural breath, continue to be aware of each INHALE and EXHALE, and the PAUSE between each. Sit as long as it feels comfortable to you today.
YOUR FREE
GUIDED RELAXATION!
This 18 minute relaxation includes 7 minutes of silence!
Send my Free Guided Meditation!
Interested in working together to develop your personalized yoga and meditation practice? Contact me today!
Let's work together!