5 Restorative Yoga Poses for Stress Relief from Kate Hudson’s Yoga Instructor

If you’re like most, dealing with social distancing, virtual learning, and remote jobs has wreaked havoc on your ability to manage stress. It’s only natural that you may feel like your anxiety levels are through the roof right now, with so little control over the seemingly endless disruptions to your normal day-to-day life.

Thankfully, there is a simple way to cope with all of this heightened stress and anxiety, according to author and fitness expert Desi Bartlett M.S., CPT E-RYT, who has worked with celebrities including Kate Hudson and Alicia Silverstone. Her go-to recommendation? Give restorative yoga for stress relief a try. You may be surprised by the outcome, regardless of whether you’re stepping on the mat for the first or the 50th time.

“In 2020, the world has been a roller coaster,” says Bartlett. “The collective stress is a result of a constant state of fight-or-flight. When we are in fight-or-flight, stress hormones are released and our muscles grip and tense. Restorative yoga is like a healing elixir for the nervous system. The internal movement of the breath becomes an anchoring focus as you allow your body to soften into each pose and breathe deeply. The depth of the breath and the easy, passive stretching are nourishing to the nervous and musculoskeletal systems, helping you connect to a deep sense of peace and calm.”

Here, Bartlett shares a 5-pose restorative yoga sequence she created exclusively for Lulus. So sit back, relax, and get ready for some well-deserved rest and relaxation. “I would recommend doing this sequence 3 to 4 times a week,” she says. “This practice is around 30 minutes and is like a warm hug for your body that can be practiced at any time of day. Enjoy it after spending a long day online and imagine the day’s activities being washed away with each breath.”

Props: Two yoga blocks, a bolster, and a workout mat

Supported Heart Opener

• Begin in Child’s Pose and ground your energy. Feel the earth supporting you as you begin to let go of stress and tension.
• Come up to all fours and place your triceps on your blocks. Allow your forehead to rest on the bolster.
• Keep your hips easily lifted as your upper body softens with each breath. Enjoy several deep breaths and work towards maintaining the shape of the pose for 2 to 3 minutes.

Supported Pigeon Pose

• Place a bolster near the front of your yoga mat laying horizontally with your blocks in front of your bolster.
• Begin in Downward-Facing Dog.
• Inhale as you lift your right leg.
• Step your right foot in front of the bolster and toe-heel your right foot over to the left until your front leg is at a 90-degree angle resting on the floor. Feel the support of the bolster under your hips. Inhale to lengthen your spine.
• Exhale and fold forward, placing your forearms on the blocks. Enjoy 3 to 5 minutes of this pose on the right side.
• Return to Downward-Facing Dog and repeat on the left side.

Supported Wide-Legged Forward Fold

• Begin in a comfortable seated position. Place a bolster in front of you with your blocks on top, leaving space for your head.
• Open your legs as wide as you comfortably can. Bring your hands onto your blocks in front of you. Inhale and elongate your spine.
• Exhale and fold forward, maintaining the length in your spine. Enjoy 3 to 5 minutes in this pose, anytime that you feel your spine rounding.
• Come halfway up on your inhalation. Exhale and fold forward again.

Butterfly Pose

• Set your blocks up so that one block is tall and the other block is short and perpendicular to the tall block. Lay your bolster over the blocks to create a supported, incline pillow.
• Sit with your tailbone against the bottom front edge of the bolster. Bring the soles of your feet together and allow your knees to gently open as gravity carries them towards the floor.
• Slowly lay down on your bolster. Open your arms slightly and turn your palms towards the sky. Close your eyes and completely let go.

Supported Savasana

• From Butterfly Pose, simply extend your legs to a straightened position. Allow your feet to fall into an open, comfortable position. Make any minor adjustments that will allow you to relax completely.
• Breathe softly and easily and allow each muscle in your body to release. Enjoy 5 to 10 minutes in this pose.

Not all exercises are suitable for everyone; only you know your own body and limits. Yoga or any other exercise program may result in injury. Please consult a licensed healthcare professional before starting any exercise program.

Do you do yoga for stress relief? Tell us in the comments–and shop our Activewear collection for cute workout looks!

Images via Desi Bartlett