6 restorative exercises to relieve stress and help you slow down


Life in today's world may feel overwhelming with our daily list of tasks that does not seem to end ever. You can spend one thing away just to add two more tasks to complete. As a working mother, I know how difficult it can be to breathe between all the employability.

"Self-care" is a popular social media keyword right now, and it is great that we women have more discussions about caring for ourselves. I think what self-care is all about and that there is no right or wrong way to nourish the mind, the body and the spirit.

Only you can know what works for you so that you can feel joy, experience self-preservation and do it in alignment with your truth.

When I became a working mother, my schedule was quickly filled – so much I had never had time to do anything except taking care of my son, taking him to school, cleaning, running jobs, working, planning clients , transferring, studying for my consecutive examinations, paying bills, finding a place to live,

There was always something or someone who needed my attention – every moment awakening. This left me feeling tired, anxious and exhausted by the energy. I did not know how much I left to me before a damage.

I kept going until one day, while I made my son's bed, I threw my back. I could not walk for two whole days. I had to cancel my client sessions, ask for help with my son and work around the house. My body told me to push the pause button and concentrate on caring for my needs.

And during these two days I passed on my back, I realized that the slowing was just the self-care I needed and that it was okay to ask for support.

Now that my back is better and that I'm back to my feet, I incorporate some relief exercises as a form of self-service and slow down and ruin the days when I feel totally overwhelmed, tired or anxious.

Today I want to share six exercises that can help you. These relief exercises can help you relax tension in your body, adjust your central nervous system, improve sleep quality and quality of movement, increase blood flow,

In addition, these exercises can help you move from the sympathetic nervous system that activates the fight or flight response to the parasympathetic nervous system that helps you relax, slow down your heartbeat, and relax tension in your muscles gastrointestinal sphincter that can in turn help digestion.

What do you need

  • A yoga booster or a foam roll (you can also just throw a bunch of blankets and pillows)
  • A yoga block
  • A belt strap (you can also use a larger resistance band)
  • A little towel

1. Diaphragmatic breathing

  • Sit in a comfortable walk with legs crossed. You can sit in a reinforcement to support the lower back if it is more comfortable for you. Take a light object such as a half-roll of foam, a yoga block or a book and place it on your chest.
  • Observe whether it is upward or forward. If it points upwards, point your shoulders until the object points straight. This will help in the position of the ribs that will support more functional breathing.
  • Place your left hand on the underside and your right hand on the lower cavities.
  • Take a deep breath and breathe in your hands, expanding your trunk.
  • Take a deep breath and feel that your body falls away from your hands and your abdominal muscles come to one another and contract.
  • Allow the breath to start and finish from the lower half of your trunk.
  • Once you feel comfortable with where your breath begins and ends you can rest your hands on your thighs and close your eyes or soften your gaze.
  • Take 10 deep breaths here, or more if you want.

Diaphragm breathing will help you de-stress, support body alignment and motion quality. As you continue to exercise the rest restorative exercises in this program, I invite you to take a moment to check in with your breath.

2. Psoas release

  • Place a large, firm yoga support or blankets and pillows on the floor and lie down, positioning the end of the bracket with your middle back (exactly where the bra strap or heart monitor strap will work).
  • Extend your feet to the floor and see if your back is arched and the sides are raised. If the sides are lifted or you have a bow on your back, add more reinforcement until your ribs are down.
  • Keep your chin trapped in. If it is difficult to keep the chin from tilting upward to the roof, you can use extra reinforcement under your head.
  • Once you find a comfortable position, lower your hands on the floor next to your body.
  • Take deep breaths and with each exhalation encourage your ribs to fall and the tendency to the front of your body to dissolve.

This position will help you release the tension in the psoas muscles, which often become short and tight from the seat and the ride. Spend here at least 5 minutes to get the benefits of this restorative exercise.

3. Release Psoas with Angel Flooring

  • Place a large, firm yoga support or blankets and pillows on the floor and lie down, positioning the end of the bracket with your middle back (exactly where the bra strap or heart monitor strap will work).
  • Extend your feet to the floor and see if your back is arched and the sides are raised. If the sides are lifted or you have a bow on your back, add more reinforcement until your ribs are down.
  • Keep your chin trapped in. If it is difficult to keep the chin from tilting upward to the roof, you can use extra reinforcement under your head.
  • Relax the back of your hands on the floor horizontally on each side, with your elbows slightly bent and lifted from the floor.
  • You can stay here to stretch your chest and shoulders or you can begin to sneak your hands (like an angel of snow) up and down keeping the back of your hand on the floor and the elbow is lifted to go a little longer .

This will encourage external rotation on the shoulder, stretch the chest muscle and the anterior deltoid muscle.

4. Release Flex Hip (Single and Double Foot)

  • Lie on your back, bend your knees and place your feet in the width of the basin with vertical corners.
  • Lift your hips and push a yoga arm or yoga block under your tail.
  • The goal is to let gravity bring your hips out of hip flexion and hip extension. You want your pelvis to face your face without turning your gluteal muscles or "actively" tilting your pelvis.
  • Keep your chin covered and bat, while resting here and taking deep breaths.

To get deeper, you can take your arms around a thigh and pull your knee against your chest while you bring the opposite foot off the floor and extend the knee. Keep your knee straight and your heel off the ground. Hold for about 1 minute and then move the legs.

5. Quad Stretch with strap

  • Lie on your stomach with a towel wrapped under your chest so your pubic bone rests on the floor.
  • Keep your hips on the floor and your pubic bone touches the floor, bend a knee and pull the heel towards the same side of the hip.
  • Go only as long as you can before your hip starts to bend (your pubic bone starts to come out of the floor) or feel pulling your back.
  • Hold for 1 minute and then move the sides.

To go further, you can wrap a yoga strap around your ankle and sink it on the same shoulder. Hold the leash with both hands and bend the knee. Use the top of the body to pull the foot up and move on as far as you can while holding the pubic bone on the floor and your hips on the ground.

Hold for 1 minute and then move the sides. (If you do not have a strap you can get back and hold the outside of the ankle with your hand.)

6. The subject of the child

  • Come on your hands and knees and put your knees away and your big fingers together.
  • Sit your hips back to your heels as you reach your hands forward. You will feel a stretch along the sides of your back, low back and buttocks.
  • Rest your forehead on the floor and rest here for 1 minute.

If this bothers your knees, you can place a small towel under your knees to keep the knee joint fully bending. You may also want to try stretching your calves, sometimes the tight muscles of the calves can make it uncomfortable.

I like to do these restorative exercises in the evening watching a show with my son, but you can do it whenever you want. I recommend at least one minute for each exercise to really benefit from muscle release. The goal is to relax and allow gravity to help unleash the tension in your body.

They may not look like big moves, but there is much movement going on in your body with each of these restorative exercises.

Take deep breaths and enjoy a good book or demo while moving your body. Yes, even this is a move. Enjoy the sweetness in slowing down.