Category Archives: Poses by Type

Rest Your Way to Self-Love

Try this variation of Savasana to give your mind, body, and spirit a break from everyday stress and a view into contentment.

When I took my first yoga class, I did not like Savasana. Not even the tiniest bit. I had enjoyed the active stretching poses, and when asked to lie down on my mat at the end of class, I felt confused about what we were doing and why we were doing it. I had negative judgments about “lying here and wasting time.” Needless to say, I was soon sold on the absolute value of being still. Now, I fly all over the world teaching people to do nothing—and I’m here to show you how it’s done.

See also Tempted to Skip Savasana? 10 Top Yoga Teachers Explain Why It’s the Most Important Pose

This pose…

  • Is familiar to almost all yoga students. 
  • Creates the potential for very deep relaxation. 
  • Can be practiced with a variety of setups, with or without props, depending on the circumstances. 
  • Is the most basic pose of Restorative Yoga and thus the most important. 
  • Lowers blood pressure. 
  • Effectively slows heart and respiratory rates. 
  • Remains a good choice for practitioners with no lower-back issues.

Avoid this pose if you…

  • Cannot easily get up from or down to the floor. 
  • Are past the first trimester of pregnancy. 
  • Have experienced some form of trauma that makes you anxious or uncomfortable to lie on the floor in a vulnerable, open position.


  • 1 sticky mat 
  • 1 bolster 
  • 1 block (If you are using a round bolster, you do not need a block.) 
  • 5 firm blankets, including a covering blanket (not shown) 
  • 1 eye bag or hand towel to cover your eyes 
  • 2 large eye bags, one for each hand (optional, not shown)

See also The Best

How to Practice Sama Vritti Pranayama (Box Breathing)

Try Sama Vritti Pranayama (Box Breathing) when you’re stressed, anxious, or upset.

Sama Vritti Pranayama is a powerful relaxation tool that can help clear your mind, relax your body, and allow you to focus. The best part? You can do it anywhere. Just find a comfortable seat with your back supported and feet on the floor.  

  1. Close your eyes. Breathe in through your nose, slowly counting to 4. Feel the air filling your lungs.
  2. Hold your breath here and slowly count to 4 again. Try not to clamp your airways shut. Simply avoid inhaling or exhaling for 4 counts.
  3. Slowly exhale to the count of 4.
  4. Hold the exhale for another 4 counts.
  5. Repeat steps 1–4 for 4 minutes or until you feel calm and centered.

Find other pranayama techniques here