Despite all the self care in the world, you are human and are bound to encounter days where your body and mind feel overwhelmed or exhausted. It's not uncommon, since you are the coordinator of your household, juggling the responsibilities of physical and the emotional labor that comes with having a family and being a good (insert your family role here). Whatever the cause, if you still want to continue having a yoga and movement practice, despite low energy, this post will provide some specific yoga poses to benefit you.

It's not uncommon to have days you feel exhausted.

Please understand your practice is going to look different from day to day - and that’s okay! We are human and constantly in a changing state along with our health (mental and physical). An important aspect of yoga is using it as a tool for self reflection and observation (without judgement). Just observe yourself in these moments you encounter low energy and work backwards from there. What do you think is causing the trigger or depletion of your energy?

There is of course the simple question - are you getting enough sleep? How is your hydration and nutrition? Or is it something deeper - such as… Is there a large amount of stress in your day? Is there some shifting life transition taking more mental focus and attention than usual? If it's something you can control, look for ways to make those necessary changes to prevent this energy depletion where you are able. Something that has been a hard lesson for me to learn is to not overcommit myself. I want to say yes to every opportunity and I want to do ALL the things - and you CAN do all the things, but you cannot do them ALL AT ONCE. There is a limited amount of daily energy and you have to prioritize where you choose to focus it for the finite number of hours in the day, while still accounting for your other responsibilities and self care too.

Learning to be in-tune with your body’s own signals and incorporating gentle yoga days as well as more challenging days are a part of having a well-rounded yoga practice. Learning to notice (through self-observation, Svadyaya) and heed that inner voice is one of the pillar lessons of yoga - not just what is supplied outside, but what you know to be true.

Taking some time for self care in the form of gentle yoga, even just 5-10 minutes of moving and breathing can have a tremendous positive impact on your mental and physical health almost instantaneously; easing tension, improving overall circulation, and releasing the built-up stress of day to day life. When you physically feel better, you mentally feel better… and so on in a happy cycle. But how does that work, you ask?

The power of these restorative yoga poses lies in their ability to help comfort and conform to you.

Through various comfortable positioning, the body is firmly supported and feels safe to release held tensions, surrendering into gravity, with cushion or ground beneath them. A long term effect of experiencing chronic stress is this exhaustion and energy depletion. When the body sleeps at night it experiences healing and self repair - necessary human body regulations to function. This helps heal, repair, and recharge our energy. The same is true with practicing restorative yoga - it has (just as it sounds!) “restorative” effects. Restorative yoga transforms the body’s nervous system from being in a state of “fight or flight” into “rest and digest.” It helps you practice relaxing so that you can experience calm more easefully without your brain triggering a false alarm in the nervous system. This is achieved through easeful body positioning and mindful breathing to help you relax. Controlling your breath is the fastest way to influence your own heart rate and experience calm on your own terms. Let's try it now.

A further explanation and details of the effects of Restorative Yoga is outlined in my previous blog post, "Restorative Yoga."

GENTLE POSE FLOW

Here are some of my favorite gentle restorative poses for replenishing and restoring energy. After gentle movements to create warmth in the body, pick and choose individual poses below or string them together in a sequence for your benefit.

Child’s Pose (Balasana) over a bolster. Position the bolster at an angle using a yoga block. Release your chest into the bolster. This position has a quieting and calming effect. Forego if you have knee/ankle/foot injuries to avoid.

Side-Lying Savasana resting top leg onto a block or pillow to support the weight from rolling forward. Switch to the opposite side. Especially the closed off front body and supported top leg - help to calm the nervous system creating a sense of security and calmness.

Half Legs Up (Ardha Viparita Karani) resting calves propped onto a bolster, atop two blocks, laying over blankets for added cushion & chest opening. This restorative inversion soothes tired legs and calms the nervous system.

MINDFULNESS AND BREATHWORK

During any of the above poses, I recommend settling in and sensing where your body connects to the ground. Take a deep breath. Adjust anywhere that feels discomfort. Repeat deep breaths consciously releasing tension with each exhale. For some people - this is enough and they are able to take the relaxation from there. If you are not one of these people, read on…

If you still find it difficult to settle in and relax, try some simple hand or foot movement such as opening and closing to gentle fists or scrunching your toes while inhaling and exhaling. For some, the coordinated movement with breath creates their own calmness, signaling the nervous system it's safe to relax and release. This pattern of movement combined with an ambient environment of a few minutes of silence can work wonders to reset from tension to total relaxation.

By ensuring your adequate support in each of these positions, your body is better able to fully release held muscles and thereby truly relax. Experience the benefits for yourself at the next Restorative Yoga + Guided Meditation Offering.

As if you needed a blog post to tell you to make a relaxing home practice space, here I am. Anyone with internet access can see the decorating trends that are popularized at the moment for your home space - make it your peaceful, happy place that brings you joy. Consider the decor that inspires you or relaxes you to be there. Maybe you establish an altar for photos, crystals, candles, your practice tools and gems. Consider the lighting and the aromatherapy of the space. Establish the space and plan the time into your schedule. Carving the regular time into your schedule for self care will be your own restoration. It will fuel you to bring that inspiration into your work and to other people too. Even the shortest practice upheld with regularity will benefit you both instantly and in the long run. Read my blog post, "Starting a Home Yoga Practice."

Personalize your practice to reflect how you feel best expresses your highest self. Involve your journaling, photography, tarot card readings or crystal amplifications. Just don’t let perfectionism stop you from having some form of a practice - it doesn’t have to be exactly SO each time, it is okay for your practice to reflect differently on different days.

An essential component of self care

What is important is that you listen to your body and consider your gentle approach a part of a well-rounded yoga practice. You deserve the same loving care that you often show to others. Show it to yourself too. Embracing gentle yoga on your low-energy days is an essential component of self care and VITAL to you leading a healthy lifestyle.

Want to work smarter, not harder? Stop reinventing the wheel deciding what's for dinner every night, read How to Make a Meal Plan for a Week.

Learn 6 Grounding Poses for Self Love to help you feel better now.