Yoga at Home for Self-Care


Benefits of Yin & Restorative Yoga:  Restores the body from daily aches and pains ✦ Reduces stress and anxiety ✦ Increases circulation ✦ Improves flexibility ✦ Releases fascia ✦ Improves joint mobility ✦ Calms and balances the mind and body


Supported Fish    Lay on back with chest elevated using a throw pillow under the heartspace, legs straight, arms at sides/wherever comfortable.


  • Chest and shoulder opener

  • Stretches the hip flexors including the psoas and the muscles (intercostals) between the ribs

  • Stretches and stimulates the muscles and organs of the belly and the throat/neck

  • Strengthens and stimulates the muscles of the upper back and back of the neck

  • Improves posture


Childs     Sit on throw pillow with knees wide, fold forward on two (or more) full-sized pillows stacked. Option to cover with blanket and create “cave”.


  • Elongates the lower back

  • Opens the hips

  • Allows for looking inward

  • Engages the Third Eye Chakra


Surfboard    Lie face down with blanket roll at ankles and blanket under face; arms out at 90 degrees (cactus/goddess arms). Option to open hip by bringing one leg out at 90 degrees. Modification:  place folded blanket under torso to elevate body to decrease intensity of hip opener. *Turn head to other direction (and switch legs) half-way through. 


  • Opens up chest/shoulders

  • Stretches pectorals

  • Hip opener option opens piriformis, glutes, and IT band


Legs up a Wall    Sit next to wall tucking knees and roll onto one side, then raise legs up wall. Options:  1. Add a block, or a lightweight book on top of feet to help keep legs in place, OR use a belt/tie to strap around legs. 2. If hip circulation is a concern, try moving a few inches back from the wall or add a bolster/pillow or stack of blankets under hips to elevate. Modification:  For less intensity, keep legs bent at a 90-degree angle by placing them over an ottoman/chair/sofa. (Option to use a pillow on top of ottoman/chair if additional height is needed to get legs to comfortable height.) *Can spend some time with legs in bound angle (butterfly legs) before completely exiting the pose.


  • Facilitates venous drainage and increases circulation

  • Relieves lower back tension

  • Soothes achy feet and legs

  • Stretches hamstrings and lower back

  • Relaxes pelvic floor


Reclining Bound Angle    Lie on your back with one or two full-sized pillows behind you with your feet together and knees wide (butterfly legs) with throw pillows or folded blankets under each knee.


  • Stimulates abdominal organs like the ovaries and prostate gland, bladder, and kidneys

  • Stimulates the heart and improves general circulation

  • Stretches the inner thighs, groins, and knees

  • Helps relieve the symptoms of stress, mild depression, menstruation and menopause

  • Increases range of external rotation in the hips


Savasana  Lie flat on back. Prop options include:  blanket roll under neck, pillow or thick blanket roll under knees, heavy pillow on torso or across hips, eye pillow/folded washcloth over eyes.


  • Calms the brain and helps relieve stress and mild depression

  • Relaxes the body and mind by engaging the Parasympathetic Nervous System 

  • Reduces headache, fatigue, and insomnia

  • Helps to lower blood pressure

  • Support under knee option releases low back

Tip:  use something lavender-scented to help relax!