Ever feel like you’re either frantically doing way too much or you’re way too zapped to do anything at all? You’re not alone in the struggle to tap into a happy energetic medium between action and rest. But in truth, you can’t have one without the other. Knowing when to pull back is just as important as knowing when to push. Though it’s easier said than done.

Yoga is one of the most valuable ways to embody the forces of effort (known as sthira in Sanskrit) and ease (sukha). Even a gentle yoga practice asks you to exert some level of effort, but instead of leaving you burnt out and frazzled, it melts effort into relaxation.

In this restorative yoga practice, you’ll hold postures for a few minutes at a time, which helps soothe your nervous system by shifting its gears from effort to ease. The result is that your body can fully rest.

15-Minute Restorative Yoga Practice 

This flow helps bridge the gap between a busy day and a calming evening by giving you the space to let go of physical and mental tension. Bolsters, blocks, and blankets are all welcome, but you can also do this sequence with just a mat or even lying on your bed.

Put on some comfy clothes and make it truly yours.

(Photo: Courtesy Laia Bové)

1. Neck Stretches

Come into Easy Pose or another comfortable seated position. Inhale and lift your chin toward the ceiling. Exhale and lower your chin toward your chest. Repeat that a few times. Tilt your head toward the right, drawing your ear toward your shoulder. Stay here or reach your left arm out to the side. Breathe here. Return your head to neutral and lower your arm. Repeat on the opposite side.

(Photo: Courtesy Laia Bové)

2. Wrist Stretches

Inhale and sweep your arms out to the sides and overhead. Make soft fists with your hands and circle your wrists in one direction. Keep making circles as you slowly lower your arms down to your sides. Keep circling your wrists as you sweep your hands overhead again. Circle your wrists in the opposite direction. Keep circling your wrists as you lower your arms to your sides.

(Photo: Courtesy Laia Bové)

3. Seated Side Stretch with Shoulder Stretch

Still seated, reach your left arm overhead, bend your elbow, and rest your palm against the back of your head or in between your shoulder blades. Your elbow should point straight toward the ceiling (or as close to that as possible). Reach your right arm overhead and rest your hand on your left elbow or forearm.

Slowly lean toward the right, feeling the stretch along the left side of your body. Take a breath here, then return to center. Repeat on the opposite side.

(Photo: Courtesy Laia Bové)

4. Chest Stretch

Interlace your fingers behind your head with your elbows out to the sides. Inhale as you gently press the back of your head into your hands, arch your back, and draw your elbows back slightly. Take a few breaths here, then release.

(Photo: Courtesy Laia Bové)

5. Seated Windshield Wipers

Bring your feet to the mat at least hip-distance apart with your knees bent. Lower both knees to the right side, then the left. Repeat Windshield Wipers a few times.

(Photo: Courtesy Laia Bové)

6. Half Butterfly Pose 

Straighten your right leg a little out to the side and point your toes toward the ceiling. Draw your left foot toward your hips and let your left knee open to the side. Walk your hands forward and reach your chest forward. You can also place a bolster in front of you and rest your hands or forearms on the prop. Relax your head and neck. Take a few breaths here, then slowly roll up.

(Photo: Courtesy Laia Bové)

7. Eagle Arms

Keeping your legs in Half Butterfly, reach your arms straight in front of you. Cross your left arm over your right arm. Bend both elbows and draw the backs of your forearms together in Eagle Arms. Or, if it’s more comfortable, wrap your arms around yourself, left arm over right, in a hug. Take a few breaths here, then release.

Repeat Half Butterfly Pose  and Eagle Arms on the opposite side.

(Photo: Courtesy Laia Bové)

8. Supported Rest Pose

Lie back onto a lengthwise bolster or a stack of pillows. Plant your feet on the mat, widen your stance, and allow your knees to rest inward against each other. Relax your arms at your sides with your palms facing up. Or find any comfortable reclining position. Take several deep breaths here.

Remain in stillness for as long as is comfortable.