For the first time in who knows how long, you *finally* have a little free time. Maybe the meeting you were dreading was cancelled or you ended up with some found time between arriving home after work and cooking dinner. What you didn’t anticipate, however, was how tricky it can be to find a way to seriously recharge, especially when you feel like you’ve been approaching burnout for months. So you end up scrolling your phone by default, which can make you feel even more depleted, and then move onto the next pressing item on your to-do list.

In reality, you don’t need loads of time  in order to reset. You can still locate your inner “off switch” and feel more rested and de-stressed after practicing only one or a few simple restorative yoga poses—no experience required.

4 Soothing Restorative Yoga Poses for When You’re Exhausted

The following yoga poses, shared by YogaRenew teacher Melie Purdon, help you wind down in minutes. Practice any or all of them whenever you need a break from the insanity of the day. Depending on the pose, you’ll need a blanket, some pillows, or a chair as well as a willingness to slow your breath for a minute or more.

(Photo: Courtesy Melie Purdon)

1. Downward-Facing Dog With a Chair 

This variation of Downward Dog is something you can practice at your desk without having to get down on the floor. The support of the chair allows you to settle into the stretch and focus on taking deep, relaxing breaths.

How to:

1. Stand facing the seat of a chair that isn’t on roller wheels.
2. Place your hands on the front corners of the seat and wrap your fingers around the sides of the seat to grip the bottom. Keep a firm grasp on the chair as you walk your feet back until your arms are straight. Lengthen the sides of your body as you continue to press into the chair and press your heels toward the floor in this Downward-Facing Dog variation. Keep your knees slightly bent if it’s more comfortable.
3. Stay here for several breaths, then slowly walk toward the chair and return to standing.

(Photo: Courtesy Melie Purdon)

2. Reclined Bound Angle Pose

This pose supports your back body and creates space for you to take some expanded breaths both of which help your entire body release tension.

How to:

1. Sit in front of a bolster or stack of cushions or pillows. Draw the soles of your feet together and let your knees splay out to the sides. Wedge some rolled blankets underneath your legs to support your outer thighs and shins.
2. Slowly recline so your back is resting against the support in Reclined Bound Angle Pose. Stay here for several breaths.

(Photo: Courtesy Melie Purdon)

3. Supported Supine Twist

Some people say that twists are like a hug for your nervous system. That’s because they help relieve tension in the spine, stretch the muscles across your chest, and stimulate the vagus nerve, which promotes a sense of calm.

How to:

1. Lie on the floor and bring your knees toward your chest. If you have access to or time to gather props, place a folded blanket or pillow between your knees and loop a strap or belt around your shins and thighs to help hold them hip-distance apart.
2. Lower your knees toward the right. Bring your arms out to the sides in a T position with your palms facing up. Then flip your left palm to face the floor and crawl your left fingers a little farther to the left.
3. Turn your gaze toward the ceiling or look over your left shoulder. Stay here for several breaths, then draw your knees to your chest and repeat on the left side.

(Photo: Courtesy Melie Purdon)

4. Prone Supported Savasana

Lying on your stomach in Savasana is a welcome version of sensory deprivation.  This version helps you literally turn away from outside distractions. Give yourself permission to do nothing for three minutes—you might even wake up with pillow marks on your face. (So worth it!)

How to:

1. Lie down on a bolster or pillows so they support your front side from your abdomen to just below your chin. Slide a rolled blanket underneath your ankles. Fold another blanket and slide it underneath your forehead. Rest your arms by your sides with your palms facing either the floor or the ceiling in Prone Supported Savasana.
2. Relax here for as long as you can.