Total Body Reset

Photography by Rich Smith

 

“It’s especially important to reset both body and mind when life is hectic, whether you’re swamped with work, traveling, or preparing for a race. Each of these reset poses moves your body through its full range of motion and activates the parasympathetic nervous system, which restores balance and calms your body and mind. Complete these poses any time you feel stressed or your body feels tight.”

– Jonathan Ellis,  Chattanooga-based yoga educator

 

 



 

Rock Pose

Kneel on the floor or on a yoga mat with knees hip-width apart and hands under shoulders. Your toes should be curled under your feet, the spine should be tall, and your palms should rest on your thighs. Sit back so that the glutes rest on your ankles or blocks/books. Hold for 10 slow, deep breaths. Perform as often as two to three times throughout the day. (If you wear footwear
a lot, this is a valuable pose!)

Modifications:

Place a pillow or rolled-up towel between your ankles and glutes, or rest your knees on a bolster.

 

 



 

Child’s Pose

Kneel on the floor or on a yoga mat with knees wide and big toes touching. Sit back so that the glutes rest on your ankles, and then slowly lean forward, bringing your forehead to the floor and placing your hands on the floor for extra stability, if needed. Hold for 10 slow, deep breaths once per day. (If you are feeling anxious, this is a valuable pose!)

Modifications:

Place a pillow or rolled-up towel between your ankles and glutes, rest your knees on a bolster, or lower your head onto a pillow or bolster.

 

 



 

Tall Sit

Kneel on the floor or on a yoga mat with knees and
feet slightly apart and hands under shoulders. Here, your toes should be pointing behind you, and keep the spine long. Sit back so that the glutes rest on your ankles or on blocks/books. Hold for 10 slow, deep breaths once per day. (If you walk a lot throughout
the day, this is a valuable pose!)

Modifications:

Place a pillow or rolled-up towel
between your ankles and glutes and/or between your ankles and the floor.

 

 



 

Wall Sit

Sit on the floor or on a yoga mat with your back against the wall. Bend the knees, bring the soles of your feet together, and sit tall with hands resting on thighs. Relax your shoulders and allow the spine and the back of your head to rest against the wall. Hold for 10 slow, deep breaths once per day. (If you have digestive complaints, this is a valuable pose!)

Modifications:

If you find it challenging to sit upright, place one or more folded blankets or towels under your hips. HS

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