Gentle Yoga Poses to Recreate That Retreat Feeling Anytime
5 Yoga Postures For Deep Rest
One of the things I love most about guiding retreats is watching the shift that happens. By day two or three, there’s this softening—you see it in people’s faces, in how they move, in the way they start to be rather than do. The slow mornings, the gentle practices, the nourishing meals, the space to rest and reflect—it all creates this beautiful rhythm that helps us come home to ourselves.
And it always reminds me: we don’t have to wait for the next retreat to feel that way.
Over the years, I’ve learned that ‘retreat’ isn’t just about a location—it’s a state of mind. It’s how we care for ourselves, how we pause, how we listen in. Even in the midst of a full life, we can bring little pockets of retreat into our day—a few intentional poses, a moment to breathe deeply, or just making space to sit quietly with a cup of tea.
That’s the heart of this practice. It’s always there, waiting for us to return.
Create the Atmosphere
To recreate that retreat feeling, set the space:
-Dim the lights or practice by candlelight.
-Pause for intention. Before you begin take a moment to place your hand and your heart and set an intention for this time and space of deep rest for you.
-Use yoga props for extra comfort, support and warmth. Wrap yourself in a soft shawl or blanket. Wear socks and warm clothes.
-Diffuse your favourite essential oils (lavender, sandalwood, eucalyptus are perfect).
-If the mind is busy play some soothing music – try nature sounds like soft running water.
-Give yourself permission to relax. Turn the focus inwards and listen to the air flowing in and out.
Below are five gentle yoga poses you can practice anytime you need a little calm, clarity, and care.
Supported Child’s Pose (Balasana):
Why: This pose instantly calms the nervous system, offering a sense of safety and surrender.
How: Kneel on your mat, bring big toes to touch and knees wide. Fold forward to rest over a cushion or bolster to support your whole front torse. Turn your head to one side. Stay here for 2–5 minutes with soft breath awareness.
Add: A folded blanket between your buttocks and heels as needed and cover your back with a blanket for added warmth and soothing weight.
Reclined Bound Angle Pose (Supta Baddha Konasana):
Why: Opens the heart and hips while inviting deep relaxation—like lying under the sun on retreat.
How: Lie on your back, bring the soles of the feet together and knees apart. Use cushions under your knees and a blanket under your spine or head. Close your eyes.
Stay: 5–10 minutes. Use an eye pillow or scarf to close out the light and relax the eye muscles for extra retreat vibes.
Legs Up the Wall (Viparita Karani)
Why: This gentle inversion soothes tired legs, reduces stress, and helps with sleep.
How: Sit sideways by a wall, lie down and swing your legs up. Adjust your hips to feel comfy. Rest arms by your sides.
Stay: 12 minutes or longer. Great before bed or after a long day.
Chair Rest:
Why: A gentle supported inversion that’s easy to do with powerful benefits.
How: lie on your back and rest the calves onto the seat of a chair. Place a bolster or cushion on the shins and something over the eyes.
Stay: for 10-20 minutes for deep healing rest.
Legs Resting on a Bolster:
Why: Gently raising the legs deeply restores the feet and legs for soothing rest.
How: Lie flat on your back, use bolster lengthways to rest the whole back of the legs and feet on. Wrap the legs in a blanket to keep them from sliding off the bolster – or strap the legs together. Rest the back of your hands on to blocks or cushions for an added soothing inversion for the hands and wrists. Cover your eyes to close out the light.
Stay: 10-15 minutes or longer…
Want to experience the power of restoration in a truly nourishing a guided retreat setting? Join us on Radiance Retreat—where every day includes a dose of deep rest, warm care, and space to simply be.