Yin Yoga for the Nervous System: 3 Pose Mini-Sequences

Life can feel overwhelming at times, and our nervous system is often the first to show the effects — through tension, fatigue, or restlessness. Yin Yoga offers a gentle way to reset, encouraging stillness and long, supported holds that calm both body and mind.

Here are three mini-sequences you can practice anytime you need to soothe your nervous system. Each pose can be held for 3–5 minutes with supportive props like bolsters, blankets, or blocks.

Pose 1: Supported Child’s Pose

Kneel with knees wide, bring a bolster or folded blanket between your thighs, and fold forward, resting your chest and head. Allow your arms to drape forward or alongside your bolster.

Why it helps: Gently calms the mind, soothes the spine, and encourages a sense of safety and rest.

Pose 2: Reclined Bound Angle (Supta Baddha Konasana)

Lie back on a bolster or flat on your mat, soles of the feet together, knees supported with blocks or blankets. Rest your hands over your belly or by your sides.

Why it helps: Opens the chest and hips while calming the parasympathetic nervous system — the “rest and digest” state.

Pose 3: Legs Up the Wall (Viparita Karani)

Sit sideways close to a wall, then swing your legs up as you recline. Adjust until your hips are comfortable. You may place a folded blanket under your hips for gentle support.

Why it helps: Relieves tension in the legs and lower back, improves circulation, and eases anxiety.

Deepening Your Practice

As you explore these nervous system–soothing poses, you may also enjoy my guide to Lymphatic Self-Massage & Yin Yoga, which pairs beautifully with these practices to support circulation and deep relaxation.

Ready to Experience More?

Yin Yoga and Reiki together create a powerful practice for restoring balance and peace.

Book a Private Yin Session with Amy at Light, Love & Reiki in Bend, Oregon, or schedule a Distance session from anywhere in the world.