3 Calming Yoga Poses to Heal Your Nervous System 

3 Calming Yoga Poses to Heal Your Nervous System 

In our fast-paced world, it’s easy to become overwhelmed by the demands of daily life. It can be even more challenging when you have a trauma history or living with neurodiversity. The constant stressors we face can put our nervous system into overdrive, leading to anxiety, depression, restlessness, irritability and other related health issues.  

Fortunately, yoga offers a natural and effective way to calm the nervous system. I will share three yoga poses that are specifically designed to soothe your nervous system. But first, let’s take a moment to understand the science behind it. Understanding how the autonomic nervous system works if important to understanding why yoga can be so helpful in supporting your mental and emotional well-being.  

The Autonomic Nervous System

Our autonomic nervous system is divided into two branches: the sympathetic and parasympathetic nervous systems. These two systems play a crucial role in regulating our body’s response to stress and relaxation. 

• Sympathetic Nervous System (SNS): Often referred to as the “fight or flight” system, the SNS prepares the body for action in response to perceived threats. It increases heart rate, raises blood pressure, and triggers the release of stress hormones like cortisol. While the SNS is vital for survival, chronic activation can lead to anxiety, tension, and exhaustion. 

• Parasympathetic Nervous System (PNS): In contrast, the PNS is responsible for the “rest and digest” response. It promotes relaxation and recovery by lowering heart rate, reducing blood pressure, and increasing digestive activity. Activating the PNS helps to counterbalance the effects of chronic stress and restore a sense of calm and equilibrium. 

The below three yoga poses will help you activate the parasympathetic nervous system and promote relaxation. 

Child’s Pose (Balasana)

To practice: 

• Start by kneeling on the floor with your big toes touching and knees hip-width apart. 
• Sit back onto your heels and extend your arms forward, lowering your torso to the ground. 

• Rest your forehead on the mat and relax your arms by your sides or extended in front. 
• Take slow, deep breaths, focusing on the rise and fall of your abdomen. 
• Hold the pose for 5-10 minutes, allowing tension to melt away. 

The fetal-like position of Child’s Pose mimics the body’s natural response to stress or danger, which is to curl into a protective posture. However, in a controlled and safe environment, this position can actually inhibit the sympathetic nervous system’s fight-or-flight response. By adopting this posture consciously, you signal to your body that it’s safe to reduce stress and tension. 

Wide-Legged Forward Fold (Prasarita Padottanasana)

To practice: 

• Stand with your feet wide apart, toes pointing forward. 
• Inhale and lengthen your spine. 
• Exhale as you hinge at your hips, folding your torso forward. 
• Place your hands on the ground or use yoga blocks for support. 

• Allow your head to hang freely, relaxing your neck. 
• Breathe deeply and hold the pose for 1-3 minutes. 

Wide-Legged Forward Fold is a grounding pose that encourages relaxation and reduces stress. When you lower your head below your heart, you increased pressure on baroreceptors which sends signals to the brain that the blood pressure has increased. In response, the PSN is activated to counteract this rise in blood pressure. As the PNS activates, heart rate decreases, muscles relax, and a sense of calm and relaxation washes over you. 

Legs Up the Wall (Viparita Karani)

To practice: 

• Lay down on your back, swing your legs up straight towards the sky, or rest them against a wall. 
• If you rest the on the wall your hips should be close to the wall.
• Place your arms by your sides with palms facing up. 
• Close your eyes and focus on your breath as you relax in this pose for 5-15 minutes. 

Legs Up the Wall is a restorative yoga pose that encourages blood circulation, relieves stress, and promotes relaxation. Its has been shown to reduce cortisol levels in the body. Lowering cortisol is a key objective in calming the nervous system, as high cortisol levels are associated with anxiety and tension. It can also influence the release of stress-reducing hormones like serotonin and endorphins. These hormones promote feelings of happiness and relaxation.  

Incorporating these three yoga poses into your daily routine can be a game-changer for your nervous system. By activating the parasympathetic nervous system and promoting relaxation, you’ll find a sense of calm and balance in your life that will help you navigate the challenges of our hectic internal and external world with greater ease and resilience.  

Looking for more ways to support and heal your nervous system?? 

Check out the Rituals for Resilience™ program that is designed to reset & restore your nervous system through mind, body & breath.

Click Here to Start your journey today!