3 Gentle Yoga Poses to Activate Your Parasympathetic Nervous System
In our fast-paced world, stress can build up quickly, leaving our nervous system in a constant state of “fight or flight.” Learning to activate the parasympathetic nervous system—our body’s natural relaxation response—can help reduce stress, calm the mind, and improve overall well-being. One of my favorite ways to do this is through gentle, mindful poses that encourage deep breathing and relaxation. Here are three of my go-to poses for calming the nervous system:
1. Supported Child’s Pose (Balasana)
Child’s Pose is a classic for a reason. By folding forward and resting your forehead on the mat or a bolster, you create a gentle stretch in the back and hips while inviting a sense of safety and grounding.
How to do it:
Kneel on the floor with your big toes touching and knees wide, but comfortable.
Sit back onto your heels and fold forward, resting your torso on your thighs.
Rest your forehead on a cushion or the floor and let your arms extend forward or rest by your sides.
Close your eyes and take slow, deep breaths, allowing your belly to expand and soften with each inhale.
Why it works:
The forward fold gently compresses the abdomen, stimulating the vagus nerve—a key player in activating the parasympathetic nervous system. This pose is excellent for easing tension, lowering heart rate, and signaling your body that it’s safe to relax.
2. Legs Up the Wall (Viparita Karani)
We walk around all day with our blood flowing in one direction. This restorative inversion is deceptively simple but incredibly effective. Elevating the legs allows our blood to flow differently than it does throughout most of our waking hours, which helps to improve circulation, release tension in the lower back, and encourage relaxation.
How to do it:
Sit sideways next to a wall and gently swing your legs up to rest against it as you lie down on your back.
Keep your arms relaxed at your sides, palms facing up.
Close your eyes and focus on slow, even breaths for 5–10 minutes.
Why it works:
This pose reduces pressure on the heart, calms the nervous system, and promotes a meditative state. The gentle inversion also encourages lymphatic flow and can help release physical tension accumulated from sitting or standing all day.
3. Reclined Bound Angle Pose (Supta Baddha Konasana)
Reclined Bound Angle Pose is a deeply restorative pose that opens the chest and hips while inviting the body into complete relaxation.
How to do it:
Lie on your back and bring the soles of your feet together, allowing your knees to fall open.
Place a cushion or block under each knee for support if needed.
Rest your hands on your belly or by your sides.
Close your eyes and focus on slow, diaphragmatic breathing.
Why it works:
The gentle hip opening encourages relaxation and decreases muscular tension, while lying down in a supported position signals the body that it’s safe to rest. This pose is especially helpful at the end of a stressful day or before sleep.
Quick Tips for Maximum Parasympathetic Activation:
Pair these poses with slow, deep breathing—inhale for 4 counts, exhale for 6–8 counts.
Use props like bolsters, blankets, or pillows for extra comfort and support.
Create a calming environment with dim lighting, soft music, or aromatherapy.
Taking just 10–15 minutes to move into these poses mindfully each day can make a noticeable difference in your stress levels, focus, and overall sense of calm. Your parasympathetic nervous system will thank you!