These 3 poses — Child’s Pose, Legs Up the Wall Pose, and Crocodile Pose are excellent ways to calm the nervous system. Child’s Pose gently stretches the body and promotes mindfulness, Legs Up the Wall helps boost circulation and ease stress, and Crocodile Pose encourages full-body relaxation and emotional release. They invite deep breathing and activate the parasympathetic nervous system, effortlessly melting away tension and anxiety. Together, they offer a simple yet powerful way to reconnect with yourself.

Ready to experience their calming benefits?

Below is the step-by-step guide on how to practice Child’s Pose, Legs Up the Wall Pose, and Crocodile Pose.

Child’s Pose (Balasana)

1. Begin on your hands and knees in a tabletop position.
2. Spread your knees wide apart while keeping your big toes touching.
3. Sit your hips back toward your heels. If needed, use a cushion for support.
4. Exhale and lower your torso between your thighs, resting your forehead on the mat.
5. Stretch your arms in front or let them rest alongside your body, palms up.
6. Close your eyes, relax your jaw, and take deep breaths, sinking deeper into the pose.
7. Stay for 30 seconds to a few minutes, focusing on your breath.
8. Walk your hands back and lift your torso to return to a seated or tabletop position.

Legs Up the Wall Pose (Viparita Karani)

1. Sit next to a wall, with one side of your body against it.
2. Gently lower your back to the ground while swinging your legs up the wall.
3. Your hips should be as close to the wall as comfortable; you can use a folded blanket under your hips for support.
4. Keep your legs straight and relaxed against the wall, with your arms resting at your sides or overhead.
5. Close your eyes and breathe deeply, allowing your body to relax into the pose.
6. Stay for 5 to 10 minutes, focusing on your breath and letting go of tension.
7 .Bend your knees and roll to one side before slowly coming back up to a seated position.

Crocodile Pose (Makarasana)

1. Start by lying face down on your yoga mat.
2. Keep your legs extended straight back, with your feet hip-width apart and toes pointing outwards.
3. Bend your elbows and place your forearms on the mat, creating a cushion for your head. Your palms can touch or rest side by side.
4. Rest your forehead on your arms, allowing your neck and spine to relax.
5. Close your eyes and take slow, deep breaths, focusing on relaxing your entire body.
6. Stay in this position for 5 to 15 minutes, letting tension melt away.
7. Gently lift your head, lower your arms, and roll onto your side before slowly rising to a seated position.

Are you going through a rough time, feeling out of whack, or just want some tools to feel better in general?

Check out my TOP 5 TIPS FOR WELL-BEING…

BE IN NATURE

“In every walk with nature one receives far more than he seeks.” – John Muir

Being in nature is an efficient healing source and a quick way to shift your mood. Go barefoot in your backyard and feel the grass under your feet. Walk in your local park and look up at the trees. Visit a garden and literally smell the roses. Notice the colors, aromas, and diversity of nature.

On my daily walks, I’m reminded of the abundance of the universe, and it lifts my spirits and clears my mind.

SHARE HOW YOU FEEL

“Connection is why we’re here; it is what gives purpose and meaning to our lives.”- Brene Brown

This can be a hard one for many people who try to appear to “have it together all the time”. I’m going to let you in on a secret….NOBODY DOES! I used to be a master of hiding how I felt and it was working with horses that taught me to share my authentic self.

Keeping your true feelings buried causes you to feel alone which can lead to depression. Call a friend, family member (my sister is my go-to), or visit an Equine Coach or therapist. When you share how you feel with a trusted confidante (person or animal), you instantly feel lighter, more connected, and not so alone.

JOURNAL

“What a comfort is this journal. I tell myself to myself and throw the burden on my book and feel relieved.” – Anne Lister

Writing down your thoughts and feelings is a healthy outlet for them to be released. It can give you a new perspective, and it’s a powerful way to reflect on what is and isn’t working in your life.

My favorite journaling practice is Julia Cameron’s “Morning Pages” exercise of writing three pages each morning. I love stream-of-consicousness journaling of downloading all my thoughts and feelings through the pen.

MOVE YOUR BODY

“Movement is a medicine for creating change in a person’s physical, emotional, and mental states.” – Carol Welch

Crank the music and dance in your kitchen, or go to the gym and sweat it out. Nothing gets you out of your head, and into your body faster than raising your heart rate.

Even when I don’t feel like it, I make it a priority to exercise at least 15 minutes 4 to 5 times a week and I ALWAYS feel better and more energetic afterward.

MEDITATE

“Suffering is due to our disconnection with the inner soul. Meditation is establishing that connection.” – Amit Ray

Take 5 to 15 minutes each day to sit, close your eyes, and observe your breath. It helps relieve anxiety, and connects you to your inner guidance. By meditating regularly, you develop the ability of observing your thoughts instead of your thoughts controlling you.

I love guided meditations because they help keep my mind from wandering all over the place. I highly recommend the Headspace Meditation app for simple 10 minute guided meditations.

We ALL feel out of whack at times and by integrating these tools, you can experience more balance and increased well-being.

I’d love to hear from you….what practice or tools do you use to stay balanced and feel better? Share in the comments below.

To your well-being,

Devon