5 Yoga Poses for Seated Relaxation: Simple Practices to Calm the Nervous System
When the body feels tight, the mind feels busy, or energy is running low, seated and supported yoga shapes offer a powerful way to reset. These postures don’t ask for effort or intensity—they invite softness, grounding, and breath-led release.
This short sequence is ideal for winding down at the end of the day, supporting stress recovery, or creating a gentle pause in a busy schedule.
1. Seated Dragonfly (Wide-Leg Forward Fold Variation)
Seated Dragonfly Pose is a grounding posture that opens the inner legs and encourages a gentle inward fold. It’s deeply calming for the nervous system when practiced slowly.
How to practice:
Sit on the floor and open your legs wide in a comfortable “V” shape
Flex or relax the feet depending on your body
Inhale to lengthen the spine
Exhale and softly fold forward, letting your hands rest on the floor, legs, or a bolster
Focus:
Allow the head and shoulders to completely soften. Think “release,” not “reach.”
Benefits:
Calms the mind
Opens inner thighs and hips
Encourages nervous system down-regulation
2. Supported Lunge Bench (Restorative Chest Opener on Blocks)
This is a deeply restorative, floor-based supported posture designed to gently open the chest, relax the spine, and calm the nervous system. It uses props to fully support the body so there is nothing to hold or “do.”
How to practice:
Lie on your back with knees bent and feet grounded on the floor
Place a yoga block under your thoracic spine (mid-upper back)
Place a second block under your head for gentle support
Ensure your base of spine (sacrum) remains grounded on the floor
Allow arms to rest out wide or comfortably by your sides
Soften through the shoulders and jaw
Focus:
Let the chest naturally open over the supported lift of the blocks. There should be no strain—only passive expansion and release.
Benefits:
Gently opens the chest and upper back
Releases tension from posture and stress
Supports deep nervous system relaxation
Encourages diaphragmatic breathing
3. Deer Twist (Seated Hip & Spine Release)
Deer Twist Pose is a gentle seated rotation that helps unwind the spine and create space through the torso.
How to practice:
Sit with both knees bent and feet to one side (a relaxed, asymmetrical seat)
Inhale to lengthen through the spine
Exhale and gently twist toward the bent knees
Use your hands behind you or on the knee for support
Focus:
Twist with breath, not force—keep the movement soft and fluid.
Benefits:
Releases spinal tension
Supports digestion and detoxification
Calms mental overstimulation
4. Butterfly Pose (Bound Angle Pose)
Butterfly Pose (Baddha Konasana) is a deeply nourishing posture that encourages hip opening and emotional ease.
How to practice:
Sit with the soles of your feet together
Allow knees to fall open naturally
Sit upright or gently fold forward if it feels comfortable
Support the knees with cushions if needed
Focus:
Soften the inner thighs and relax the breath.
Benefits:
Opens hips and groin
Encourages emotional release
Promotes relaxation and inner quiet
5. Seated Meditation (Breath Awareness)
Seated Meditation is the simplest yet most powerful practice for nervous system regulation.
How to practice:
Sit comfortably on the floor or in a chair
Lengthen the spine gently without strain
Close the eyes or soften your gaze
Bring awareness to the breath moving in and out
Optional rhythm:
Inhale for 4 counts
Exhale for 6–8 counts
Focus:
Let the breath become the anchor—nothing else needs to be changed.
Benefits:
Activates the parasympathetic nervous system
Reduces anxiety and mental fatigue
Builds emotional resilience
Bringing It All Together
These seated practices are not about flexibility or performance—they’re about regulation, restoration, and reconnection. Even 5–10 minutes can shift your internal state from tension to ease.
You might choose one posture as a daily ritual, or move slowly through all five as a gentle evening sequence. Over time, your body learns to recognise these shapes as signals of safety and rest.
Relaxation doesn’t need to be earned—it can be practiced, one breath and one seat at a time.
At Be Well with Brooke, private sessions are designed to meet you exactly where you are — whether you’re rebuilding your relationship with movement, working through stress and fatigue, or refining specific physical or nervous system patterns.
These sessions are not just yoga classes. They are a blend of movement therapy, breath retraining, and mindful education to help you understand your body in a more intelligent and sustainable way.
A unique experience, suitable for special occasions, hens parties, birthday, anniversaries and more. Rejuvenate your body, calm your mind, and restore balance. Experience the personalized attention and tailored guidance of a private therapeutic group yoga class. Designed to meet your unique needs, this 1-hour session focuses on promoting physical and mental well-being through a holistic approach.
Bookable as a 1:1 private or group yoga class experience at your choice of venue.
Special Offer: 4 private classes for 1 person - Buy 4 Pay for 3
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Upon booking you will have the option of a mobile class (I come to you) or choice of venue.
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Brooke is fabulous and Fig Tree Retreat is the most calming vibe! She makes you feel empowered, confident in your own skin and a sense of feeling lighter after my 1:1 yoga sessions. I look forward to continuing my sessions to become a healthier, happier and more relaxed person. - Madi
The personal attention learning yoga one on one is very rewarding. Brooke is so patient and adorable in her approach as really knows yoga. I am getting valuable information in a quiet setting. Brooke is amazing and fully recommend one on one sessions to learn yoga. - Luke
Who Private Yoga Is For
Private sessions are ideal if you are:
Experiencing stress, burnout, or overwhelm
Recovering from injury or dealing with chronic tension
Wanting to improve posture and alignment
Seeking deeper breath awareness and regulation
New to yoga and wanting a supportive foundation
Managing anxiety or nervous system dysregulation
Wanting a personalised wellness practice
Looking to complement clinical or allied health support
Focus Areas of Private Sessions
Breath Retraining (Nervous System Regulation)
Your breath is one of the most powerful tools for regulating the nervous system.
Benefits of breath retraining:
Reduced stress and anxiety responses
Improved sleep quality
Better emotional regulation
Increased energy and mental clarity
Improved focus and calmness under pressure
Postural Awareness & Alignment
Modern lifestyles often create tension patterns in the body, particularly through prolonged sitting and screen use.
Benefits include:
Reduced back and neck pain
Improved posture and body awareness
Better movement efficiency
Reduced muscular compensation patterns
Pelvic Floor & Core Integration
This is a gentle, supportive approach to understanding deep core connection.
Benefits include:
Improved core strength and stability
Reduced pelvic tension
Better support for movement and daily activity
Enhanced mind-body awareness
Stress, Anxiety & Nervous System Support
Private yoga offers space to regulate and reset.
Benefits include:
Reduced stress load in the body
Increased resilience to emotional triggers
Improved relaxation response
Greater sense of inner calm
Strength, Mobility & Functional Movement
Sessions can also be designed to build physical resilience.
Benefits include:
Improved functional strength
Better joint mobility
Reduced injury risk
Increased confidence in movement
A Different Kind of Yoga Practice
This is not about performance or flexibility.
It is about understanding your body, regulating your nervous system, and building a practice that supports your real life — not just your time on the mat.
Private yoga with Be Well with Brooke is a space to slow down, realign, and reconnect with how you want to feel in your body and your life.
