Restorative Yoga for Fatigue with Esther

Restorative Yoga for Fatigue and its supported passive poses aim to enhance relaxation, stimulate the parasympathetic nervous system and improve the quality of sleep. Choose from a variety of options depending on the time you have to get in and out of the pose, the props that you have available, and the anatomy of your body. Pick a variation that suits you best and stay in the pose for as long as you like.

1. Constructive resting pose for the lower back and the psoas

This pose is a wonderful way to calm the nervous system and relieve tension in the lower back and the psoas. The psoas is a deep strong muscle – one of two main muscles that connect the upper and the lower body. It often becomes tight due to both physical and mental stress. Relaxing it helps to enhance the sensation of wellbeing. While abdominal breathing along with a humming sound will allow you to reach an even deeper sense of calm and relaxation.

2. Reclining poses for digestion and relaxation

These two poses will help you balance the entire system and access the parasympathetic state. As a result, your breath will become deeper and calmer, and your digestion and quality of sleep will improve. The supported downward-facing twist gently mobilizes the spine. It also helps to release back tension, activate the organs of digestion and elimination and quieten the mind. The supported backward lying pose has a neutral effect on the spine. It’s a simple yet effective way to relax fully and to expand the breath.

3. Mildly energizing poses to open up the chest and the rib area

These poses create more space in the upper chest and the side rib area allowing for deeper and more complete breathing. Passive stretches use gravity and the weight of the body to encourage a feeling of openness without effort.


Esther White (Kru Dara) began her yoga journey late in life and practices mindful yoga as a moving meditation, using yoga as a skilful tool for ageing with comfort and grace. Now in her 70’s, she continues to share her practice. Her main influences come from the Iyengar and Anusara yoga traditions and the teachings of Thich Nhat Hahn. She is currently exploring a passion for Somatic Movement and the Feldenkrais method. “Yoga adds years to your life and life to your years.” (Alan Finger)


The poses are demonstrated by Maria Babot Sellart.

The studio space was kindly offered by The Yoga Tree Blossom Studio.