There are days when the idea of rolling out your mat feels like too much. When your body feels heavy, your breath shallow, and your heart a little (or a lot) broken. On these tender days, it can be easy to think, “Maybe tomorrow.”
But what I’ve learned - over and over - is that showing up doesn’t have to be big. It just has to be honest.
This practice isn’t about doing more. It’s about meeting yourself exactly where you are. Gently. Lovingly. With no pressure to perform.
Here’s a simple practice I return to when I don’t feel like moving - but still want to feel held.
1. Begin Where You Are
Lie down. Yes - just that. On your mat, your bed, or even the floor. Let your whole body land. Feel the support beneath you and let yourself be held.
Place one hand on your belly, one on your heart.
Close your eyes.
Take three slow, intentional breaths.
Let the exhale be soft and complete. Let it carry some of the weight.
2. Reclining Bound Angle Pose (Supta Baddha Konasana)
Bring the soles of your feet together and let your knees fall open like butterfly wings.
Place a cushion or folded blanket under each knee if that feels kinder.
Rest your hands anywhere that feels soothing—your belly, your heart, or by your sides.
Stay here for a few minutes. Let your breath be your anchor. Let your stillness be your strength.
3. Seated Forward Fold (Paschimottanasana)
Gently come to sit, legs extended or bent as much as you need.
Inhale to sit tall.
Exhale and slowly fold forward, allowing your spine to round. This is not about touching your toes—it’s about turning inward.
Let your hands land wherever they do. Let your breath do the work.
Stay here for as long as it feels good. If thoughts come, let them drift like clouds.
4. Breath Practice: Exhale to Release
Return to a reclined position or stay seated.
Try this gentle pattern:
Inhale for 4… Exhale for 6.
Repeat 5–10 rounds. Let each exhale feel like a letting go.
You can even sigh it out if that feels right.
5. Close With Touch
Place both hands over your heart or wrap your arms around yourself.
Whisper something kind to your own soul. Maybe:
“Thank you for showing up.”
“This is enough.”
“I am held.”
There’s no pose or breath that can erase your pain—but these small moments of presence can soften it.
Let this be your permission slip: You don’t have to do a full practice to be present.
You just have to show up—in whatever way you can.
That is yoga. That is healing.
That is more than enough.
