The connection between mind and body is more important than ever, and yoga is one of the most powerful tools we have to strengthen that bond. Beyond flexibility and strength, yoga nurtures something deeper: your nervous system.

Let’s talk about the nervous system because it’s having a moment in the wellness scene – and for good reason. Your nervous system literally impacts every part of your body! We’ll explore two branches of the autonomic nervous system; the parasympathetic nervous system (PNS) and the sympathetic nervous system (SNS).

When life feels stressful, it’s our sympathetic nervous system, or “fight or flight” mode that switches on. This affects the body by increasing heart rate, inhibiting digestive activity, and releasing glucose and adrenaline. It is a vital and useful part of our nervous system - if you’re, say, running away from a lion or when we need to concentrate and function at a high level.

But when we’re chronically stuck in this state problems can begin to arise. Cue changes to our digestion, stress levels, and blood sugar.

On the flip side, when we are relaxed we spend time in our parasympathetic nervous system, or “rest and digest” mode. This affects the body by slowing our heart rate, stimulating digestive activity and regulating glucose release. This is also vital and useful part of our nervous system and helps us to recharge and heal so that we are up to the challenges that life throws our way.

Our bodies naturally know how to move into a parasympathetic state but it can become more difficult to weave in and out of sympathetic to parasympathetic when we are chronically stressed.

We can get stuck in the sympathetic nervous system when we don’t need to be. That’s why we're all about integrating practices such as yoga, meditation and breathwork to help us ground, release stress and soothe our nervous systems.

Here are three yoga poses to soften into a parasympathetic state and bring about a sense of calm.

Child's Pose (Balasana)

1. Come to a four-point kneeling position with the palms on the floor and the fingers spread.
2. Begin to push the buttocks back towards your heels and lengthen the arms out in front or beside the body. Lower your head towards the ground.
3. Close your eyes and breathe deeply into the back of the body.
4. We recommend spending anywhere from 5-20 minutes here.
5. To come out, begin to roll the spine up with your head coming up last.

• Place a couple of bed pillows or a yoga bolster underneath your torso and turn your head to one side, hugging the prop.
• Place a blanket under the knees or roll up your yoga mat if the floor feels hard.
• Place a rolled-up blanket or pillow between the heels and buttocks.
• Place an eye pillow, towel, or scarf over your eyes to block out any excess light.

Reclined Butterfly Pose (Supta Baddha Konasana)

1. Lie down on the floor or bed with your knees bent and feet flat on the floor/bed.
2. Open your knees out wide with the soles of the feet together, making a butterfly or diamond shape with your legs.
3. Place your arms by your sides, palms turned up towards the sky, or rest your hands on your belly.
4. Close your eyes and breathe deeply.
5. We recommend spending anywhere from 5-20 minutes here.
6. To come out, close your knees using your hands and straighten your legs for a moment.
7. Then roll over to one side and slowly lift up when you’re ready.

• To create an opening of the front of the body, place a regular bed pillow vertically under your back and head. If your head falls off the pillow, place another pillow under your head.
• Place pillows or rolled-up blankets under your knees.
• Place an eye pillow, towel, or scarf over your eyes to block out any excess light.

Legs up the Wall (Viparita Karani)

1. Find a wall (or couch for legs up the couch variation).
2. Lie on your side with your buttocks up against the wall (or couch).
3. Roll onto your back and straighten your legs up the wall (or rest your legs on the couch seat).
4. Shuffle backwards or forwards depending on how much sensation you’d like in the backs of your legs. Further away may be gentler, and closer may be more intense.
5. Place your arms by your sides, palms turned up towards the sky, or rest your hands on your belly.
6. Close your eyes and breathe deeply.
7. We recommend spending anywhere from 5-20 minutes here.
8. To come out, bend the knees and roll over to one side for a couple of deep breaths. Slowly lift up when you’re ready.

• Start small and work your way up to spending more time in this pose.
• If you experience pins and needles, bend your knees and let the blood come back into the legs.
• Place an eye pillow, towel, or scarf over your eyes to block out any excess light.
• Place a small pillow or blanket under your head.
• Place a small pillow between your buttocks and the wall.
• Place a blanket over your feet to soften between your heels and the wall, to ground and to warm.
• Place a yoga belt or tie a dressing gown belt around your legs to hold them in place, hip-width apart.

After you’ve finished resting in your chosen yoga pose (or all three, in this order, if you feel like a mini class), begin to bring your awareness back to the room and gently open your eyes. When you're ready, move slowly and mindfully, carrying newfound ease and clarity with you as you step back into your day. You can revisit these yoga poses whenever you need a little help tapping into your parasympathetic nervous system. Happy resting and recharging!