Rest, Release, and Renew: A Restorative Yoga Flow for the New Year

As the new year unfolds, it’s the perfect time to pause, reflect, and create space for fresh energy to flow into your life. This week’s theme, Rest, Release, and Renew, invites us to embrace stillness, let go of lingering body tension, and rejuvenate your mind and body.

Restorative yoga is a gentle practice that nurtures your nervous system, allowing you to enter a state of deep relaxation. This practice is not about stretching or effort—it’s about surrendering and finding support in the poses. By prioritizing rest, you give yourself the opportunity to release what no longer serves you and renew your energy for the year ahead.

This sequence is designed to help you unwind, release tension, and create space for new energy and intentions. Grab a mat + cozy blanket, a bolster, pillow or rolled towel and find a clear space on the floor near the wall. 

1. Supported Child’s Pose
   Begin in Child’s Pose with a bolster or pillow under your chest. Allow your forehead to rest, as you surrender to your exhalations. Breathe deeply and imagine releasing all the heaviness of the past year.
   

2. Reclined Butterfly Pose
   Lie on your back with the soles of your feet together, knees falling open, and props under your knees for support. Place one hand on your heart and the other on your belly. Breathe into this posture, letting go of tension.
   

3. Supported Forward Fold
   Sit with your legs extended, and place a bolster or pillows on your thighs. Fold forward, resting your torso on the support. Focus on releasing through your lower back and hamstrings.
   

4. Gentle Twist
   From a reclined position, hug your knees to your chest and let them drop to one side. Rest here and breathe deeply, then switch sides. Twists are wonderful for releasing tension and detoxifying the body.
   

5. Legs-Up-the-Wall Pose
   Lie on your back with your legs resting against a wall. Place a bolster under your hips for added comfort if desired. Let gravity do the work as you rest, release, and renew.
   

6. Savasana with Support
   Finish in Savasana, fully supported with props. Cover yourself with a blanket and focus on your breath. Let go of any remaining tension and visualize yourself stepping into the new year feeling refreshed and renewed.
   

This gentle sequence will leave you feeling restored, grounded, and ready to step into the new year with clarity and calm.

After you move through this restorative flow, take a moment to set an intention for the year ahead. What do you want to invite into your life? What can you release to make space for it?

Here’s to a year of balance, peace, and abundant energy!