Top 6 'Nervous-System-Resetting' Yoga Poses to follow for calming your body's 'fight-or-flight' response - Goh Ling Yong
Heart racing, palms sweating, a knot tightening in your stomach. Does this sound familiar? Maybe it’s not a tiger chasing you, but a looming deadline, a difficult conversation, or just the relentless ping of notifications on your phone. In our hyper-connected, fast-paced world, it’s easy for our bodies to get stuck in "fight-or-flight" mode. This state, governed by the sympathetic nervous system, is a brilliant evolutionary tool designed for short-term survival. But when it becomes our default setting, it leads to chronic stress, anxiety, and burnout.
The good news is that we have a built-in antidote: the parasympathetic nervous system, our "rest-and-digest" state. The challenge is that we often need to consciously activate it. We can't just flip a switch, but we can send our body powerful signals that it's safe to stand down, relax, and repair. This is where the profound practice of yoga comes in. It’s not just about flexibility or strength; it’s a direct line of communication to your nervous system.
By intentionally moving our bodies into specific postures, focusing on our breath, and turning our awareness inward, we can perform a full nervous system reset. These poses are less about athletic achievement and more about deep, intentional surrender. They are your personal toolkit for shifting out of high alert and into a state of calm and centeredness. Here are six of the most effective yoga poses to soothe your frayed nerves and guide your body back to balance.
1. Viparita Karani (Legs-Up-the-Wall Pose)
If you only have time for one pose, make it this one. Viparita Karani is the ultimate passive, restorative posture. By simply inverting the typical flow of blood and lymphatic fluid, you give your heart a break and send a flood of calming signals to your brain. It's an incredibly gentle inversion that doesn't require the strength or balance of a headstand, making it accessible to absolutely everyone. This pose is my personal go-to after a long day of screen time or when my mind feels particularly scattered.
To practice Legs-Up-the-Wall, find a clear space of wall. Sit on the floor with one hip as close to the wall as possible. From here, gently swing your legs up the wall as you simultaneously lie back onto the floor. Your sitting bones should be close to or touching the wall, but don't force it. Let your arms rest by your sides with your palms facing up, a gesture of receptivity. Close your eyes and focus on the sensation of your breath moving through your belly. There is nothing to do here but be. The wall is supporting you, the floor is supporting you. Allow yourself to be held.
Pro-Tips:
- Comfort is Key: Place a folded blanket or a flat cushion under your hips for extra support and a more gentle lift. If your hamstrings are tight, scoot your hips a few inches away from the wall to lessen the stretch.
- Stay Awhile: The real magic of this pose happens over time. Aim to stay for at least 5 minutes, but feel free to linger for up to 15-20 minutes. Set a gentle timer so you don't have to worry about the clock.
- Enhance the Experience: Place a light eye pillow over your eyes to block out light and encourage deeper relaxation. You can also place a weighted blanket over your torso to create a grounding sensation known as "deep pressure stimulation," which is incredibly calming for the nervous system.
2. Balasana (Child's Pose)
There is a reason this pose is called Child's Pose. It instinctively returns us to a feeling of safety and security, like being in a protective cocoon. By folding forward, you block out external stimuli, encouraging your awareness to turn inward. This gentle compression of the abdomen against the thighs softly massages your internal organs, and the rounding of the spine releases tension in the back, neck, and shoulders—areas where we notoriously hold our stress.
Start on your hands and knees in a tabletop position. Bring your big toes to touch and widen your knees to a comfortable distance—anywhere from hip-width to the edges of your mat. On an exhale, sink your hips back toward your heels and fold your torso forward between or on top of your thighs. Rest your forehead gently on the mat. Your arms can be stretched out long in front of you or resting alongside your body with palms facing up. With each exhale, feel your body growing heavier, surrendering more completely to the pull of gravity.
Pro-Tips:
- Support Your Head: If your forehead doesn't comfortably reach the mat, don't strain your neck. Rest your head on a stacked fist, a yoga block, or a firm cushion. This is a principle I, Goh Ling Yong, often emphasize: adapt the pose to fit your body, not the other way around.
- Breathe into Your Back: This is one of the few poses where you can physically feel your breath expanding your back body. Imagine your breath creating space between your vertebrae and melting away tension in your lower back.
- Knee Variations: If your knees are sensitive, place a rolled-up blanket in the crease behind your knees before folding back. Playing with the distance between your knees will also change the sensation in your hips; wider knees offer a deeper hip stretch.
3. Supta Baddha Konasana (Reclining Bound Angle Pose)
Stress and anxiety often cause us to physically close off. We hunch our shoulders, tighten our chest, and clench our jaw. Supta Baddha Konasana does the exact opposite. It's a supremely passive pose that gently opens the hips, groin, and, most importantly, the chest and heart space. This physical opening sends a powerful message to your nervous system that you are safe and there is no longer a need for protective guarding.
Lie on your back. Bring the soles of your feet together and let your knees fall out to the sides. You can bring your heels as close to or as far from your groin as feels comfortable. Place one hand on your heart and one hand on your belly. This simple act of self-connection can be incredibly grounding. Feel the gentle rise and fall of your chest and belly with each breath. Allow the weight of your legs to gently open your hips without any force or effort.
Pro-Tips:
- Use All the Props: This pose is made exponentially more relaxing with props. Place yoga blocks or firm cushions under each knee/thigh to support the weight of your legs. This prevents overstretching and allows your hip flexors to truly release.
- Elevate Your Heart: For an even deeper chest-opening and nervous system reset, try a supported version. Place a yoga bolster or a stack of firm blankets lengthwise along your spine, from your lower back to your head. This creates a gentle backbend that feels incredible.
- Focus on the Exhale: To activate the parasympathetic "rest-and-digest" response, make your exhales slightly longer than your inhales. For example, inhale for a count of four and exhale for a count of six.
4. Paschimottanasana (Seated Forward Bend)
Forward bends are the yoga equivalent of a deep, calming sigh. They are inherently introspective and soothing for the nervous system. Paschimottanasana, in particular, stretches the entire back side of the body, from the heels to the base of the skull. This intense stretch helps to release physical tension, but its real power lies in its ability to quiet a racing mind. This pose is thought to stimulate the vagus nerve, a key player in regulating our "rest-and-digest" system.
Sit on the floor with your legs extended straight in front of you. You might want to sit on the edge of a folded blanket to help tilt your pelvis forward. Inhale to lengthen your spine, reaching the crown of your head toward the ceiling. As you exhale, begin to hinge forward from your hips, not your waist. Keep your spine long as you fold. Let your hands rest wherever they land—on your shins, ankles, or feet. The goal is not to touch your toes, but to maintain a long spine and release your back body. On each exhale, allow yourself to soften and fold a little deeper.
Pro-Tips:
- Bend Your Knees! This is the most important tip. If your hamstrings are tight, bending your knees generously will protect your lower back and allow you to get the real benefit of the forward fold. Let your torso rest on your thighs.
- Lead with Your Heart: Instead of trying to get your nose to your knees, think about reaching your heart toward your feet. This will help you keep your spine long and avoid rounding your back excessively.
- Let Your Head Go: In the final expression of the pose, allow your head and neck to hang heavy. This releases tension and completes the full-body surrender.
5. Setu Bandhasana (Bridge Pose) - Restorative Variation
While an active Bridge Pose can be energizing, the supported, restorative version is a balm for a stressed-out system. This gentle backbend opens up the chest and shoulders, counteracting the "stress posture" of hunching forward. By elevating the hips above the heart, it also creates a mild inversion, which has a calming effect on the brain. The support of the block allows you to stay in the pose for an extended period, letting your muscles completely relax and release.
Lie on your back with your knees bent and your feet flat on the floor, hip-width apart. You should be able to just graze your heels with your fingertips. Have a yoga block handy. On an inhale, press into your feet to lift your hips off the floor. Slide the block under your sacrum (the flat, bony part at the base of your spine). The block can be on its lowest, medium, or highest height—choose what feels supportive, not strenuous. Let the full weight of your pelvis rest on the block. Allow your arms to rest on the floor alongside you, palms up.
Pro-Tips:
- Find the Sweet Spot: The block should not be under your lower back curve. It should be lower, supporting the solid, flat bone of the sacrum. Wiggle around until you find a position that feels completely stable and comfortable.
- Breathe into Your Belly: With your chest gently lifted, you have more space for deep, diaphragmatic breathing. Focus on sending your breath deep into your belly, allowing it to expand fully on the inhale and soften on the exhale.
- Coming Out Safely: To come out of the pose, press into your feet to lift your hips just enough to slide the block out. Slowly, one vertebra at a time, lower your spine back to the mat. Hug your knees into your chest for a moment as a gentle counter-pose.
6. Savasana (Corpse Pose)
It may look like you're just lying down, but Savasana is often considered the most important and challenging pose in yoga. It is the final, essential step in any practice designed for a nervous system reset. This is the pose of complete surrender, where you consciously let go of all physical and mental effort. It is in this state of profound stillness that your body and mind can truly integrate the benefits of your practice, and your nervous system can complete its shift from sympathetic to parasympathetic dominance.
Lie flat on your back. Let your feet fall open naturally. Bring your arms to rest alongside your body, a few inches away from your torso, with your palms facing up. Tuck your shoulder blades gently underneath you to open your chest. Close your eyes and release control of your breath. Let go of any tension you might be holding in your jaw, between your eyebrows, or in your belly. Your only job is to be still and receive. Scan your body from your toes to the crown of your head, consciously releasing each part.
Pro-Tips:
- Get Radically Comfortable: Don't be a hero. Place a bolster or rolled blanket under your knees to release your lower back. Cover yourself with a blanket to stay warm, as your body temperature will drop as you relax. Use an eye pillow. The more comfortable you are, the deeper you can surrender.
- Anchor Your Mind: If you find your mind wandering (which it will!), gently bring your awareness back to the sensation of your breath or the feeling of your body being held by the floor. Don't judge the thoughts; just notice them and return to your anchor.
- Don't Skip It: It can be tempting to cut Savasana short when you're busy. Resist this urge. Giving yourself at least 5-10 minutes in this pose is a non-negotiable act of self-care. It's the moment where the "reset" truly takes hold. As we believe here on the Goh Ling Yong blog, rest is not idle, it is a vital part of a healthy, productive life.
Your Path Back to Calm
Your nervous system is a finely tuned instrument, and modern life is constantly playing it on high alert. These six yoga poses are not a magic cure, but they are a powerful, practical way to start tuning it back to a state of harmony and peace. You don't need a 90-minute class or fancy equipment to begin. You just need a few minutes, a quiet space, and the intention to offer your body the rest it so deeply deserves.
Start by choosing just one of these poses that calls to you. Maybe it's five minutes with your legs up the wall before bed, or a moment in Child's Pose when you feel overwhelmed at work. By consistently offering your body these signals of safety and calm, you can retrain your nervous system to be more resilient, less reactive, and more readily able to access its natural state of rest.
Which of these "nervous-system-resetting" poses is your favorite? Do you have another go-to posture for calming your body's 'fight-or-flight' response? Share your thoughts and experiences in the comments below—we’d love to learn from you
About the Author
Goh Ling Yong is a content creator and digital strategist sharing insights across various topics. Connect and follow for more content:
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