Stress Reduction

About This Class

This approachable restorative class with Melissa Mercedes guides students through a calming sequence focused entirely on reducing stress and nurturing the parasympathetic nervous system. The class opens with alternate nostril breathing (Nadi Shodhana) to transition from external busyness inward, then moves through four long-held restorative poses: a supported seated forward fold over a bolster, Supported Reclining Bound Angle Pose (Supta Baddha Konasana) with blocks and bolster, Viparita Karani (legs-up-the-wall) supported by a bolster, and a propped Savasana with a block under the head and bolster under the knees. Throughout, Melissa emphasizes slow deep belly breathing, body scanning, and releasing habitual tension patterns — particularly the chest-concaving, shoulder-hunching patterns associated with chronic stress. Props (two blocks, a bolster, and a blanket) are integral to every pose, making the practice fully supported and accessible. The class is ideal for anyone dealing with stress, anxiety, stiffness from sitting, or difficulty relaxing, and explicitly frames breath as a tool for both psychological and physical relief.