Pausing to Deep Stretch
I grew up dancing, so stretching was never foreign to me. I understood movement as a form of discipline, expression, and strength. But what I didn’t understand until much later was how difficult it is to be still—not just physically, but mentally and emotionally.
For years, holding stillness felt impossible. My mind would race through memories from the past or jump ahead to what I needed to get done after class. I could be sitting in a posture meant for relaxation while replaying a conversation from six months ago and wondering what I should have said. In those moments, rest wasn’t available to me. My nervous system was stuck in survival mode, and without access to my parasympathetic state, slowing down didn’t feel safe—it felt unbearable.
That’s what made certain movement practices feel more frustrating than helpful, especially the slow, grounded ones like yin or deep stretch. But something shifted when I started taking a Deep Stretch class at a local yoga and barre studio. I wasn’t coming to it looking for a workout or a performance. I was looking for connection. I knew I was ready to move differently—to support my body instead of push it.
This class became a weekly reset. It’s held in candlelight during the darker months, creating an environment that feels warm, calm, and safe. Though others are in the room, your attention turns inward. With the use of yoga blocks and bolsters, your body is supported in long-held postures designed to release tension. Even when you don’t need a prop, using one signals to your body: you’re held here. That gentle reminder helps soften the places that have been holding on too tightly.
One of my favorite postures is a heart opener using two yoga blocks—one supporting the upper back, the other under the head. In this shape, your chest is open, your breath expands, and there’s a sense of space being created where it’s usually collapsed. The physical stretch is powerful, but so is the emotional reminder: stay open.
If you want to try a heart opener at home, I found the YouTube video below by Diana Antholis that perfectly demonstrates it with yoga blocks. Remember to listen to your body when starting any kind of stretching and know your limitations. I have found this practice to be deeply restorative and invite you to give it a try.
Deep stretching has become a way to rebuild trust—with my body, with rest, and with the idea that I don’t have to perform to be doing something worthwhile. It’s helped me stay connected to my mobility in a way that feels kind and sustainable.
If you’re interested in trying a class like this, here are a few tips to help you get the most out of it:
• Wear comfortable clothes you can move and relax in
• Dress in layers in case you feel cold during stillness
• Put your phone away so it doesn’t distract you
• Set an intention for your practice before class starts
• Focus not just on your breath, but how you breathe—deep into the lungs, the side ribs, the back body
• Stay present with yourself. Your practice is yours—not anyone else’s
Whether you’re at a studio or practicing at home, let this be an invitation to slow down and connect—not just stretch for the sake of flexibility, but to be with your body in a new way. It might take time, especially if stillness hasn’t always felt safe. But with support, intention, and patience, it can become a place of calm again.
Take good care of yourself,
