adrenal fatigue

5 Calming Poses to Support Cortisol Balance

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Cortisol Reset: 5 Yoga-Inspired Poses to Help You Feel Calm and Grounded

Have you ever felt tired but wired at the end of the day—like your body is begging for rest, but your mind just won’t turn off?

That’s often a sign of high cortisol levels—your body’s primary stress hormone—still running the show, even when the day is done. Whether you’re managing chronic stress, burnout, fibromyalgia, or post-surgical healing (like me), that overstimulated nervous system can leave you feeling restless, achy, and emotionally depleted.

Over the years, I’ve found that weaving a simple, mindful yoga practice into my evening routine can help bring the body into a state of rest and safety. This gentle sequence of five poses is my personal cortisol reset—designed to calm the nerves, ground the energy, and support the body’s natural transition into rest and recovery.

1. Legs Up the Wall (Viparita Karani)
This restorative inversion helps drain tired legs, calms the mind, and invites your body into its parasympathetic “rest and digest” state.

Try it for 5–10 minutes with a folded blanket under your hips and soft lighting in the room.

2. Supported Child’s Pose (Balasana)
This gentle forward fold cradles the nervous system. When supported with pillows or a bolster, it helps you feel held and grounded.

Let your arms relax and forehead rest on something soft to activate the calming pressure points.

3. Seated Forward Fold (Paschimottanasana)
A slow, inward fold that quiets the thoughts and releases tension in the spine and hamstrings.

Don’t worry about reaching your toes—just soften and breathe.

4. Reclined Bound Angle Pose (Supta Baddha Konasana)
A beautiful heart-opener that helps ease anxiety and promote stillness. Use pillows under the knees for full support.

Place one hand on your heart and one on your belly to connect inward.

5. Supine Twist (Supta Matsyendrasana)
This twist helps release the spine, massage the organs, and encourage a natural detox of the stress hormones.

Let your breath be long and slow here, feeling into the release.

Bonus Tip: Add Essential Oils for Even Deeper Calm

Pair this practice with a calming essential oil blend for extra support. I like to use a blend of tulsi, cedarwood, clary sage, and chamomile—applied over the adrenals (lower back), heart, and wrists. Aromatherapy sends another signal to your body: “You are safe. You can rest now.”

Your Cortisol Reset Ritual

Set the tone with soft lighting, a cozy blanket, maybe a cup of herbal tea or magnesium. Take your time with each pose, focusing on slow, nourishing breaths. Even just 15–20 minutes can shift your nervous system in powerful ways.

Your body wants to heal—it just needs space and signals of safety. This practice can be your invitation to slow down and reconnect with that healing rhythm.

Let me know if you try this sequence—or share your favorite evening wind-down ritual in the comments. We’re in this together.

Looking for more gentle healing tools?
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Adrenal Fatigue & High Cortisol at Night: Natural Ways to Find Calm

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Let’s Talk About Adrenals, Cortisol & Calm

Lately, my evenings have felt especially hard—my body gets tense, my muscles ache, and my nerves feel like they’re buzzing under my skin. Even when I’m exhausted, I struggle to settle. If you know that tired-but-wired feeling… you are not alone. ?

For me, it often comes down to adrenal fatigue and high cortisol at night—a common challenge for anyone managing chronic stress or fibromyalgia. When the adrenals are constantly “on,” it’s hard for the nervous system to power down.

One thing that’s helped me so much is creating a consistent, gentle evening routine—especially using this calming essential oil blend designed to support the adrenals, ease the nervous system, and reduce those cortisol spikes that keep us restless.

Adrenal-Calming Oil Blend

Add to a 10–15 ml roller bottle with carrier oil (like fractionated coconut):

  • Tulsi (Holy Basil) – Stress relief – Balances cortisol, deeply calming.
  • Cedarwood – Grounding – Calms the mind and supports deep rest.
  • Frankincense – Stability – Eases tension, promotes nervous system balance.
  • Clary Sage – Hormone harmony – Soothes mood swings and emotional stress.
  • Bergamot – Uplifting – Gently boosts mood while easing anxiety.
  • Roman Chamomile – Soothing – Softens irritability and supports sleep.

I apply it to my lower back (over the adrenals), my heart, and wrists—and just breathe. Sometimes I’ll diffuse it too as I wind down for bed.

Pair this with soft lighting, some gentle breathing or stretching, and maybe a cozy tea or magnesium supplement… and you’ve got a ritual that reminds your body it’s safe to rest.

Let me know if you try the blend—or if you’re also riding that high-cortisol wave at night. We’re in this together. I am happy to mail you one to try! Also, looking for my favorite essential oil tools and supplies? I’ve curated a selection of my top-quality blends and tools over on my Amazon shop—everything I use in my evening routines and yoga offerings. Click here to explore and shop my must-have oils, diffusers, and more: www.amazon.com/shop/embracingspirityoga.

Happy exploring, and may these simple treasures bring calm and joy to your days!

If you love my content and want more tools for mindfulness & movement, check out my digital products on Buy Me a Coffee! Your support helps me continue creating.