15-Minute Restorative Yoga for Relaxation

Matsyasana (Supported)

3 min(20-30 breaths)

Place a bolster horizontally on your mat (or use two stacked blocks).

Marjaryasana–Bitilasana

2 min(15 breaths)

Begin on all fours, wrists below shoulders, knees below hips.

Tadasana

2 min(15 breaths)

Stand with feet together or hip-width apart, big toes touching.

Phalakasana

5 min(40-50 breaths)

Begin in Downward Dog, then shift forward so wrists are below shoulders.

Vrksasana

5 min(40-50 breaths)

Stand in Mountain Pose with feet together.

Bhujangasana

5 min(40-50 breaths)

Lie on your belly with your legs extended, tops of your feet on the mat.

Utkatasana

5 min(40-50 breaths)

Stand in Mountain Pose with feet together or hip-width apart.

Viparita Karani

5 min(50 breaths)

Sit sideways next to a wall.

Supta Matsyendrasana

5 min(40 breaths)

Lie on your back with both knees bent.

Balasana

5 min(40 breaths)

Kneel on your mat and bring your big toes to touch behind you.

Savasana

5 min

Allow every muscle to soften completely. This is where the practice integrates.