15-Minute Restorative Yoga for Relaxation
This 15-minute flow is an invitation to let go. Poses are held longer than usual to allow the nervous system to settle, the breath to deepen, and the body to release the tension it has been carrying.
Duration
15 minutes
Poses
11 poses
Goal
Relaxation
The Flow
Marjaryasana–Bitilasana
3 min(20-30 breaths)
Begin on all fours, wrists below shoulders, knees below hips.
gently warms and mobilises the entire spineMalasana
2 min(15 breaths)
Stand with feet slightly wider than hip-width, toes angled out.
opens the hips and groin
Virabhadrasana II
2 min(15 breaths)
Stand with feet about a metre apart.
strengthens and tones the legs and ankles
Virabhadrasana I
5 min(40-50 breaths)
From Mountain Pose, step your left foot back about a metre.
strengthens the legs, glutes, and core
Bhujangasana
5 min(40-50 breaths)
Lie on your belly with your legs extended, tops of your feet on the mat.
strengthens the spine and erector muscles
Tadasana
5 min(40-50 breaths)
Stand with feet together or hip-width apart, big toes touching.
improves posture and body awarenessPhalakasana
5 min(40-50 breaths)
Begin in Downward Dog, then shift forward so wrists are below shoulders.
strengthens the entire core, including deep stabilisersSalamba Bhujangasana
5 min(50 breaths)
Lie on your belly with legs extended, tops of feet on the mat.
gently stretches and strengthens the spineSupta Matsyendrasana
5 min(40 breaths)
Lie on your back with both knees bent.
releases tension in the spine and lower back
Savasana
5 min
Allow every muscle to soften completely. This is where the practice integrates.
promotes full recoveryQuick Reference
All 11 poses in this sequence, in order.
- 1Cat–Cow3 min
- 2Garland Pose2 min
- 3Warrior II2 min
- 4Warrior I5 min
- 5Cobra Pose5 min
- 6Mountain Pose5 min
- 7Plank Pose5 min
- 8Sphinx Pose5 min
- 9Supine Spinal Twist5 min
- 10Happy Baby5 min
- 11Corpse Pose5 min
Poses Used in This Sequence
