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 spineJanu Sirsasana
2 min(15 breaths)
Sit with both legs extended.
stretches the hamstrings, groin, and lower backMalasana
2 min(15 breaths)
Stand with feet slightly wider than hip-width, toes angled out.
opens the hips and groinSupta Matsyendrasana
5 min(40-50 breaths)
Lie on your back with both knees bent.
releases tension in the spine and lower back
Virabhadrasana I
5 min(40-50 breaths)
From Mountain Pose, step your left foot back about a metre.
strengthens the legs, glutes, and coreSalabhasana
5 min(40-50 breaths)
Lie face down with arms alongside your torso, palms facing up.
strengthens the muscles of the spine, glutes, and backs of the arms and legsBaddha Konasana
5 min(40-50 breaths)
Sit on your mat with both legs extended.
opens the inner groins and hip flexors
Tadasana
5 min(50 breaths)
Stand with feet together or hip-width apart, big toes touching.
improves posture and body awareness
Savasana
5 min(40 breaths)
Lie on your back on the mat.
calms the nervous system and promotes deep restSavasana
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
- 2Head-to-Knee Pose2 min
- 3Garland Pose2 min
- 4Supine Spinal Twist5 min
- 5Warrior I5 min
- 6Locust Pose5 min
- 7Butterfly Pose5 min
- 8Mountain Pose5 min
- 9Happy Baby5 min
- 10Corpse Pose5 min
- 11Corpse Pose5 min
Poses Used in This Sequence
