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
Supta Baddha Konasana
3 min(20-30 breaths)
Lie on your back.
opens the hips and inner groins passively
Tadasana
2 min(15 breaths)
Stand with feet together or hip-width apart, big toes touching.
improves posture and body awarenessPaschimottanasana
2 min(15 breaths)
Sit on your mat with both legs extended in front of you.
stretches the hamstrings, calves, and spineMalasana
5 min(40-50 breaths)
Stand with feet slightly wider than hip-width, toes angled out.
opens the hips and groin
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
Setu Bandha Sarvangasana
5 min(40-50 breaths)
Lie on your back with knees bent, feet flat and hip-width apart.
strengthens the back, glutes, and hamstringsSalabhasana
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(50 breaths)
Sit on your mat with both legs extended.
opens the inner groins and hip flexorsDandasana
5 min(40 breaths)
Sit on your mat with both legs extended straight in front of you.
strengthens the core and back musclesJanu Sirsasana
5 min(40 breaths)
Sit with both legs extended.
stretches the hamstrings, groin, 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.
- 1Reclining Bound Angle3 min
- 2Mountain Pose2 min
- 3Seated Forward Fold2 min
- 4Garland Pose5 min
- 5Cobra Pose5 min
- 6Bridge Pose5 min
- 7Locust Pose5 min
- 8Butterfly Pose5 min
- 9Staff Pose5 min
- 10Head-to-Knee Pose5 min
- 11Corpse Pose5 min
Poses Used in This Sequence
