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 spinePaschimottanasana
2 min(15 breaths)
Sit on your mat with both legs extended in front of you.
stretches the hamstrings, calves, and spine
Virabhadrasana I
2 min(15 breaths)
From Mountain Pose, step your left foot back about a metre.
strengthens the legs, glutes, and coreAnjaneyasana
5 min(40-50 breaths)
From Mountain Pose, step your right foot back into a long lunge position.
stretches the hip flexors and groin of the back legSalamba Bhujangasana
5 min(40-50 breaths)
Lie on your belly with legs extended, tops of feet on the mat.
gently stretches and strengthens the spineUtkatasana
5 min(40-50 breaths)
Stand in Mountain Pose with feet together or hip-width apart.
strengthens the thighs, calves, spine, and anklesSupta Matsyendrasana
5 min(40-50 breaths)
Lie on your back with both knees bent.
releases tension in the spine and lower backSalabhasana
5 min(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 legsSupta Baddha Konasana
5 min(40 breaths)
Lie on your back.
opens the hips and inner groins passively
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
- 2Seated Forward Fold2 min
- 3Warrior I2 min
- 4Crescent Lunge5 min
- 5Sphinx Pose5 min
- 6Chair Pose5 min
- 7Supine Spinal Twist5 min
- 8Locust Pose5 min
- 9Happy Baby5 min
- 10Reclining Bound Angle5 min
- 11Corpse Pose5 min
Poses Used in This Sequence
