15-Minute Restorative Yoga for Relaxation

Marjaryasana–Bitilasana

3 min(20-30 breaths)

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

Virabhadrasana II

2 min(15 breaths)

Stand with feet about a metre apart.

Utkatasana

2 min(15 breaths)

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

Salamba Bhujangasana

5 min(40-50 breaths)

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

Tadasana

5 min(40-50 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.

Malasana

5 min(40-50 breaths)

Stand with feet slightly wider than hip-width, toes angled out.

Vrksasana

5 min(50 breaths)

Stand in Mountain Pose with feet together.

Balasana

5 min(40 breaths)

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

Supta Matsyendrasana

5 min(40 breaths)

Lie on your back with both knees bent.

Savasana

5 min

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