15-Minute Restorative Yoga for Relaxation

Janu Sirsasana

3 min(20-30 breaths)

Sit with both legs extended.

Virabhadrasana II

2 min(15 breaths)

Stand with feet about a metre apart.

Dandasana

2 min(15 breaths)

Sit on your mat with both legs extended straight in front of you.

Setu Bandha Sarvangasana

5 min(40-50 breaths)

Lie on your back with knees bent, feet flat and hip-width apart.

Vrksasana

5 min(40-50 breaths)

Stand in Mountain Pose with feet together.

Utkatasana

5 min(40-50 breaths)

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

Bhujangasana

5 min(40-50 breaths)

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

Malasana

5 min(50 breaths)

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

Matsyasana (Supported)

5 min(40 breaths)

Place a bolster horizontally on your mat (or use two stacked blocks).

Paschimottanasana

5 min(40 breaths)

Sit on your mat with both legs extended in front of you.

Savasana

5 min

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