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
Matsyasana (Supported)
3 min(20-30 breaths)
Place a bolster horizontally on your mat (or use two stacked blocks).
opens the chest, heart, and throat gentlyUttanasana
2 min(15 breaths)
Stand in Mountain Pose.
deeply stretches the hamstrings, calves, and lower back
Marjaryasana–Bitilasana
2 min(15 breaths)
Begin on all fours, wrists below shoulders, knees below hips.
gently warms and mobilises the entire spineBaddha Konasana
5 min(40-50 breaths)
Sit on your mat with both legs extended.
opens the inner groins and hip flexors
Virabhadrasana I
5 min(40-50 breaths)
From Mountain Pose, step your left foot back about a metre.
strengthens the legs, glutes, and coreUtkatasana
5 min(40-50 breaths)
Stand in Mountain Pose with feet together or hip-width apart.
strengthens the thighs, calves, spine, and anklesMalasana
5 min(40-50 breaths)
Stand with feet slightly wider than hip-width, toes angled out.
opens the hips and groin
Adho Mukha Svanasana
5 min(50 breaths)
Begin on all fours, wrists below shoulders, knees below hips.
lengthens hamstrings, calves, and the entire back of the bodyPaschimottanasana
5 min(40 breaths)
Sit on your mat with both legs extended in front of you.
stretches the hamstrings, calves, and spine
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.
- 1Supported Fish Pose3 min
- 2Standing Forward Fold2 min
- 3Cat–Cow2 min
- 4Butterfly Pose5 min
- 5Warrior I5 min
- 6Chair Pose5 min
- 7Garland Pose5 min
- 8Downward-Facing Dog5 min
- 9Happy Baby5 min
- 10Seated Forward Fold5 min
- 11Corpse Pose5 min
Poses Used in This Sequence
