15-Minute Restorative Yoga for Relaxation

Dandasana

3 min(20-30 breaths)

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

Virabhadrasana I

2 min(15 breaths)

From Mountain Pose, step your left foot back about a metre.

Tadasana

2 min(15 breaths)

Stand with feet together or hip-width apart, big toes touching.

Salamba Bhujangasana

5 min(40-50 breaths)

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

Salabhasana

5 min(40-50 breaths)

Lie face down with arms alongside your torso, palms facing up.

Malasana

5 min(40-50 breaths)

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

Utkatasana

5 min(40-50 breaths)

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

Setu Bandha Sarvangasana

5 min(50 breaths)

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

Uttanasana

5 min(40 breaths)

Stand in Mountain Pose.

Savasana

5 min(40 breaths)

Lie on your back on the mat.

Savasana

5 min

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