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
Ananda Balasana
3 min(20-30 breaths)
Lie on your back.
opens the inner groins and hip flexorsJanu Sirsasana
2 min(15 breaths)
Sit with both legs extended.
stretches the hamstrings, groin, 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 spineAnjaneyasana
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 spine
Trikonasana
5 min(40-50 breaths)
Stand with feet about a metre apart.
stretches and strengthens the thighs, knees, and ankles
Tadasana
5 min(40-50 breaths)
Stand with feet together or hip-width apart, big toes touching.
improves posture and body awareness
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 bodySupta Baddha Konasana
5 min(40 breaths)
Lie on your back.
opens the hips and inner groins passively
Savasana
5 min(40 breaths)
Lie on your back on the mat.
calms the nervous system and promotes deep restSavasana
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.
- 1Happy Baby3 min
- 2Head-to-Knee Pose2 min
- 3Cat–Cow2 min
- 4Crescent Lunge5 min
- 5Sphinx Pose5 min
- 6Triangle Pose5 min
- 7Mountain Pose5 min
- 8Downward-Facing Dog5 min
- 9Reclining Bound Angle5 min
- 10Corpse Pose5 min
- 11Corpse Pose5 min
Poses Used in This Sequence
