15-Minute Yoga for Relaxation

Marjaryasana–Bitilasana

1 min(8-10 breaths)

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

Dandasana

1 min(8 breaths)

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

Utkatasana

1 min(8 breaths)

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

Vrksasana

1 min(8-10 breaths)

Stand in Mountain Pose with feet together.

Phalakasana

1 min(8-10 breaths)

Begin in Downward Dog, then shift forward so wrists are below shoulders.

Setu Bandha Sarvangasana

1 min(8-10 breaths)

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

Virabhadrasana II

1 min(8-10 breaths)

Stand with feet about a metre apart.

Viparita Karani

1-2 min(10-15 breaths)

Sit sideways next to a wall.

Janu Sirsasana

1-2 min(10-15 breaths)

Sit with both legs extended.

Matsyasana (Supported)

1-2 min(10-15 breaths)

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

Savasana

3 min

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