15-Minute 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
Dandasana
1 min(8-10 breaths)
Sit on your mat with both legs extended straight in front of you.
strengthens the core and back muscles
Virabhadrasana II
1 min(8 breaths)
Stand with feet about a metre apart.
strengthens and tones the legs and anklesUtkatasana
1 min(8 breaths)
Stand in Mountain Pose with feet together or hip-width apart.
strengthens the thighs, calves, spine, and anklesUttanasana
1 min(8-10 breaths)
Stand in Mountain Pose.
deeply stretches the hamstrings, calves, and lower backBaddha Konasana
1 min(8-10 breaths)
Sit on your mat with both legs extended.
opens the inner groins and hip flexors
Tadasana
1 min(8-10 breaths)
Stand with feet together or hip-width apart, big toes touching.
improves posture and body awareness
Trikonasana
1 min(8-10 breaths)
Stand with feet about a metre apart.
stretches and strengthens the thighs, knees, and ankles
Virabhadrasana I
1-2 min(10-15 breaths)
From Mountain Pose, step your left foot back about a metre.
strengthens the legs, glutes, and coreAnanda Balasana
1-2 min(10-15 breaths)
Lie on your back.
opens the inner groins and hip flexorsPaschimottanasana
1-2 min(10-15 breaths)
Sit on your mat with both legs extended in front of you.
stretches the hamstrings, calves, and spine
Savasana
3 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.
- 1Staff Pose1 min
- 2Warrior II1 min
- 3Chair Pose1 min
- 4Standing Forward Fold1 min
- 5Butterfly Pose1 min
- 6Mountain Pose1 min
- 7Triangle Pose1 min
- 8Warrior I1-2 min
- 9Happy Baby1-2 min
- 10Seated Forward Fold1-2 min
- 11Corpse Pose3 min
Poses Used in This Sequence
