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
Marjaryasana–Bitilasana
1 min(8-10 breaths)
Begin on all fours, wrists below shoulders, knees below hips.
gently warms and mobilises the entire spineDandasana
1 min(8 breaths)
Sit on your mat with both legs extended straight in front of you.
strengthens the core and back musclesUttanasana
1 min(8 breaths)
Stand in Mountain Pose.
deeply stretches the hamstrings, calves, and lower back
Vrksasana
1 min(8-10 breaths)
Stand in Mountain Pose with feet together.
improves balance and proprioception
Bhujangasana
1 min(8-10 breaths)
Lie on your belly with your legs extended, tops of your feet on the mat.
strengthens the spine and erector musclesMalasana
1 min(8-10 breaths)
Stand with feet slightly wider than hip-width, toes angled out.
opens the hips and groinBaddha Konasana
1 min(8-10 breaths)
Sit on your mat with both legs extended.
opens the inner groins and hip flexorsSalabhasana
1-2 min(10-15 breaths)
Lie face down with arms alongside your torso, palms facing up.
strengthens the muscles of the spine, glutes, and backs of the arms and legsMatsyasana (Supported)
1-2 min(10-15 breaths)
Place a bolster horizontally on your mat (or use two stacked blocks).
opens the chest, heart, and throat gentlyPaschimottanasana
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.
- 1Cat–Cow1 min
- 2Staff Pose1 min
- 3Standing Forward Fold1 min
- 4Tree Pose1 min
- 5Cobra Pose1 min
- 6Garland Pose1 min
- 7Butterfly Pose1 min
- 8Locust Pose1-2 min
- 9Supported Fish Pose1-2 min
- 10Seated Forward Fold1-2 min
- 11Corpse Pose3 min
Poses Used in This Sequence
