15-Minute Yoga for Relaxation

Marjaryasana–Bitilasana

1 min(8-10 breaths)

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

Malasana

1 min(8 breaths)

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

Virabhadrasana I

1 min(8 breaths)

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

Baddha Konasana

1 min(8-10 breaths)

Sit on your mat with both legs extended.

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.

Supta Matsyendrasana

1 min(8-10 breaths)

Lie on your back with both knees bent.

Utkatasana

1-2 min(10-15 breaths)

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

Dandasana

1-2 min(10-15 breaths)

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

Paschimottanasana

1-2 min(10-15 breaths)

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

Savasana

3 min

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