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
Janu Sirsasana
1 min(8-10 breaths)
Sit with both legs extended.
stretches the hamstrings, groin, and lower backPaschimottanasana
1 min(8 breaths)
Sit on your mat with both legs extended in front of you.
stretches the hamstrings, calves, and spine
Marjaryasana–Bitilasana
1 min(8 breaths)
Begin on all fours, wrists below shoulders, knees below hips.
gently warms and mobilises the entire spineSalamba Bhujangasana
1 min(8-10 breaths)
Lie on your belly with legs extended, tops of feet on the mat.
gently stretches and strengthens the spineSupta Matsyendrasana
1 min(8-10 breaths)
Lie on your back with both knees bent.
releases tension in the spine and lower back
Virabhadrasana II
1 min(8-10 breaths)
Stand with feet about a metre apart.
strengthens and tones the legs and ankles
Tadasana
1 min(8-10 breaths)
Stand with feet together or hip-width apart, big toes touching.
improves posture and body awareness
Trikonasana
1-2 min(10-15 breaths)
Stand with feet about a metre apart.
stretches and strengthens the thighs, knees, and anklesMatsyasana (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 gentlyUttanasana
1-2 min(10-15 breaths)
Stand in Mountain Pose.
deeply stretches the hamstrings, calves, and lower back
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.
- 1Head-to-Knee Pose1 min
- 2Seated Forward Fold1 min
- 3Cat–Cow1 min
- 4Sphinx Pose1 min
- 5Supine Spinal Twist1 min
- 6Warrior II1 min
- 7Mountain Pose1 min
- 8Triangle Pose1-2 min
- 9Supported Fish Pose1-2 min
- 10Standing Forward Fold1-2 min
- 11Corpse Pose3 min
Poses Used in This Sequence
