15-Minute Restorative Yoga for Stress Relief
Designed to calm the nervous system and quiet the mind, this 15-minute sequence targets the areas where stress most commonly settles — the hips, lower back, and shoulders. Move slowly, breathe steadily, and trust the process.
Duration
15 minutes
Poses
11 poses
Goal
Stress Relief
The Flow
Matsyasana (Supported)
3 min(20-30 breaths)
Place a bolster horizontally on your mat (or use two stacked blocks).
opens the chest, heart, and throat gently
Malasana
5 min(40-50 breaths)
Stand with feet slightly wider than hip-width, toes angled out.
opens the hips and groinPhalakasana
5 min(40-50 breaths)
Begin in Downward Dog, then shift forward so wrists are below shoulders.
strengthens the entire core, including deep stabilisers
Vrksasana
5 min(40-50 breaths)
Stand in Mountain Pose with feet together.
improves balance and proprioceptionBaddha Konasana
5 min(40-50 breaths)
Sit on your mat with both legs extended.
opens the inner groins and hip flexors
Bhujangasana
5 min(50 breaths)
Lie on your belly with your legs extended, tops of your feet on the mat.
strengthens the spine and erector musclesUttanasana
5 min(40 breaths)
Stand in Mountain Pose.
deeply stretches the hamstrings, calves, and lower backSupta Baddha Konasana
5 min(40 breaths)
Lie on your back.
opens the hips and inner groins passively
Savasana
5 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.
- 1Supported Fish Pose3 min
- 2Cat–Cow2 min
- 3Warrior I2 min
- 4Garland Pose5 min
- 5Plank Pose5 min
- 6Tree Pose5 min
- 7Butterfly Pose5 min
- 8Cobra Pose5 min
- 9Standing Forward Fold5 min
- 10Reclining Bound Angle5 min
- 11Corpse Pose5 min
Poses Used in This Sequence
