20-Minute Restorative Yoga for Relaxation

Marjaryasana–Bitilasana

3 min(20-30 breaths)

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

Virabhadrasana I

2 min(15 breaths)

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

Uttanasana

2 min(15 breaths)

Stand in Mountain Pose.

Anjaneyasana

2 min(15 breaths)

From Mountain Pose, step your right foot back into a long lunge position.

Bhujangasana

5 min(40-50 breaths)

Lie on your belly with your legs extended, tops of your feet on the mat.

Vrksasana

5 min(40-50 breaths)

Stand in Mountain Pose with feet together.

Utkatasana

5 min(40-50 breaths)

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

Malasana

5 min(40-50 breaths)

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

Salamba Bhujangasana

5 min(40-50 breaths)

Lie on your belly with legs extended, tops of feet on the mat.

Phalakasana

5 min(50 breaths)

Begin in Downward Dog, then shift forward so wrists are below shoulders.

Ananda Balasana

5 min(40 breaths)

Lie on your back.

Dandasana

5 min(40 breaths)

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

Savasana

5 min

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