20-Minute Restorative Yoga for Relaxation

Matsyasana (Supported)

3 min(20-30 breaths)

Place a bolster horizontally on your mat (or use two stacked blocks).

Anjaneyasana

2 min(15 breaths)

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

Marjaryasana–Bitilasana

2 min(15 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.

Tadasana

5 min(40-50 breaths)

Stand with feet together or hip-width apart, big toes touching.

Malasana

5 min(40-50 breaths)

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

Utkatasana

5 min(40-50 breaths)

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

Phalakasana

5 min(40-50 breaths)

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

Salamba Bhujangasana

5 min(40-50 breaths)

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

Virabhadrasana II

5 min(50 breaths)

Stand with feet about a metre apart.

Savasana

5 min(40 breaths)

Lie on your back on the mat.

Uttanasana

5 min(40 breaths)

Stand in Mountain Pose.

Savasana

5 min

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