20-Minute Restorative Yoga for Relaxation

Balasana

3 min(20-30 breaths)

Kneel on your mat and bring your big toes to touch behind you.

Anjaneyasana

2 min(15 breaths)

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

Janu Sirsasana

2 min(15 breaths)

Sit with both legs extended.

Tadasana

2 min(15 breaths)

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

Baddha Konasana

5 min(40-50 breaths)

Sit on your mat with both legs extended.

Bhujangasana

5 min(40-50 breaths)

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

Utkatasana

5 min(40-50 breaths)

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

Setu Bandha Sarvangasana

5 min(40-50 breaths)

Lie on your back with knees bent, feet flat and hip-width apart.

Malasana

5 min(40-50 breaths)

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

Phalakasana

5 min(50 breaths)

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

Matsyasana (Supported)

5 min(40 breaths)

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

Ananda Balasana

5 min(40 breaths)

Lie on your back.

Savasana

5 min

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