20-Minute Restorative Yoga for Relaxation
This 20-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
20 minutes
Poses
13 poses
Goal
Relaxation
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 gentlyMalasana
2 min(15 breaths)
Stand with feet slightly wider than hip-width, toes angled out.
opens the hips and groin
Marjaryasana–Bitilasana
2 min(15 breaths)
Begin on all fours, wrists below shoulders, knees below hips.
gently warms and mobilises the entire spineUttanasana
2 min(15 breaths)
Stand in Mountain Pose.
deeply stretches the hamstrings, calves, and lower backSalabhasana
5 min(40-50 breaths)
Lie face down with arms alongside your torso, palms facing up.
strengthens the muscles of the spine, glutes, and backs of the arms and legsBaddha Konasana
5 min(40-50 breaths)
Sit on your mat with both legs extended.
opens the inner groins and hip flexors
Setu Bandha Sarvangasana
5 min(40-50 breaths)
Lie on your back with knees bent, feet flat and hip-width apart.
strengthens the back, glutes, and hamstrings
Vrksasana
5 min(40-50 breaths)
Stand in Mountain Pose with feet together.
improves balance and proprioception
Trikonasana
5 min(40-50 breaths)
Stand with feet about a metre apart.
stretches and strengthens the thighs, knees, and ankles
Adho Mukha Svanasana
5 min(50 breaths)
Begin on all fours, wrists below shoulders, knees below hips.
lengthens hamstrings, calves, and the entire back of the body
Balasana
5 min(40 breaths)
Kneel on your mat and bring your big toes to touch behind you.
gently stretches the hips, thighs, and ankles
Savasana
5 min(40 breaths)
Lie on your back on the mat.
calms the nervous system and promotes deep restSavasana
5 min
Allow every muscle to soften completely. This is where the practice integrates.
promotes full recoveryQuick Reference
All 13 poses in this sequence, in order.
- 1Supported Fish Pose3 min
- 2Garland Pose2 min
- 3Cat–Cow2 min
- 4Standing Forward Fold2 min
- 5Locust Pose5 min
- 6Butterfly Pose5 min
- 7Bridge Pose5 min
- 8Tree Pose5 min
- 9Triangle Pose5 min
- 10Downward-Facing Dog5 min
- 11Child's Pose5 min
- 12Corpse Pose5 min
- 13Corpse Pose5 min
Poses Used in This Sequence
