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
Marjaryasana–Bitilasana
3 min(20-30 breaths)
Begin on all fours, wrists below shoulders, knees below hips.
gently warms and mobilises the entire spineJanu Sirsasana
2 min(15 breaths)
Sit with both legs extended.
stretches the hamstrings, groin, and lower backDandasana
2 min(15 breaths)
Sit on your mat with both legs extended straight in front of you.
strengthens the core and back musclesUttanasana
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 legsSalamba Bhujangasana
5 min(40-50 breaths)
Lie on your belly with legs extended, tops of feet on the mat.
gently stretches and strengthens the spinePhalakasana
5 min(40-50 breaths)
Begin in Downward Dog, then shift forward so wrists are below shoulders.
strengthens the entire core, including deep stabilisers
Virabhadrasana II
5 min(40-50 breaths)
Stand with feet about a metre apart.
strengthens and tones the legs and ankles
Vrksasana
5 min(40-50 breaths)
Stand in Mountain Pose with feet together.
improves balance and proprioceptionViparita Karani
5 min(50 breaths)
Sit sideways next to a wall.
relieves tired, swollen legs and feet
Savasana
5 min(40 breaths)
Lie on your back on the mat.
calms the nervous system and promotes deep restMatsyasana (Supported)
5 min(40 breaths)
Place a bolster horizontally on your mat (or use two stacked blocks).
opens the chest, heart, and throat gentlySavasana
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.
- 1Cat–Cow3 min
- 2Head-to-Knee Pose2 min
- 3Staff Pose2 min
- 4Standing Forward Fold2 min
- 5Locust Pose5 min
- 6Sphinx Pose5 min
- 7Plank Pose5 min
- 8Warrior II5 min
- 9Tree Pose5 min
- 10Legs Up the Wall5 min
- 11Corpse Pose5 min
- 12Supported Fish Pose5 min
- 13Corpse Pose5 min
Poses Used in This Sequence
