20-Minute Restorative Yoga for Relaxation

Marjaryasana–Bitilasana

3 min(20-30 breaths)

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

Virabhadrasana II

2 min(15 breaths)

Stand with feet about a metre apart.

Dandasana

2 min(15 breaths)

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

Malasana

2 min(15 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.

Uttanasana

5 min(40-50 breaths)

Stand in Mountain Pose.

Setu Bandha Sarvangasana

5 min(40-50 breaths)

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

Tadasana

5 min(40-50 breaths)

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

Virabhadrasana I

5 min(40-50 breaths)

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

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).

Supta Matsyendrasana

5 min(40 breaths)

Lie on your back with both knees bent.

Savasana

5 min

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