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.

Virabhadrasana II

2 min(15 breaths)

Stand with feet about a metre apart.

Utkatasana

2 min(15 breaths)

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

Marjaryasana–Bitilasana

2 min(15 breaths)

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

Vrksasana

5 min(40-50 breaths)

Stand in Mountain Pose with feet together.

Setu Bandha Sarvangasana

5 min(40-50 breaths)

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

Bhujangasana

5 min(40-50 breaths)

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

Anjaneyasana

5 min(40-50 breaths)

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

Baddha Konasana

5 min(40-50 breaths)

Sit on your mat with both legs extended.

Tadasana

5 min(50 breaths)

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

Savasana

5 min(40 breaths)

Lie on your back on the mat.

Matsyasana (Supported)

5 min(40 breaths)

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

Savasana

5 min

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