🧘‍♀️ 15-Minute Supine Yoga Flow for Deep Relaxation

This gentle, floor-based yoga sequence is designed to release tension, calm the nervous system, and promote deep relaxation. No standing, no effort—just pure relaxation while lying down. Perfect for winding down before bed, relieving stress, or resetting your energy.

💡 Tip: Light a candle, play soft music, and use a pillow or bolster for extra support.

🕰️ 15-Minute Supine Yoga Flow

🌿 1. Reclined Butterfly Pose (Supta Baddha Konasana) – 2 min

• Lie on your back, bring the soles of your feet together, and let your knees gently fall open.
• Place hands on your belly or at your sides.
• Why? Opens the hips, calms the nervous system, and deepens breath awareness.

🌿 2. Supine Spinal Twist (Supta Matsyendrasana) – 2 min per side

• Hug your right knee to your chest, then guide it across your body to the left.
• Extend your right arm out, gaze to the right.
• Hold for 2 minutes, then switch sides.
• Why? Releases spinal tension, aids digestion, and relaxes the lower back.

🌿 3. Legs Up the Wall (Viparita Karani) – 3 min

• Lie on your back and extend your legs up against a wall (or into the air if no wall).
• Keep arms by your sides or rest hands on your belly.
• Why? Improves circulation, reduces swelling in the legs, and promotes deep relaxation.

🌿 4. Reclined Figure Four Stretch – 2 min per side

• Cross your right ankle over your left thigh, creating a “4” shape.
• Hold behind your left thigh and gently pull it toward your chest.
• Hold for 2 minutes, then switch sides.
• Why? Eases hip tightness and relieves lower back discomfort.

🌿 5. Supine Full-Body Stretch – 1 min

• Extend arms overhead and stretch your legs long.
• Reach through fingertips and toes, taking deep inhales and exhales.
• Why? Elongates the spine, releases stored tension, and refreshes the body.

🌿 6. Savasana (Final Relaxation) – 5 min

• Lie completely still with arms by your sides, palms facing up.
• Close your eyes and focus on your breath.
• Let go of any tension, allowing your body to fully relax into the mat.
• Why? Deepens relaxation, quiets the mind, and restores energy.

🧘‍♀️ The Aftermath: Pure Bliss

💆‍♀️ Muscles feel relaxed
💆‍♂️ Mind feels clear
💤 Body is ready for deep rest

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💬 Tried this sequence? Comment “☁️” if you feel relaxed already!

#YogaForRelaxation #SupineYoga #MindfulRest

Set an intention!

In yoga, you set an intention at the beginning of your practice. As a Christian, I like to choose bible verses that can lead my practice- and day- in a positive direction. Here are some of my favorites:

• Psalm 16:9 – “Therefore my heart is glad, and my glory rejoiceth: my flesh also shall rest in hope.“
• 2 Timothy 1:7 – “For God gave us a spirit not of fear but of power and love and self-control.”