Find Your Calm: A 20-Minute Restorative Yoga Practice for Modern Life
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A short restorative yoga sequence, even just a few poses, can offer a vital pause in a hectic day, fostering a sense of calm and reconnection with oneself.
Published December 3, 2025 11:26AM
In today’s relentlessly paced world, finding moments of genuine stillness can feel like a luxury. But what if a sense of calm was accessible in just 20 minutes? A new approach to yoga, focused on restoration rather than exertion, offers a powerful antidote to the stresses of modern life. According to editors at Yoga Journal, this practice isn’t about achieving physical feats, but about slowing down enough to fundamentally shift how you approach your day.
“This 20-minute yoga practice won’t change the chaos of your day or your seemingly endless to-do list, it will slow you down long enough to change how you show up to them,” the editors explain. The core principle is simple: create a brief escape, allowing the nervous system to reset and cultivate a feeling of grounded presence. Even a shortened version, focusing on just a few key poses, can yield significant benefits.
The Roots of Restorative Yoga
The poses featured in this sequence are inspired by the work of Judith Hanson Lasater, a leading figure in the field of restorative yoga. While not all the poses strictly adhere to the traditional definition of restorative yoga, they all share the common goal of promoting deep relaxation and releasing tension.
A 20-Minute Sequence to Slow Down
This practice is designed to be accessible to all levels, requiring minimal props – though blankets and a bolster or firm pillow are highly recommended to enhance comfort and support.
1. Uttanasana (Standing Forward Bend)
Begin with intention. Step onto your mat, feet approximately a foot apart, and exhale as you fold forward, gently holding onto your elbows. Maintain a slight arch in your lower back and engage your abdominal muscles to stabilize the spine. Hold for 5 to 10 breaths, inhaling to slowly rise, keeping your back arched and belly active. Repeat once.
2. Cat-Cow
Transition to hands and knees. Slowly exhale, dropping your head and rounding your entire spine into Cat Pose. Pause, inviting the belly organs to lift against the spine. Then, inhale, releasing the belly down and arching your back into Cow Pose. Focus on lifting “out” of the shoulder joints during the rounding motion and dropping your midback below the shoulder blades during the arch. Repeat 10 times.
3. Setu Bandha Sarvangasana (Bridge Pose)
Lie on your back with bent knees and feet flat on the floor, parallel and near your hips. Exhale and slowly curl up from the tailbone into Bridge Pose. Interlock your fingers under your body, pressing your arms down and tucking your shoulders underneath. Hold for 3 to 5 breaths, release your arms, and roll down through your spine. Repeat, alternating the clasp of your hands by interlocking your fingers with the opposite thumb on top. Lower yourself to the mat and pause, or draw your knees toward your chest for a few breaths.
4. Crisscross Supported Backbend
Prepare two blankets, folded to approximately 7.5 inches wide, 28 inches long, and 5 inches deep (adjust dimensions for your height). Lay the blankets on your mat in a cross shape. Sit at the end of one blanket with your feet flat on the floor and lie back, allowing the other blanket to support an arch in your midback. Your head will gently hang back, opening your throat. Extend your arms to the sides, breathe deeply, and release your belly. Close your eyes and hold for 1 to 3 minutes.
5. Baddha Konasana (Bound Angle Pose)
Sit on the floor and bend your knees, bringing the soles of your feet together. Allow your knees to fall open to the sides. Drop your chin and breathe slowly in Bound Angle Pose for 2 full minutes.
6. Supta Baddha Konasana (Reclining Bound Angle Pose)
Place a block on the floor with a bolster (or firm pillow) resting on top at a 30-degree angle. Sit in front of the bolster and lie back into Reclining Bound Angle Pose. Support your head with a blanket and your outer legs and elbows with additional blankets or small pillows. Cover your eyes and rest for up to 10 minutes, focusing on your breath. To exit, bring your knees together and slowly roll to the side.
7. Salamba Upavistha Konasana (Supported Wide-Angle Seated Forward Bend)
After sitting up, turn around and extend your legs wide apart, resting your chest on the bolster. Turn your head to one side for 1 minute, then to the other. Maintain straight legs with slightly engaged knees and kneecaps pointing upward. Become aware of your breath without altering it, close your eyes, and relax.
8. Reclined Twist
Lie on your back, bend your knees, and place your feet on the outer edges of your mat. Exhale and drop your knees to the right, allowing your left knee to drop into the arch of your right foot. Let your left pelvis and shoulder follow the twist, lifting naturally. Stretch your left arm diagonally above your ear to feel a stretch along your left side. Return to center and repeat on the other side.
9. Salamba Balasana (Supported Child’s Pose)
Sit in a supported version of Child’s Pose. Spread your knees and place the elevated bolster between your legs. If needed, add a folded blanket on top to support your rounded spine. Hold for 1 or 2 minutes, spending equal time with your head turned to each side.
10. Savasana (Corpse Pose)
Do not skip this crucial pose! Lie on your back in Savasana, with a folded blanket supporting your head, neck, and shoulders. Place a bolster under your knees and a rolled blanket under your Achilles tendons. Set a timer. Consider covering your eyes with an eye pillow or soft cloth and covering up with a blanket. Take 20 long, even breaths through your nose.
If possible, remain in Savasana for a full 20 minutes. When finished, slowly roll to one side and sit up.
This practice, originally featured in the December 2007 issue of Yoga Journal, offers a valuable resource for those seeking a moment of respite in a demanding world. Further explorations of Yoga Journal’s extensive archives can be found here.
