Move · Videos · Yoga · 34 min

30-Minute Relaxing Hatha Yoga to Unwind

30-Minute Relaxing Hatha Yoga to Unwind — video by YogaEasy Play · 34:07

Video by YogaEasy on YouTube · Open on YouTube

Esther Ekhart leads a calm, slow class to release tension: supported child's pose, seated twists, lying hamstring stretches with a belt, eagle and cow-face arms, lizard, pigeon, a seated forward bend and twist, and legs up the wall to finish. Good for evenings or stressful days.

  • 34 min
  • All levels
  • Low impact (no jumping)
  • mat, wall
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Step by step 13

Tap a time to watch that step in the video.

  1. Supported child's pose over a bolster or pillows, one cheek down, relaxing the whole body; then turn the head. 1:05
  2. Seated twists, cross-legged, each side: find your edge and lean in only about 10 percent, then an overhead stretch. 3:56
  3. Lying hamstring stretch, right leg: belt or towel around the foot, then take the leg out to the side and across. 6:39
  4. The same hamstring stretch with the left leg, bending the other knee if that is easier. 8:02
  5. Eagle arms, kneeling or cross-legged: elbows lifted, shoulders down, each side. 10:05
  6. Cow-face arms each side, using a belt if the hands don't meet, then reverse prayer behind the back. 11:46
  7. Down dog with bent knees, then lizard with the right foot forward, on the hands or forearms. 15:43
  8. Lizard with the left foot forward, then a forward fold with the knees bent and the head hanging. 17:32
  9. Pigeon, right knee forward: no strain in the knee; bring the foot closer to the hip if there is. 19:44
  10. Pigeon with the left knee forward, coming onto the forearms to feel the outer hip stretch. 22:02
  11. Seated forward bend over one straight leg, then the other; sit on a blanket if the pelvis tilts back. 23:58
  12. Seated twist (half lord of the fishes) each side, with length mattering more than depth. 26:26
  13. Legs up the wall, with the hips on a bolster or flat on the floor, as the final relaxation. 29:30

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Find your edge, then lean into it only about 10 percent - no forcing
  • Use a belt or towel around the foot if the leg will not straighten
  • In pigeon there should be no strain in the knee; bring the foot closer to the hip if there is

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 4 takes load

  • Shoulders takes loaddownward dog; eagle, cow-face arm stretches
  • Wrists & hands takes loaddownward dog, reverse prayer stretch
  • Hips takes loadpigeon, lizard lunge, long hip holds
  • Knees takes loadlizard low lunges, pigeon, kneeling seat
  • Upper back movesseated twists, hanging fold, arm stretches
  • Lower back movesforward folds, seated twists
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.

Easier option from the coach: Bolster, belt and blankets as props; lean in only about 10 percent

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by YogaEasy; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety