Move · Videos · Yoga · 37 min

37-Minute Restorative Yoga With No Props, Plus Meditation

37-Minute Restorative Yoga With No Props, Plus Meditation — video by Jess Yoga Play · 36:45

Video by Jess Yoga on YouTube · Open on YouTube

A slow restorative class with 1–2 minute holds: child's pose, thread the needle, puppy, half frog and lying twists, then butterfly, straddle, seated stretches and a short meditation. Good for anyone who wants to unwind.

  • 37 min
  • Beginner
  • Low impact (no jumping)
  • mat
Open in VideosLog it in Train

Step by step 13

Tap a time to watch that step in the video.

  1. Child's pose, knees wide or together, then walk the hands left and right to stretch each side. 0:42
  2. Cat-cow on all fours, moving slowly with the breath. 4:29
  3. Thread the needle: slide the right arm under, shoulder and cheek to the mat, then the left. 6:50
  4. Puppy pose: walk the hands forward, rest the forehead down and let the chest sink. 9:44
  5. Half frog, right side: lying on your front, bend the right knee out; rest it on the mat or a blanket. 11:26
  6. Lying twist, right side: thread the left arm under and roll onto your back, right knee still bent. 14:27
  7. Half frog on the left side, resting your head on your hands. 17:42
  8. Lying twist on the left side, stacking the knees if you want more support. 20:34
  9. Knee circles on your back with the hands on the knees, both ways, then hug the knees in. 23:16
  10. Butterfly: soles of the feet together, fold forward slowly and let the upper body hang. 24:36
  11. Straddle: legs wide, walk the hands forward only as far as is comfortable. 25:55
  12. Seated side stretches and twists to each side, then slow neck circles. 28:04
  13. Meditation, seated or lying in savasana, letting the body and breath settle. 31:07

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

Form cues from the coach

  • Bring the knees together in child's pose if wide knees bother your hips or back
  • Don't force half frog: move the knee onto the mat or a blanket and just relax

What it works Whole body

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Neck movesslow neck rolls
  • Shoulders movesthread the needle, puppy, lying twist
  • Wrists & hands movestabletop cat-cow, thread the needle
  • Upper back movescat-cow, thread the needle, twists
  • Lower back movescat-cow, twists, rounded seated folds
  • Hips moveshalf frog, butterfly, straddle, knee circles
  • Knees moveschild's pose, tabletop, half frog
  • 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: Knees together in child's pose; blanket under the knee in half frog

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

More like this

Browse all 764 videos

Video by Jess Yoga; 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