10-Minute Yoga for Flexibility
This 10-minute yoga flow gently opens tight muscles, increases your range of motion, and leaves you feeling longer and more at ease in your body. Each pose builds on the last, creating progressive release rather than forcing depth.
Duration
10 minutes
Poses
9 poses
Goal
Flexibility
The Flow
Janu Sirsasana
1 min(8-10 breaths)
Sit with both legs extended.
stretches the hamstrings, groin, and lower back
Marjaryasana–Bitilasana
1 min(8 breaths)
Begin on all fours, wrists below shoulders, knees below hips.
gently warms and mobilises the entire spine
Virabhadrasana II
1 min(8 breaths)
Stand with feet about a metre apart.
strengthens and tones the legs and anklesMalasana
1 min(8-10 breaths)
Stand with feet slightly wider than hip-width, toes angled out.
opens the hips and groinSalamba Bhujangasana
1 min(8-10 breaths)
Lie on your belly with legs extended, tops of feet on the mat.
gently stretches and strengthens the spine
Bhujangasana
1 min(8-10 breaths)
Lie on your belly with your legs extended, tops of your feet on the mat.
strengthens the spine and erector musclesViparita Karani
1-2 min(10-15 breaths)
Sit sideways next to a wall.
relieves tired, swollen legs and feetPaschimottanasana
1-2 min(10-15 breaths)
Sit on your mat with both legs extended in front of you.
stretches the hamstrings, calves, and spine
Savasana
3 min
Allow every muscle to soften completely. This is where the practice integrates.
promotes full recoveryQuick Reference
All 9 poses in this sequence, in order.
- 1Head-to-Knee Pose1 min
- 2Cat–Cow1 min
- 3Warrior II1 min
- 4Garland Pose1 min
- 5Sphinx Pose1 min
- 6Cobra Pose1 min
- 7Legs Up the Wall1-2 min
- 8Seated Forward Fold1-2 min
- 9Corpse Pose3 min
Poses Used in This Sequence
