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
Dandasana
1 min(8-10 breaths)
Sit on your mat with both legs extended straight in front of you.
strengthens the core and back musclesAnjaneyasana
1 min(8 breaths)
From Mountain Pose, step your right foot back into a long lunge position.
stretches the hip flexors and groin of the back leg
Tadasana
1 min(8 breaths)
Stand with feet together or hip-width apart, big toes touching.
improves posture and body awareness
Virabhadrasana I
1 min(8-10 breaths)
From Mountain Pose, step your left foot back about a metre.
strengthens the legs, glutes, and core
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 musclesSupta Matsyendrasana
1 min(8-10 breaths)
Lie on your back with both knees bent.
releases tension in the spine and lower back
Vrksasana
1-2 min(10-15 breaths)
Stand in Mountain Pose with feet together.
improves balance and proprioceptionMatsyasana (Supported)
1-2 min(10-15 breaths)
Place a bolster horizontally on your mat (or use two stacked blocks).
opens the chest, heart, and throat gently
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.
- 1Staff Pose1 min
- 2Crescent Lunge1 min
- 3Mountain Pose1 min
- 4Warrior I1 min
- 5Cobra Pose1 min
- 6Supine Spinal Twist1 min
- 7Tree Pose1-2 min
- 8Supported Fish Pose1-2 min
- 9Corpse Pose3 min
Poses Used in This Sequence
