15-Minute Yoga for Flexibility
This 15-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
15 minutes
Poses
11 poses
Goal
Flexibility
The Flow
Janu Sirsasana
1 min(8-10 breaths)
Sit with both legs extended.
stretches the hamstrings, groin, and lower backDandasana
1 min(8 breaths)
Sit on your mat with both legs extended straight in front of you.
strengthens the core and back muscles
Virabhadrasana I
1 min(8 breaths)
From Mountain Pose, step your left foot back about a metre.
strengthens the legs, glutes, and core
Virabhadrasana II
1 min(8-10 breaths)
Stand with feet about a metre apart.
strengthens and tones the legs and anklesSalabhasana
1 min(8-10 breaths)
Lie face down with arms alongside your torso, palms facing up.
strengthens the muscles of the spine, glutes, and backs of the arms and legs
Trikonasana
1 min(8-10 breaths)
Stand with feet about a metre apart.
stretches and strengthens the thighs, knees, and anklesUttanasana
1 min(8-10 breaths)
Stand in Mountain Pose.
deeply stretches the hamstrings, calves, and lower back
Tadasana
1-2 min(10-15 breaths)
Stand with feet together or hip-width apart, big toes touching.
improves posture and body awarenessSupta Baddha Konasana
1-2 min(10-15 breaths)
Lie on your back.
opens the hips and inner groins passively
Savasana
1-2 min(10-15 breaths)
Lie on your back on the mat.
calms the nervous system and promotes deep restSavasana
3 min
Allow every muscle to soften completely. This is where the practice integrates.
promotes full recoveryQuick Reference
All 11 poses in this sequence, in order.
- 1Head-to-Knee Pose1 min
- 2Staff Pose1 min
- 3Warrior I1 min
- 4Warrior II1 min
- 5Locust Pose1 min
- 6Triangle Pose1 min
- 7Standing Forward Fold1 min
- 8Mountain Pose1-2 min
- 9Reclining Bound Angle1-2 min
- 10Corpse Pose1-2 min
- 11Corpse Pose3 min
Poses Used in This Sequence
