15-Minute Yoga for Flexibility

Matsyasana (Supported)

1 min(8-10 breaths)

Place a bolster horizontally on your mat (or use two stacked blocks).

Janu Sirsasana

1 min(8 breaths)

Sit with both legs extended.

Malasana

1 min(8 breaths)

Stand with feet slightly wider than hip-width, toes angled out.

Tadasana

1 min(8-10 breaths)

Stand with feet together or hip-width apart, big toes touching.

Phalakasana

1 min(8-10 breaths)

Begin in Downward Dog, then shift forward so wrists are below shoulders.

Setu Bandha Sarvangasana

1 min(8-10 breaths)

Lie on your back with knees bent, feet flat and hip-width apart.

Utkatasana

1 min(8-10 breaths)

Stand in Mountain Pose with feet together or hip-width apart.

Virabhadrasana I

1-2 min(10-15 breaths)

From Mountain Pose, step your left foot back about a metre.

Balasana

1-2 min(10-15 breaths)

Kneel on your mat and bring your big toes to touch behind you.

Dandasana

1-2 min(10-15 breaths)

Sit on your mat with both legs extended straight in front of you.

Savasana

3 min

Allow every muscle to soften completely. This is where the practice integrates.