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
Ananda Balasana
1 min(8-10 breaths)
Lie on your back.
opens the inner groins and hip flexorsAnjaneyasana
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 legUttanasana
1 min(8 breaths)
Stand in Mountain Pose.
deeply stretches the hamstrings, calves, and lower backSupta Matsyendrasana
1 min(8-10 breaths)
Lie on your back with both knees bent.
releases tension in the spine and lower backUtkatasana
1 min(8-10 breaths)
Stand in Mountain Pose with feet together or hip-width apart.
strengthens the thighs, calves, spine, and anklesMalasana
1 min(8-10 breaths)
Stand with feet slightly wider than hip-width, toes angled out.
opens the hips and groinPhalakasana
1 min(8-10 breaths)
Begin in Downward Dog, then shift forward so wrists are below shoulders.
strengthens the entire core, including deep stabilisers
Adho Mukha Svanasana
1-2 min(10-15 breaths)
Begin on all fours, wrists below shoulders, knees below hips.
lengthens hamstrings, calves, and the entire back of the body
Savasana
1-2 min(10-15 breaths)
Lie on your back on the mat.
calms the nervous system and promotes deep restDandasana
1-2 min(10-15 breaths)
Sit on your mat with both legs extended straight in front of you.
strengthens the core and back musclesSavasana
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.
- 1Happy Baby1 min
- 2Crescent Lunge1 min
- 3Standing Forward Fold1 min
- 4Supine Spinal Twist1 min
- 5Chair Pose1 min
- 6Garland Pose1 min
- 7Plank Pose1 min
- 8Downward-Facing Dog1-2 min
- 9Corpse Pose1-2 min
- 10Staff Pose1-2 min
- 11Corpse Pose3 min
Poses Used in This Sequence
