20-Minute Yoga for Flexibility
This 20-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
20 minutes
Poses
13 poses
Goal
Flexibility
The Flow
Matsyasana (Supported)
1 min(8-10 breaths)
Place a bolster horizontally on your mat (or use two stacked blocks).
opens the chest, heart, and throat gentlyPaschimottanasana
1 min(8 breaths)
Sit on your mat with both legs extended in front of you.
stretches the hamstrings, calves, and spine
Trikonasana
1 min(8 breaths)
Stand with feet about a metre apart.
stretches and strengthens the thighs, knees, and anklesUttanasana
1 min(8 breaths)
Stand in Mountain Pose.
deeply stretches the hamstrings, calves, and lower back
Virabhadrasana I
1 min(8-10 breaths)
From Mountain Pose, step your left foot back about a metre.
strengthens the legs, glutes, and coreMalasana
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 spineUtkatasana
1 min(8-10 breaths)
Stand in Mountain Pose with feet together or hip-width apart.
strengthens the thighs, calves, spine, and ankles
Virabhadrasana II
1 min(8-10 breaths)
Stand with feet about a metre apart.
strengthens and tones the legs and ankles
Tadasana
1-2 min(10-15 breaths)
Stand with feet together or hip-width apart, big toes touching.
improves posture and body awarenessJanu Sirsasana
1-2 min(10-15 breaths)
Sit with both legs extended.
stretches the hamstrings, groin, and lower back
Balasana
1-2 min(10-15 breaths)
Kneel on your mat and bring your big toes to touch behind you.
gently stretches the hips, thighs, and ankles
Savasana
3 min
Allow every muscle to soften completely. This is where the practice integrates.
promotes full recoveryQuick Reference
All 13 poses in this sequence, in order.
- 1Supported Fish Pose1 min
- 2Seated Forward Fold1 min
- 3Triangle Pose1 min
- 4Standing Forward Fold1 min
- 5Warrior I1 min
- 6Garland Pose1 min
- 7Sphinx Pose1 min
- 8Chair Pose1 min
- 9Warrior II1 min
- 10Mountain Pose1-2 min
- 11Head-to-Knee Pose1-2 min
- 12Child's Pose1-2 min
- 13Corpse Pose3 min
Poses Used in This Sequence
