20-Minute Yin Yoga for Flexibility
This 20-minute yin 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)
3 min(20-30 breaths)
Place a bolster horizontally on your mat (or use two stacked blocks).
opens the chest, heart, and throat gently
Tadasana
2 min(15-20 breaths)
Stand with feet together or hip-width apart, big toes touching.
improves posture and body awareness
Marjaryasana–Bitilasana
2 min(15-20 breaths)
Begin on all fours, wrists below shoulders, knees below hips.
gently warms and mobilises the entire spineDandasana
2 min(15-20 breaths)
Sit on your mat with both legs extended straight in front of you.
strengthens the core and back musclesBaddha Konasana
3-5 min(30-50 breaths)
Sit on your mat with both legs extended.
opens the inner groins and hip flexors
Vrksasana
3-5 min(30-50 breaths)
Stand in Mountain Pose with feet together.
improves balance and proprioceptionUtkatasana
3-5 min(30-50 breaths)
Stand in Mountain Pose with feet together or hip-width apart.
strengthens the thighs, calves, spine, and anklesAnjaneyasana
3-5 min(30-50 breaths)
From Mountain Pose, step your right foot back into a long lunge position.
stretches the hip flexors and groin of the back leg
Trikonasana
3-5 min(30-50 breaths)
Stand with feet about a metre apart.
stretches and strengthens the thighs, knees, and anklesViparita Karani
5 min(50 breaths)
Sit sideways next to a wall.
relieves tired, swollen legs and feet
Balasana
3 min(20-30 breaths)
Kneel on your mat and bring your big toes to touch behind you.
gently stretches the hips, thighs, and anklesPaschimottanasana
3 min(20-30 breaths)
Sit on your mat with both legs extended in front of you.
stretches the hamstrings, calves, and spine
Savasana
5 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 Pose3 min
- 2Mountain Pose2 min
- 3Cat–Cow2 min
- 4Staff Pose2 min
- 5Butterfly Pose3-5 min
- 6Tree Pose3-5 min
- 7Chair Pose3-5 min
- 8Crescent Lunge3-5 min
- 9Triangle Pose3-5 min
- 10Legs Up the Wall5 min
- 11Child's Pose3 min
- 12Seated Forward Fold3 min
- 13Corpse Pose5 min
Poses Used in This Sequence
