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
Supta Baddha Konasana
3 min(20-30 breaths)
Lie on your back.
opens the hips and inner groins passivelyUttanasana
2 min(15-20 breaths)
Stand in Mountain Pose.
deeply stretches the hamstrings, calves, and lower backJanu Sirsasana
2 min(15-20 breaths)
Sit with both legs extended.
stretches the hamstrings, groin, and lower backUtkatasana
2 min(15-20 breaths)
Stand in Mountain Pose with feet together or hip-width apart.
strengthens the thighs, calves, spine, and ankles
Vrksasana
3-5 min(30-50 breaths)
Stand in Mountain Pose with feet together.
improves balance and proprioception
Virabhadrasana I
3-5 min(30-50 breaths)
From Mountain Pose, step your left foot back about a metre.
strengthens the legs, glutes, and coreSupta Matsyendrasana
3-5 min(30-50 breaths)
Lie on your back with both knees bent.
releases tension in the spine and lower backPhalakasana
3-5 min(30-50 breaths)
Begin in Downward Dog, then shift forward so wrists are below shoulders.
strengthens the entire core, including deep stabilisers
Virabhadrasana II
3-5 min(30-50 breaths)
Stand with feet about a metre apart.
strengthens and tones the legs and anklesViparita Karani
5 min(50 breaths)
Sit sideways next to a wall.
relieves tired, swollen legs and feetMatsyasana (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
Savasana
3 min(20-30 breaths)
Lie on your back on the mat.
calms the nervous system and promotes deep restSavasana
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.
- 1Reclining Bound Angle3 min
- 2Standing Forward Fold2 min
- 3Head-to-Knee Pose2 min
- 4Chair Pose2 min
- 5Tree Pose3-5 min
- 6Warrior I3-5 min
- 7Supine Spinal Twist3-5 min
- 8Plank Pose3-5 min
- 9Warrior II3-5 min
- 10Legs Up the Wall5 min
- 11Supported Fish Pose3 min
- 12Corpse Pose3 min
- 13Corpse Pose5 min
Poses Used in This Sequence
