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 gentlyJanu Sirsasana
2 min(15-20 breaths)
Sit with both legs extended.
stretches the hamstrings, groin, and lower back
Virabhadrasana II
2 min(15-20 breaths)
Stand with feet about a metre apart.
strengthens and tones the legs and ankles
Trikonasana
2 min(15-20 breaths)
Stand with feet about a metre apart.
stretches and strengthens the thighs, knees, and ankles
Bhujangasana
3-5 min(30-50 breaths)
Lie on your belly with your legs extended, tops of your feet on the mat.
strengthens the spine and erector musclesUttanasana
3-5 min(30-50 breaths)
Stand in Mountain Pose.
deeply stretches the hamstrings, calves, and lower backSalamba Bhujangasana
3-5 min(30-50 breaths)
Lie on your belly with legs extended, tops of feet on the mat.
gently stretches and strengthens the spinePhalakasana
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
Tadasana
3-5 min(30-50 breaths)
Stand with feet together or hip-width apart, big toes touching.
improves posture and body awarenessViparita Karani
5 min(50 breaths)
Sit sideways next to a wall.
relieves tired, swollen legs and feetPaschimottanasana
3 min(20-30 breaths)
Sit on your mat with both legs extended in front of you.
stretches the hamstrings, calves, and spineDandasana
3 min(20-30 breaths)
Sit on your mat with both legs extended straight in front of you.
strengthens the core and back muscles
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
- 2Head-to-Knee Pose2 min
- 3Warrior II2 min
- 4Triangle Pose2 min
- 5Cobra Pose3-5 min
- 6Standing Forward Fold3-5 min
- 7Sphinx Pose3-5 min
- 8Plank Pose3-5 min
- 9Mountain Pose3-5 min
- 10Legs Up the Wall5 min
- 11Seated Forward Fold3 min
- 12Staff Pose3 min
- 13Corpse Pose5 min
Poses Used in This Sequence
