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
Marjaryasana–Bitilasana
3 min(20-30 breaths)
Begin on all fours, wrists below shoulders, knees below hips.
gently warms and mobilises the entire spine
Virabhadrasana II
2 min(15-20 breaths)
Stand with feet about a metre apart.
strengthens and tones the legs and ankles
Virabhadrasana I
2 min(15-20 breaths)
From Mountain Pose, step your left foot back about a metre.
strengthens the legs, glutes, and coreUttanasana
2 min(15-20 breaths)
Stand in Mountain Pose.
deeply stretches the hamstrings, calves, and lower backBaddha 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 proprioceptionAnjaneyasana
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 legMalasana
3-5 min(30-50 breaths)
Stand with feet slightly wider than hip-width, toes angled out.
opens the hips and groin
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 musclesSalabhasana
5 min(50 breaths)
Lie face down with arms alongside your torso, palms facing up.
strengthens the muscles of the spine, glutes, and backs of the arms and legs
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 anklesSupta Matsyendrasana
3 min(20-30 breaths)
Lie on your back with both knees bent.
releases tension in the spine and lower back
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.
- 1Cat–Cow3 min
- 2Warrior II2 min
- 3Warrior I2 min
- 4Standing Forward Fold2 min
- 5Butterfly Pose3-5 min
- 6Tree Pose3-5 min
- 7Crescent Lunge3-5 min
- 8Garland Pose3-5 min
- 9Cobra Pose3-5 min
- 10Locust Pose5 min
- 11Child's Pose3 min
- 12Supine Spinal Twist3 min
- 13Corpse Pose5 min
Poses Used in This Sequence
