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 passivelyUtkatasana
2 min(15-20 breaths)
Stand in Mountain Pose with feet together or hip-width apart.
strengthens the thighs, calves, spine, and ankles
Trikonasana
2 min(15-20 breaths)
Stand with feet about a metre apart.
stretches and strengthens the thighs, knees, and ankles
Tadasana
2 min(15-20 breaths)
Stand with feet together or hip-width apart, big toes touching.
improves posture and body awareness
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 musclesSupta Matsyendrasana
3-5 min(30-50 breaths)
Lie on your back with both knees bent.
releases tension in the spine 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
Virabhadrasana II
3-5 min(30-50 breaths)
Stand with feet about a metre apart.
strengthens and tones the legs and anklesMalasana
3-5 min(30-50 breaths)
Stand with feet slightly wider than hip-width, toes angled out.
opens the hips and groinSalamba Bhujangasana
5 min(50 breaths)
Lie on your belly with legs extended, tops of feet on the mat.
gently stretches and strengthens the spinePaschimottanasana
3 min(20-30 breaths)
Sit on your mat with both legs extended in front of you.
stretches the hamstrings, calves, and spineMatsyasana (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
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
- 2Chair Pose2 min
- 3Triangle Pose2 min
- 4Mountain Pose2 min
- 5Cobra Pose3-5 min
- 6Supine Spinal Twist3-5 min
- 7Butterfly Pose3-5 min
- 8Warrior II3-5 min
- 9Garland Pose3-5 min
- 10Sphinx Pose5 min
- 11Seated Forward Fold3 min
- 12Supported Fish Pose3 min
- 13Corpse Pose5 min
Poses Used in This Sequence
