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
Paschimottanasana
3 min(20-30 breaths)
Sit on your mat with both legs extended in front of you.
stretches the hamstrings, calves, and spineUtkatasana
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
Virabhadrasana I
2 min(15-20 breaths)
From Mountain Pose, step your left foot back about a metre.
strengthens the legs, glutes, and core
Tadasana
3-5 min(30-50 breaths)
Stand with feet together or hip-width apart, big toes touching.
improves posture and body awareness
Virabhadrasana II
3-5 min(30-50 breaths)
Stand with feet about a metre apart.
strengthens and tones the legs and anklesPhalakasana
3-5 min(30-50 breaths)
Begin in Downward Dog, then shift forward so wrists are below shoulders.
strengthens the entire core, including deep stabilisersAnjaneyasana
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
Setu Bandha Sarvangasana
3-5 min(30-50 breaths)
Lie on your back with knees bent, feet flat and hip-width apart.
strengthens the back, glutes, and hamstrings
Bhujangasana
5 min(50 breaths)
Lie on your belly with your legs extended, tops of your feet on the mat.
strengthens the spine and erector musclesSupta Baddha Konasana
3 min(20-30 breaths)
Lie on your back.
opens the hips and inner groins passivelyDandasana
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.
- 1Seated Forward Fold3 min
- 2Chair Pose2 min
- 3Triangle Pose2 min
- 4Warrior I2 min
- 5Mountain Pose3-5 min
- 6Warrior II3-5 min
- 7Plank Pose3-5 min
- 8Crescent Lunge3-5 min
- 9Bridge Pose3-5 min
- 10Cobra Pose5 min
- 11Reclining Bound Angle3 min
- 12Staff Pose3 min
- 13Corpse Pose5 min
Poses Used in This Sequence
