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 spineMalasana
2 min(15-20 breaths)
Stand with feet slightly wider than hip-width, toes angled out.
opens the hips and groin
Tadasana
2 min(15-20 breaths)
Stand with feet together or hip-width apart, big toes touching.
improves posture and body awareness
Virabhadrasana I
2 min(15-20 breaths)
From Mountain Pose, step your left foot back about a metre.
strengthens the legs, glutes, and coreUttanasana
3-5 min(30-50 breaths)
Stand in Mountain Pose.
deeply stretches the hamstrings, calves, 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 stabilisersUtkatasana
3-5 min(30-50 breaths)
Stand in Mountain Pose with feet together or hip-width apart.
strengthens the thighs, calves, spine, and ankles
Trikonasana
3-5 min(30-50 breaths)
Stand with feet about a metre apart.
stretches and strengthens the thighs, knees, and anklesBaddha Konasana
3-5 min(30-50 breaths)
Sit on your mat with both legs extended.
opens the inner groins and hip flexors
Vrksasana
5 min(50 breaths)
Stand in Mountain Pose with feet together.
improves balance and proprioceptionDandasana
3 min(20-30 breaths)
Sit on your mat with both legs extended straight in front of you.
strengthens the core and back muscles
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 ankles
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
- 2Garland Pose2 min
- 3Mountain Pose2 min
- 4Warrior I2 min
- 5Standing Forward Fold3-5 min
- 6Plank Pose3-5 min
- 7Chair Pose3-5 min
- 8Triangle Pose3-5 min
- 9Butterfly Pose3-5 min
- 10Tree Pose5 min
- 11Staff Pose3 min
- 12Child's Pose3 min
- 13Corpse Pose5 min
Poses Used in This Sequence
