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
Dandasana
3 min(20-30 breaths)
Sit on your mat with both legs extended straight in front of you.
strengthens the core and back muscles
Tadasana
2 min(15-20 breaths)
Stand with feet together or hip-width apart, big toes touching.
improves posture and body awareness
Marjaryasana–Bitilasana
2 min(15-20 breaths)
Begin on all fours, wrists below shoulders, knees below hips.
gently warms and mobilises the entire spine
Virabhadrasana I
2 min(15-20 breaths)
From Mountain Pose, step your left foot back about a metre.
strengthens the legs, glutes, and core
Vrksasana
3-5 min(30-50 breaths)
Stand in Mountain Pose with feet together.
improves balance and proprioceptionUtkatasana
3-5 min(30-50 breaths)
Stand in Mountain Pose with feet together or hip-width apart.
strengthens the thighs, calves, spine, and anklesBaddha Konasana
3-5 min(30-50 breaths)
Sit on your mat with both legs extended.
opens the inner groins and hip flexorsPhalakasana
3-5 min(30-50 breaths)
Begin in Downward Dog, then shift forward so wrists are below shoulders.
strengthens the entire core, including deep stabilisersSalamba 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 spine
Adho Mukha Svanasana
5 min(50 breaths)
Begin on all fours, wrists below shoulders, knees below hips.
lengthens hamstrings, calves, and the entire back of the bodyPaschimottanasana
3 min(20-30 breaths)
Sit on your mat with both legs extended in front of you.
stretches the hamstrings, calves, and spine
Savasana
3 min(20-30 breaths)
Lie on your back on the mat.
calms the nervous system and promotes deep restSavasana
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.
- 1Staff Pose3 min
- 2Mountain Pose2 min
- 3Cat–Cow2 min
- 4Warrior I2 min
- 5Tree Pose3-5 min
- 6Chair Pose3-5 min
- 7Butterfly Pose3-5 min
- 8Plank Pose3-5 min
- 9Sphinx Pose3-5 min
- 10Downward-Facing Dog5 min
- 11Seated Forward Fold3 min
- 12Corpse Pose3 min
- 13Corpse Pose5 min
Poses Used in This Sequence
